How to Make Your Body into a Fat Burning Machine
To turn your body into a fat burning machine, first correct your diet by eating more good fats and proteins, and less good carbohydrates. Second, do highly intense anaerobic exercises. Third, do moderately intense aerobic exercises at your target heart rate. Do all three steps everyday to fat-adapt your body. Remember to eat good fat to lose bad fat!
Remember my Formula: Quantity, Quality, and Balance in Everything.
~ Dr. J.
To have a beautiful and slender body like the one in the picture, you need to burn all carbohydrates, fat, and proteins that you consume everyday. One sure way is to make your body into a fat burning machine. That is to say you have to fire up your metabolic rate. To say in medically no nonsense way: you need to fat-adapt your body, so that your body burns 60 to 65% fat and 35 to 40% carbohydrates in resting state (RMR: Resting Metabolic Rate). Fat adaptation of your body needs to be done by proper diet, exercise, and rest. Fat burning is medically termed as fat oxidation.
First Step: Straighten your Diet
First, you need to eat tweak your diet. Eat more good fats and proteins, and less good carbohydrates for your fat burning body. Choose your good diet from my article: The Good, the Bad, and the Ugly Diets. If you cannot adhere to strictly good diet, there is no point in reading this article further – because it is waste of your time. First you need to reduce intake of carbohydrates. But, how much? The USDA and IOM recommendation is to to consume 45 to 65% of carbohydrates. I prefer to see you sticking to the low end of 45% of carbohydrates and gradually moving to with 40% of carbohydrates in your daily intake. In a 2,000 calorie diet, per USDA recommendation you need to take 200 grams (with 40%) or 225 grams (with 45%) of total carbohydrates in a day. There are two parts to carbohydrates: (1) natural sugars, found in fruits, vegetables, milk, and honey, and (2) added sugars, which are added by food manufacturers (like sugar in frozen pizza) or by you in the form of table sugar (like sugar in coffee). World Health Organization (WHO) recommends only 10%, and strongly recommends only 5% of added sugars in your daily Calorie Intake Need (CIN). Which translates to 50 grams (for 10%) and 25 grams (for 5%) of added sugar in a 2,000 calorie diet. The recommendation from WHO is reasonable; added sugar does not have nutrients except calories. Average American consumes 150 to 170 lbs of sugar in a year, according to USDA report. To break it down even more, eating 150-170 pounds of sugar in one year is equivalent to consuming 1/4 to 1/2 pounds of sugar each day. That is roughly 30-60 teaspoons of sugar in a 24 hour period. Read my article: Sugar is Poison.
If you want to lose weight and also fat-adapt your body, then reduce added sugars in your daily intake of calories to 5% to 10%. You must get your carbohydrates from fruits, vegetables, whole grains, beans, milk, and dairy products. Forget white sugar, all sodas, all fruit juices, cakes, ice creams, donuts, potatoes, white rice, and so on – for that matter anything that is processed and comes in a package. One tablespoon of table or white sugar contains approximately 48 calories and about 12 grams of sugar. A teaspoon of white sugar provides about 16 calories and 4 grams of sugar. A 16 oz bottle of soda contains 44 grams of added sugar; but you are required to take less than this in a whole day!
When you have a fat-adapted body, you will have more energy and stamina, as you are burning fat. You will have slender and healthy body. You will not have high cholesterol, triglycerides, LDL, blood glucose numbers. Sounds good?
Eat More Fat to Lose Fat!
The way to make your body a fat burning machine is to teach your body to burn fat for fuel instead of sugar. When you are fat-adapted, you will stay thin effortlessly. You will get hungry less often, and stay satiated longer, and have plenty of energy. Even during those rare times when carbohydrates are consumed in excess, your body handles them efficiently and resist storing fat. So, how do you become fat-adapted? By LIMITING white sugar and carbohydrates in your diet and INCREASING your intake of HEALTHY fats and proteins. Take a BMR Test to find out exactly how many calories you should consume to lose weight or maintain weight (be clear with your goal from the start). Eat plenty of vegetables, fruits, nuts, beans, and lentils, and stay away from bad sugars and bad carbohydrates. If you want to become fat-adapted, it might sound strange, you have to eat more fat and less sugar. Don’t start loading up with good fat with every meal and snack — you will be in far worse shape. Eat good fat allowed within your number of your daily Calorie Intake Need (CIN). Of course, those fats should be healthy fats, fats that are naturally found in real food.
