- VISIT "Fat Loss Factor" Website! "Fat Loss Factor Reviews": DIET… A FOUR LETTER WORD: The first three letters of “diet,” spell…”die”. That is exactly what happens to your metabolism as you yoyo
on and off and on and off again the slew of current popular diet plans. Each time you fall off the band
wagon, it’s harder to get back on.

Here’s why:
When you drastically cut calories, your body goes into starvation mode. Your metabolism slows to a
snail’s pace, because it thinks that there is a period of famine, and it is trying to conserve, conserve,
conserve! This makes it hard to lose the fat you
desire, because your body is trying to store it. To compound this problem, your body then dumps the
most energetically expensive tissue muscle! So you end up losing
muscle and storing fat, the complete opposite of what you really need to do to lose weight.
In this chapter, we will focus on eating foods with high thermic effects (boost metabolism). These food
groups are proteins and fibers containing complex carbohydrates.

Principle 5 utilizes the thermic effects of foods. Your digestive tract needs exercise, and it expends
energy just like you do. When you eat whole foods, or foods that are in
their original natural state, your digestive tract has to burn calories to break down the food which, in turn,
increases your metabolism.
Proteins have the highest thermic effect of all foods. In this phase, we will focus on eating lean meats,
such as chicken, turkey, fish, and wild game.
Red meat should only be eaten one to two times per week because of its high saturated fat content.
Complex carbohydrates come in a close second for metabolism boosters.
These include fibrous vegetables, whole grains, brown rice, yams, beans,and oatmeal.

A quick lesson on Carbs, Fats, Protein and Fiber
CARBOHYDRATES: Carbs are simple and complex sugars that the body uses as energy. They also
hold water in your tissues.
Simple Carbohydrates or simple sugars- Simple sugars are typically sweet-tasting (glucose derives from
the Greek word for “sweet”) and are rapidly metabolized by the body and converted into energy. In fact,
simple sugars need almost no digesting – they can enter the bloodstream immediately. Examples are:
table sugar, fruit juice, candy, fruit, syrups etc.
Simple carbs or simple sugars (except fructose) are typically high on the glycemic index, so they tend
to cause a rapid rise in blood sugar. Ideal for energy, but not so good for appetite and blood glucose

Complex Carbohydrates or complex sugars- These are many sugars put together.
Because the molecular structure of complex carbohydrates is more complicated, the body cannot
metabolize them (convert them) into energy as quickly as simple carbs. (except fructose) This means
complex carbs raise blood glucose levels more slowly
which is called a low glycemic food.

The most common form of polysaccharide complex carb is starch, which is found in plants. Common
plant-based starchy foods include breakfast cereals, bread, potatoes, pasta and rice.
Good Carbohydrates: The more natural, the better. Fruit (limited amount due to high sugar content),
vegetables (as much as you want), potatoes, and whole grains, such as oats, are all great carbs to eat.
Bad Carbohydrates: White flour, enriched products, pasta, and anything that has refined sugar or high
fructose corn syrup. (More about this later.)

Word of Caution: Consumption of too many carbs will send your blood sugar hormones through the roof!
Too much insulin leads to fat storage and subsequently to type II diabetes. The best way to prevent this
disease is by not overloading yourself
with sugar, especially processed, unnatural sugars like the bad carbs listed above!

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