The ULTIMATE
Nutrition Guide
For Fat Loss
By Mike & Diana Inglis
COPYRIGHT: All rights reserved. No part of this report may be reproduced or shared in any
form or by any means, electronic or mechanical, including photocopying, recording, or by any
information storage or retrieval system, without permission in writing from the copyright holder
(Empowered Fitness)
DISCLAIMER: Before beginning any new exercise or nutrition program, consult your
physician. Particularly if you are pregnant, nursing, elderly or have any chronic or recurring
conditions. The information within is not meant to replace or be used instead of, advice from a
qualified medical professional. The publishers and authors of this information are not liable or
responsible for any injury or mishap caused directly or indirectly from using this information.
You are solely responsible for how you perceive and use the information within, and do so at
your own risk.
TABLE OF CONTENTS
Introduction
2
Macronutrient Basics
3
Carb Digestion
4
The Destructive Cycle
5
Why Does the No-Carb Diet Fail?
6
The Ultimate Eating Pattern!
7
Supercharging Your Nutrition
8
Good and Bad carbs
9
Bringing It All Together
10
What to Take Away From This Report
11
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© Copyright 2015 Empowered Fitness, Inc. All Rights Reserved
Dear Friend,
Welcome to the Ultimate Nutrition Guide for Fat Loss! In
this report, you will find completely logical and practical
advice on how to eat right, lose fat, and give yourself the
body that you've always wanted, for life!
We are NOT going to be talking about a new fad diet that
will leave you in a worse state than when you started.
Rather, we'll be talking about exactly what you should be
eating and, most importantly, WHY you should be eating
and when (and some of this may SHOCK you!)
You will come away from this short report with a much better understanding of how
your body works with food.
And we'll give you some very simple changes you can make TODAY, to bring you real
results and burn fat like you've never been able to before.
We hope you find value in this report and use it to improve your own nutrition or to
help someone you love. Please feel free to reach out to us if you have any questions.
To Your Health,
Diana & Mike Inglis
Mike Inglis, CEO
Diana Inglis, President
empoweredfit.com
(650) 440-4800
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© Copyright 2015 Empowered Fitness, Inc. All Rights Reserved
Macronutrient Basics
The first thing I want to say is that food is NOT the enemy! If you view food as your
enemy every day, you will never succeed in bringing about the changes that you need
to make. We'll help you get there, but I just wanted to warn you upfront that a
mindset change might be needed.
All food is made up of
Carbohydrates, Protein, and/or
Fats. These are known as
macronutrients and they are the
building blocks of all food.
Our bodies need ALL 3 in our diet to
stay healthy. None of these are
bad (that's right, fats and carbs are
NECESSARY for our health!).
Very simply, protein is needed to
repair our body's tissues.
Carbohydrates provide immediate
energy that our bodies use to
function, move us around, and be
active. And fats provide long-term energy that sustains use over the long-haul.
Macronutrients
When we talk about weight management and fat loss, our primary focus is going to be
on Carbohydrates.
The consumption of carbs, and the lack of understanding about how carbohydrates
affect us, are where most of us get into trouble!
Read on to understand exactly how that happens….
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Carbohydrate Digestion
As we mentioned above, Carbohydrates are used as immediate and easily accessible
energy for our bodies. When we eat carbs, they are broken down into sugar in our
blood stream.
The more carbs you eat AT ONE TIME, the more crowded your bloodstream becomes
with sugar. If a blood vessel becomes crowded, it can become damaged.
Carbohydrate Digestion
Our bodies recognize this and have a great defensive measure to combat it.
To protect against damage, our bodies release insulin, a hormone secreted by the
pancreas, to pack up excess sugar and carry it away. Insulin then stores the extra
sugar as fat.
So to tie this all together, when we eat too many carbs at one time, our bodies release
insulin, which grabs the extra sugar and stores it as fat.
Interesting stuff, right? But there’s more! Read on…..
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Destructive Cycle: Don’t Let This Be You!
After the insulin surge takes away blood sugar, we will often find that we experience
low blood sugar (hypoglycemia). You can get light headed, grouchy, get headaches,
and be VERY hungry! Our bodies will then immediately demand a new round of carbs
to replace that sugar and the cycle begins again.
Have you ever felt that
FAMISHED feeling where you
just HAD to have a certain type
of food? And often that food is
something like chips, bread,
candy, etc?
That is hypoglycemia cracking
the whip and making you eat
things that you know are not
good for you, but you just
can't help yourself!