To fat-adapt your body, your first is to find out how many calories you need by a BMR Test. Determine your Body Mass Index (BMI) and Daily Calorie Intake Need. Then, your calorie intake percents are: 40% from healthy carbohydrates, 30% from healthy fats, and the remaining 30% from healthy proteins. Don’t forget to take right amount of fiber, wate, micronutrients, vitamins, minerals, electrolytes, phyto…… If you are a normal office going person, this equation of 40 % carbs + 30 % fat + 30% proteins works well. If you are an athlete or a professional player, this equation needs change.
Stay away from packaged and processed foods which contain high amounts of salt, saturated and trans fats, and sugar. Saturated fats and trans fats in your daily diet are a bad idea as well. In simple logical terms, if sugar/carbs stay low, insulin stays low. If insulin stays low, there is no fat storage for most people. If there is no sugar to burn for fuel, the body burns fat instead. In essence, you become “fat-adapted.” Which is a simplistic explanation of complicated metabolic pathways.
You should get healthy fats from eggs, nuts (macadamia, walnuts, hazelnuts, almonds, pecans), seeds, coconut and coconut oil, avocados, olives and olive oil, lean meat, and fatty fish (tuna, mackerel, herring, trout, sardines, and salmon), are foods you should regularly include in your meals. Fruits and vegetables must be centerpiece of your daily meals, snacks, and drinks. Say good bye to ice creams, smoothies, doughnuts, white bread, and alcoholic beverages. I want to throw caution here – if you start consuming HEALTHY fats and healthy food in large quantities, you will not lose weight. So consume calories what you need – not more or less. Remember 1 oz of extra virgin olive oil has 251 calories, 28.35 grams of fat, and 3.915 grams of saturated fat. One cup of seedless grapes has 110 calories, and 28.96 grams of carbohydrates (fructose). One cup of grape juice has 154 calories and 37.85 grams of carbohydrates (fructose). One can (12 oz) of Coca-Cola Classic has 140 calories, 39 grams of carbohydrates (sugars from HFCS: High Fructose Corn Syrup). Much of the sugars consumed today are ‘hidden’ in processed foods. Did you know sugar is often added to your frozen pizza, bread, soup, yogurt, tomato ketchup…..? Food industry said: fat out, and sugar in to preserve the taste. Before putting anything in your mouth, ask do I really need to eat or drink this? Is it healthy? So, do not eat or drink too much of healthy food. Do you remember my formula: for health, beauty and happiness embrace quantity, quality, and balance? It very well applies when you are fat-adapting your body.
Everyone is different, your diet plan based on my formula 40% C + 30% F + 30% P needs to be customized by a licensed dietitian. You are customizing a best guess formula. To find a nutrition formula that is uniquely matches your body, get a Weight Management Genetic Test Panel. This test panel is designed to assist with effective management of your body weight by guiding diet and exercise programs based on genetic differences in metabolism and fat absorption. This panel includes five variations in four genes that impact various pathways that influence body weight management interventions by genotypes. Everyone is different and everyone needs a different diet plan. This is where I differ from others. Other diet gurus start suggesting recipes, what to eat and what not to eat. It will not work; they have one pet common diet to fit every one’s needs. One type of diet and recipes will not work for everyone. Instead I have given general guidelines to follow a healthy lifestyle. In addition, you have to create your own diet plan based on your age, sex, current medical condition, medical history, prescription medications you are taking, your BMI, BMR, waistline, blood glucose, triglycerides, etc. Treat food as medicine and do not prescribe food to yourself.
Saturated and trans fatty acids increase unhealthy low density lipoproteins (LDLs), which are believed to contribute to the formation of plaque in blood vessels, a leading cause of arteriosclerosis, stroke, and other cardiovascular ailments. Remember to eat only high quality unsaturated fats.