The Fat Wars eating principles include:

• Eat five to six metabolically balanced nutrient-dense meals per day-ensuring that you eat every 2 ½ to 3 ½ hours to keep your blood sugar levels stable. Nutrient-dense foods are those that are high in vitamins, minerals, essential fats, protein and fiber.
• You should never leave more than 3 ½ hours between meals.
• Strive to include 40% complex carbohydrates, 30% lean proteins and 30% healthy fats at each meal. We understand that this is not always possible, however, this macronutrient balance is designed to work to your metabolic advantage (for most individuals)
  

  Complex Carbohydrates help:

  • Energy production
  • Thyroid conversion
  • Muscular repair
  • Maintain proper balance of insulin to glucagon

  Proteins help:

  • Stabilize blood sugar
  • Promote cell growth and repair
  • Hormone production
  • Enzyme production (digestive and metabolic)
  • Neurotransmitter production
  • Cell metabolism
  • Body fluid balancing
  • Maintain your immune system

  Essential Fats help:

  • Balance blood sugar
  • Provide raw materials for hormones
  • Create fuel for long-term energy
  • Strengthen cell walls and mucus membranes

• Three of your daily meals are to be in solid form and two are to consist of liquid nutrition (i.e. complete-containing all three macronutrients-protein shakes).
• These meals will consist of between 200 and 500 calories each-depending on your lean body mass and your activity level (athletes may need a higher caloric intake).
• Ensure that your last meal of the day is at least two hours prior to bedtime and try your best to make that meal no later than 8PM.

ULTIMATE SHAKES

Some of the following recipes call for a blender, but if you do not have access to one, these shakes can be made ahead of time and kept in the fridge. Very important note: Protein and flaxseed/egg yolks must not be added until time of consumption. If this is not an option, please choose recipes that do not call for a blender.

*All shaker cup recipes require that you fill the shaker cup with water to the allotted line.

For each shake recipe that requires you to add a fat source, it will read add fat source. Please use one of the following – you choose – one egg yolk, 1tbsp. coconut oil, 1 tbsp. ground flaxseeds or flaxseed oil or an essential oil blend (i.e. Omega Nutrition, Udo’s Oil, etc.).

Glycemic Food Index

Awaken Your Body

The following foods are grouped according to their rating on the glycemic index . The best carbohydrate choices are in the low-glycemic group within the index. Restock the refrigerator and pantry to emphasize low-glycemic foods. Ditch the refined breads and breakfast cereals, baked and mashed spuds, white rice and rice cakes, toaster waffles, tator tots and french fries.

The consumption of high-glycemic foods spikes insulin and reduces glucagon thus preventing the burning of body fat. Try to stay away from high-glycemic foods and stick to lower glycemic choices (see lists below) that will produce less insulin. Insulin stimulates your 30 billion fat cell receptors and deposits carbohydrate energy directly into their interiors, making you fatter and fatter. There is no other way to store fat. Every time you eat a meal, your blood sugar rises. Your goal is to consume the foods (low-glycemic), which will cause the least amount of insulin production.

Any high-glycemic foods should only be consumed in minimum quantities and combined with dietary proteins and fats in a meal. The only exception is a high-glycemic drink after exercise. But remember, even too much of the low-glycemic foods can make you fat.

MODERATE-GLYCEMIC FOODS: Rated 50-69 (LIMIT CONSUMPTION)

HIGH-GLYCEMIC FOODS: Rated 70-100 (EAT AT YOUR OWN RISK)