Category: Fat Loss

Fat Loss: information on diet and exercise regimens that will help you lose weight and get lean.

The Fat Burning Kitchen Review

Here’s a quick summary of The Fat Burning Kitchen, an e-book that is part of the Truth About Abs package.  It was written by Mike Geary (creator of Truth About Abs, Certified Personal Trainer, and Certified Nutrition Specialist) and Catherine Ebeling (RN, BSN).

This book is divided into two main sections:

Part One: Start the Cleanout!

This section guides you in getting rid of foods that have negative effects on your body and fat loss goals.  Just a few examples include foods with refined flour, high fructose corn syrup, trans fats, and soy products.

Part Two: How to Stock Your Fat-Burning Kitchen

Next you’ll learn how to fill your kitchen with alternatives to what you’ve gotten rid of.  Examples include high-quality protein (like grass fed beef), avocados, berries, etc.

There’s also a bonus section: The Advanced Nutritional Fat-Burning Blueprint: The 23-Day Accelerated Fat Loss Plan

You’ll find this book to be very well researched, and I believe following the recommendations will help you lose fat and be healthier in general.

You may be unable to follow 100% of the authors’ recommendations.  But I still think you’ll find this to be a worthwhile guide with many practical suggestions.

Just click here if you’re interested in buying or learning more about The Fat Burning Kitchen. I’d highly recommend you take advantage of one of the bundle packages–you’d have some great workout information to go along with the diet.

Please use my links if this review was helpful.

 

Carbs at Night

I used to believe in avoiding carbohydrates after a certain time (like 6:00 p.m.) or for the last meal of the day.  But my mind is changing as I learn about (and practice) intermittent fasting. 

 

A recent study suggests eating carbs at night may not be a bad idea if it is done properly.  78 police officers with unhealthy body mass indexes (BMI) were put on low-calorie diets.  One group ate most of their carbohydrates at dinner (the experimental group), the other group (the control group) presumably spread their carb intake over all meals.

Those who ate most of their carbohydrates at dinner ended up with greater fat loss (as evidenced by weight loss, abdominal circumference, and BMI reduction.) and reported lower hunger scores.  This group also showed greater hormonal improvements.1

Here are a few of my thoughts about eating carbohydrates at night in light of this study:

A negative calorie balance is still the key to weight loss, regardless of when you eat certain foods.  I think the reason late-night eating hurts so many of us is we’ve already had plenty of calories throughout the day, then we add even more while sitting on the couch watching TV.  But in this study the subjects were eating less calories than they used, resulting in weight loss.

The experimental group had lower hunger scores.  I’m thinking the difference in results comes down to compliance.  Maybe those who ate carbs at night simply had an easier time following the diet and thus had more positive overall results.

For argument’s sake, lets assume compliance was the key.  It would still make this approach to dieting a valid one–all things being equal, a diet that’s easier to comply with is a better diet.  I’m personally having a much easier time eating this way compared to other strategies (low carbohydrate, etc).

Finally, let’s consider the strategy for clarification:

1. A negative calorie balance

2. Most of the daily carbohydrates eaten at dinner

It’s fine if you want to try this strategy–but be sure both components are in place.  Don’t kid yourself by eating too many calories and too many carbs all day, followed up with a night of shoveling down the pasta.  That’s not what these subject did.

Reference:

1.Obesity (Silver Spring). 2011 Oct;19(10):2006-14. doi: 10.1038/oby.2011.48. Epub 2011 Apr 7. Greater Weight Loss and Hormonal Changes After 6 Months Diet With Carbohydrates Eaten Mostly at Dinner.