Guaranteed Insulin Surge!
If we go through this cycle over and over again, our bodies can become “immune” to
insulin. As this happens, our bodies require more insulin to move the same amount of
blood sugar and ends up triggering faster fat storage and weight gain.
This is called Insulin Resistance. When our bodies become immune to insulin, the blood
sugar remains in our blood stream and damages blood vessels and artery walls. Insulin
resistance is a key factor in developing Type 2 Diabetes.
This is why so many obese people end up with Type 2 Diabetes. They have a
continued and sustained cycle of overeating carbs which causes their bodies to become
immune to insulin. This is NOT where we want to end up!
Given all the concern with too many carbs, you’d think then that a “no-carb” diet is the
way to go. You’d be wrong….
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re!
Why Does the “No-Carb” Diet Fail?
First off, let me be very clear...our bodies NEED carbs! Although much of the previous
section talked about the problems caused by overeating carbs, the key word is
OVEREATING! In general, carbs are used to burn fat, allow us to focus, control
cravings, and provide the energy that our bodies use every day.
So now we know that we NEED
carbs.....what happens if we go on a
low or no-carb diet? Well, I can tell
you this....it's pretty bad!
Because we need blood sugar to
survive, our bodies, being the
resourceful things they are, will go
and find that blood sugar somewhere
else to maintain its energy. And as
ghoulish as it sounds, the first thing
our bodies will do is start “eating” our
muscle! (this is called going into a
catabolic state)
This is why no-carb diets see such rapid weight loss early on. They are losing weight
alright....MUSCLE WEIGHT! This is the LAST thing that we want.
Having less muscle lowers our metabolism. Muscle is active tissue and burns calories
just by it being there. The more muscle tissue we have, the more calories we burn at
rest (i.e. higher metabolism). Fat tissue on the other hand is passive tissue and burns
NO calories by itself.
So no-carb diets see an initial weight loss due to muscle loss, but over time weight gain
happens much more easily. This is why you hear of people on these diets gaining all
of their weight back PLUS MORE. No-carb diets FAIL almost 100% of the time
So remember, the key to carbs is MODERATION!
Our bodies need carbs for energy. If we do not feed it enough, our bodies will eat
muscle to create that energy.
The next page reveals a key secret in how to get the best of all worlds….
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The Ultimate Eating Pattern (IMPORTANT)!
So let's review very quickly the key fundamentals that we've learned so far:
1) Overeating causes insulin surges and fat storage, followed by hypoglycemia
2) Hypoglycemia causes unpleasant symptoms and leads back to overeating
3) It is VERY important to break this vicious cycle because if continued over longer
periods of time, it can lead to insulin resistance and ultimately Type 2 Diabetes.
So how exactly do we break this cycle?
There is one simple change that we can make that,
even if we did NOTHING else, would likely have a
profound effect on our bodies.
First and foremost, the key is to eat smaller
snacks or meals every 2 – 4 hours!
Eat small amounts of carbs several times
throughout the day. You want your food intake to
be like an IV drip that gradually but consistently
feeds your body just enough sugar to give you the
energy you need WITHOUT overcrowding your
blood vessels and causing an insulin surge.
You will want to play with this to figure out what
the right interval is for you. At the end you want
yourself to be not hungry, but not stuffed either
consistently throughout the day.
Healthy Eating For Life
What happens then? Very good things, that's what!
Your body consistently has the energy it needs to be active during the day because you
are consistently feeding your body at regular intervals. But you are not feeding it with
TOO much at any given time.
Now your body can safely go after fat for additional energy needs while preserving and
building muscle tissue. Now THIS is a cycle that we want to see.
Here are a few more tricks to get you even BETTER results….
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Supercharging Your Nutrition: Protein, Quantity, and Exercise
Ok, so now we know of one key eating pattern change we can make that has
multitudes of benefits is to eat every 2-4 hours. What are some ways that we can
make this even better?
Protein
One great way is to eat more protein! If we eat protein before or with carbs, the carbs
will be broken down more slowly as our digestion will be busy trying to break both
down. Protein tends to take longer than carbs to enter the bloodstream and so
provides more of the “IV drip” effect that we are looking for.
How Much to Eat
To know how much to eat each day, we have to calculate the amount of calories
needed to either maintain or lose weight. There are numerous calculators available
online, but one we use often with clients can be found at www.freedieting.com. A
general rule of thumb is to eat a minimum of 10g of protein and a maximum of 30g of
carbs at each meal or snack while not exceeding your overall calorie goal.
