How To Eat To Burn Fat

Yes you heard right you, you need to eat to burn fat. But how does this make sense you ask?

Eating the right food, at the right time, in the right portion is the fail safe way to achieve fat loss. You know you need to eat every 3-4hours to stimulate your metabolism but what do you eat?

Let’s start with fat, you need to eat it to lose it. Fat is necessary for growth, development, brain and heart function, satiety, reducing inflammation and actually helps burn body fat. Consuming dietary fat is important for absorption of nutrients, energy and cell membrane health. But not all fats are created equal. When you are wanting to burn body fat and lose weight you want to focus on the unsaturated fats such as monounsaturated fatty acids (MUFA’s) and polyunsaturated fatty acids (PUFA’s). 

MUFA’s are found in 

• olives
• olive oil
• avocado
• nuts and seeds

PUFA’s (which include your omega 3 fatty acids) are found in 

• fish
• fish oils
• nuts
• seeds 
• algae 

Our next most important nutrient for burning fat is protein.  Protein is an essential nutrient needed for growth and repair of lean muscle mass, immunity, hormone regulation and so much more! High protein foods allow the body to burn fat by satiety. It allows you to limit excessive carbohydrate intake by keeping you full, controlling appetite, levelling blood sugar levels and increasing metabolism . 

High protein food sources include 

• red meat
• poultry
• fish
• eggs
• nuts
• seeds
• beans 
• legumes

Our last important macronutrient for fat burning is carbohydrates. Yes, that’s right, carbohydrates are important for burning fat! However too many carbohydrates, and the wrong type of carbohydrates will reduce the likely hood of burning fat and will promote fat storage. 

The right carbohydrates include 

Resistant starch containing:

• wholegrains
• rice
• legumes
• beans 
• potato

Fibre containing

• fruit
• vegetables
• wholegrains
• seeds

The wrong carbohydrates include 

• lollies
• fizzy drinks
• white bread
• white rice
• white pasta
• pastries 
• and more.  

The right carbohydrates promote satiety, increase metabolism, reduce stress, reduce cholesterol, promote and replace energy, control blood sugar levels, promote good digestion and brain function.

So how do these nutrients burn fat?

They promote thermogenic action in the body which leads to increased metabolism and the use of fat cells for energy occurs to support this metabolic increase.  And we all know the more muscle you have, the quicker your metabolism needs to be & the more fat your body burns.  

Other fat burning foods/liquids include 

• Green Tea
• Chilli 
• Broccoli 
• Apple Cider Vinegar 
• Salmon 
• Apple 
• Lemon
• Cinnamon 
• Capsicum 
• Berries 
• Celery

To get your own fat burning plan simply email naednutrition@gmail.com 

Clean Up Your Recipes

Do you struggle finding clean, healthy recipes to cook? Don’t know whether it’s actually good or not? Never fear! Here are some simple tips of how to clean up some everyday recipes.

Breakfast Recipe Example: Blueberry Pankcakes

Ingredients – Serves 4	What to Swap to
150g (1 cup) self-raising flour 1 egg, lightly whisked 500ml (2 cups) buttermilk  Melted butter, to grease 125g punnet fresh blueberries  Pure maple syrup, to serve	½  cup Buckwheat flour ½ cup almond meal or protein powder Don’t swap 500mL A2 light or Almond milk Coconut butter Don’t Swap Low fat pot set yoghurt

Lunch Recipe Example: Classic turkey club sandwich

Ingredients – Serves 2	What to Swap to
6 rashers short-cut bacon 6 slices multigrain bread 1/4 cup whole-egg mayonnaise 4 small iceberg lettuce leaves 125g shaved turkey breast 1 tomato, sliced	3 x boiled eggs 2 Wraps 1/3 Avocado Don’t swap but add spinach Don’t swap Don’t swap but add cucumber, carrot, beetroot and capsicum

