Ideal way to construct your meals

Our bodies respond hormonally to what we eat based on 2.5 millions
years of evolutionary programing, without this type of mechanism we
might not have survived the ice age.
http://scholar.google.com/scholar?q=...=1&oi=scholart

Carbs by themselves and especially refined carbs will raise insulin
telling your body to store fat rather than burn it, but you can
program your body hormonally with the food you eat to maximize fat
loss.

How to construct your meals and snacks...

Each meal or snack should contain Protein-carbohydrates-fat

1) Eat some protein (about what will fit in your palm) eg chicken,
beef, shrimp, eggs...
Protein stimulates glucagon this will cause the release of stored
carbohydrate in the liver to keep your brain satisfied, thereby making
it easy to control the carbohydrate intake. Furthermore, glucagon
depresses insulin secretion, making protein your most powerful tool in
controlling insulin levels

2) vegetables with fat.
Fat signals your brain to reduce apatite, incoming fat tells your body
it is ok to burn fat, fat retards the absorption of carbohydrates
preventing insulin from going up. Fiber rich nutrient dense vegetables
also have the effect of lowering apatite and the fiber will retard
carbohydrate absorption as well.

3) fruit
Fiber/nutrient dense fruit if not eaten in excess is a great was to
fill your carbohydrate needs and if eaten after protein and vegetables
should not raise insulin.

example meals

grilled shrimp
grilled asparagus with olive oil
apple

chicken breast
salad oil and vinegar dressing
orange

top round steak
sliced cucumber with sesame oil, vinegar, and soy sauce
bowl strawberries

Kevin
www.simplefit.org