If you do nothing else other than play within these two limits every time you ate, you'd
find this to be a great change that you would actually FEEL in your body.
Exercise
Another FANTASTIC way to reduce insulin release in our bodies is to EXERCISE!
Our bodies need carbs just to survive each day. But when we also exercise, the
amount of energy that we need skyrockets! When we exercise we are depleting much
of the existing blood sugar we have to keep us going. But we are also breaking down
muscle tissue that will need to be repaired.
In order to repair that tissue, our bodies need carbs for the energy to do the repairs,
and protein for the building blocks to repair and strengthen our muscle tissue. So after
exercise, our bodies will quickly soak up carbs that you eat during and after your
workout which again, when eaten in moderation, will prevent triggering an insulin
surge.
So any carbs will do right? Wrong! You have to be careful about WHICH carbs you
eat…
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Good and Bad Carbs
Most foods that we eat every day contain carbohydrates, but not all carbs are equal.
Now there really are no "Bad" carbs....carbs are carbs. But there is a key difference in
how quickly some carbs will break down into blood sugar versus others.
“High Glycemic” carbs are called monosaccharide or
disaccharide carbs and release quickly into the blood.
We also refer to these as "simple" carbs. These are
the types of carbs most likely to cause an insulin
surge because they absorb so quickly.
Looks Good…But High Glycemic!
Prime examples of these "simple" carbs are sugars
such as glucose, fructose, sucrose, and other foods
like potatoes. Applying all that we've learned so far,
you can see that these types of carbs should typically
be avoided, eaten sparingly, or eaten with protein
and/or consumed after a workout.
The best carbs to eat daily are “Low Glycemic”
carbs, also known as polysaccharide carbs.
We also refer to these as "complex" carbs.
This means they break down in digestion and
release more slowly into the blood stream than
"simple" carbs. This means they are less likely
to overcrowd your bloodstream and cause an
insulin surge.
Some great examples of these "complex" carbs
are oatmeal, beans, legumes, yams, barley,
vegetables.
Low Glycemic Beans, Peas, & Lentils
This is all very useful information, but you’ve got to be able to translate it to your
everyday life. Next you’ll learn how to do that…
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Bringing It All Together
Now here is where "the rubber meets the road". How do you actually take all of this
information and use it in your daily life? Well, it's a lot easier than you would think!
Here are some general guidelines around carbs and eating.
One serving of carbs (20-30g) is roughly the
size of your palm. Using this picture, you
should be able to gauge how much pasta, rice,
bread, etc. constitutes a single serving. You
can use this at home or out to eat in the same
way. Remember it!
One Serving of Carbs
Your goal is to spread your carb consumption over your 5 – 6 meals per day. Mixing
extra vegetables and protein in with each meal will stretch your carb budget even
further.
Now...when you translate your "Carb Budget" to your daily routine, you get a formula
that you should memorize and keep with you every day.
Key Takeaway: Target every meal to have a minimum of 10g of protein and a
maximum of 30g of carbs. This is KEY....REMEMBER IT!
If you use this Key Takeaway as a guideline for eating every meal, you will very likely
see SIGNIFICANT results!
There is a lot of information here….how can you get help in implementing it? Read
on…
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What To Take Away From This Report:
So there you go! The Ultimate Nutrition Guide for Fat Loss!
We have seen the results of this methodology work effectively on person after person.
If you are able to follow it consistently and intelligently, you'll find that it can have a
MAJOR impact on your body composition and your weight loss results!
This is a significant foundation….but it’s not the whole story….
There is much more that goes into creating and following a comprehensive, lifechanging, complete, nutrition plan.
There is customization taking into account your readiness for change, social support,
knowledge level, commitment, etc. Your body type, lifestyle, and goals need to be
analyzed. And finally all of these individual details need to be pulled together into a
step-by-step plan that includes what to eat, when to eat, and how much to eat with
coaching and support along the way.
We offer all of that and much more in our GetLean Challenge™ Nutrition and Fat
Loss Program. The GetLean Challenge™ analyzes your specific situation, collects
all of this information from you, and translates it into a detailed plan created just for
you. You then work directly with us to implement the plan over time. .
At the end, you will have created the habit of eating for health and gained the
confidence and knowledge that will empower you for life! If you are interested in
learning more, give us a call at (650) 440-4800 or visit efgetlean.com.
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