Dinner Recipe Example: Tuna Pasta

Ingredients – Serves 4	What to Swap to
300g dried fusilli pasta 2 tsp extra virgin olive oil 4 spring onions (shallots), thinly sliced 40g pitted  kalamata olives, 400g punnet tomato 1 tbs red wine vinegar 2 x 95g Tuna in Spring water 1/4 cup fresh basil leaves, torn 40g baby rocket leaves	300g Slim Spaghetti/Kelp Noodles Don’t swap Don’t Swap 40g Salt reduce kalamatas Don’t Swap 1 tbs apple cider vinegar 2 x 95g Tuna in Olive Oil Don’t Swap Don’t swap, add spinach, tomato, mushroom , pine nuts and reduced fat feta

Snack Recipe Example

Ingredients – Serves 12	What to Swap to
2 cups self-raising flour 1 teaspoon ground cinnamon 1/2 cup caster sugar 1/3 cup all-bran cereal 125g light margarine 1 cup buttermilk 2 eggs, lightly beaten 3/4 cup frozen raspberries, thawed	1 cup of wholemeal self-raising flour 1 cup of buckwheat flour Don’t swap 1 tsp Stevia 1/3 cup Psyllium 100g coconut butter 1 cup A2 light/ almond milk Don’t swap Don’t swap

Don’t want to spend the time interpretting and change recipes? Find clean eating to fuel your body with Imperium Nutrition’s ‘Food For Fuel’ Recipe e-book. Get you copy here: Imperium Online Store

Happy New Year! And Happy New You!

Happy New Year! So what is your resolution to make 2013 your best year ever? Is it one of these top 3 most common resolutions?

#1 Losing Weight

#2 Get Healthy

#3 Get Fit

Or even all 3?

Did you know most people who make resolutions don’t even see out the end of January? Here are the main 3 reasons why:

#1 All or Nothing. Most resoltuions go from 0 to 100 as soon as the clock strikes 12. Meaning you go from eating lots of junk, no exercise, to salad and water & running 2 x day 5 days per week.

#2 One set back…that’s it I’ve failed, or better known as the snowball effect. So you set a goal to eat no chocolate but day 5, you had a big craving a had a chocolate so your resolution is all over now.

#3 Winging it. The famous saying you “fail to plan you plan to fail”. Starting a lifestyle change without a plan is creating the most difficult way to get to a goal & very unachievable.

So what do you do need to do to achieve your New Year’s New You resolution?? Here are 5 simple tips:

#1 Set realistic goals that mean something to you. Really think about what you want to achieve and why you want to achieve them. Just because your best friend wants to lose 10kg before her Bali holiday won’t give you motivation.

#2 Get accountability & don't do it alone. If you don’t say it out loud it’s not real. Get someone who knows what they’re doing to keep you focused and accountable to your goal. If it’s getting fit – see a personal trainer, if it’s getting healthy & losing weight – see a nutritionist.

#3 1,2,3 slipups get back on track. Just because you had a bad day and overate doesn’t give you an excuse to give up your bigger goal. Learn from it. Recognise why you did it. Accept it. Move on!

#4 Put a plan in place. If you don’t know when you want to achieve your goal, how will you know what you need to do to get there? For example, if you want to lose 10kg by the 12^th of March for your brother wedding, you need to be losing 1kg per week and you need to eat the right food & exercise according to that. If you don’t know, repeat step 2

#5 Don’t be all are nothing. Reward yourself (NOT with food). Only allow yourself 1 treat meal per week till you get to your goal. Reward yourself often with buying new training gear, a new blender, new dress or simply a relaxation hour with your favourite tv show.

What do I do to get me kick started?

#1 Drink more water – even when you think you are drinking enough you probably need more.

#2 Reduce the refined carbs – they are doing you no favours

#3 Eat more fresh fruit and veg – eat what’s in season = cheap & delicious

#4 Eat more protein – meats, beans, nuts, seeds, quinoa etc.

#5 Don’t forget the goof fats – fish, seeds, nuts, avocado, coconut etc.

 

It’s never too late to start your New Year’s resolution to a New You! Simply email me to find out how to get started and make your 2013 your best year!