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06.08.2012

Does protein burn fat while you sleep, fat blocker - For Begninners

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Dr Apovian says the amount of lean muscle in your body is also one of the key influences on your metabolic rate (the speed at which you burn calories). The idea is you keep returning to your non-food day once a week and repeating the plan until you reach your goal weight and those jeans zip up effortlessly.
On the Overnight Diet you’ll experience reduced hunger, fewer cravings, better moods, higher energy levels, more restful sleep and enhanced mental alertness. Instead of recommending complete fasting — which is incredibly difficult for most people — Dr Apovian has created a tasty liquid-food plan. The smoothies have been specially designed to boost levels of a natural substance called human growth hormone (HGH) — the production of which decreases as we age. The Overnight Diet works on similar principles and recommends you consume a higher than normal intake of the right ‘type’ of protein.
540ml skimmed milk2 tbsp olive oilMix dry ingredients in a bowl, and mix eggs, egg whites, milk and oil in a separate bowl, then pour the wet mix into the dry and stir. 120ml dry white wine50ml soy sauce1 tbsp toasted sesame oilsalt and freshly ground black pepper Fry the chicken in a little oil in a large pan or wok fry for 4 minutes or until it goes brown around the edges. Metabolism is all the work your body does that requires calories (energy) like, thinking, breathing, and moving your muscles.
The remaining calories were burned as a result of their workouts, their increased daily activity, and "afterburn," which is an added incentive to strength training. Author Gary R. Some scientists have drawn a link from home heaters to obesity, claiming the simple act of turning down your thermostat may cause several pounds to melt away effortlessly over time. The key is a process called non-shivering thermogenesis, which researchers link to brown fat. While shivering the night away in freezing temperatures is not advised or what I am even suggesting, you can benefit from this thermogenic effect by setting the temperature to the low 60s or simply leaving the heater off on milder nights.
Eat little and often is a favorite tip of trainers and dieticians the world over, and you’ll be glad to hear this is a great way of boosting your nocturnal weight loss. As well as boosting your metabolism while you’re asleep, this frequent eating method will ensure your appetite is kept in check, which should reduce any cravings you have when you wake up in the morning.
Legumes provide plant-based lean protein that takes longer to digest, which will burn more calories. By eating more hot peppers, or just adding black pepper to your meal, you can boost your metabolism.
In a study from Switzerland, 6 out of 10 men who took a green tea supplement (the equivalent of 1 cup of green tea) 3X a day with their meals, burned about 80 more calories during the following 24 hours than those who took a caffeine pill or a dummy pill. Green tea has also been shown to increase metabolism and fat oxidation, due to its thermogenic properties, according to a study published in the American Journal of Clinical Nutrition. When the body detects a significant drop in food intake it immediately looks to your muscles for extra energy.
For one day each week you take a complete break from food and consume three nutrient-packed homemade smoothies instead. The diet plan can be adapted long-term with a slight relaxation of the restrictions — for example, swapping one or two of the smoothies on your non-food day for a meal — to allow you to remain at your ideal weight for ever.
Higher energy levels pump up your desire to get moving with physical activity, which boosts production of a metabolic enzyme called AMP-kinase, which boosts energy levels, and increases production of a hormone called irisin that helps you burn more calories.  The secrets  to overnight weight lossThe smoothies you drink on the  no-food day of the Overnight Diet are specifically engineered to produce a dramatic reduction in the body’s production of the hormone insulin. Going straight into the six-day ‘fuel-up’ phase straight after the smoothie day keeps insulin levels low, and effectively prevents the lost water weight from returning.Alternating between the two parts of the Overnight Diet has been shown to enhance insulin sensitivity, which means that the hormone is working effectively to regulate blood sugar and help stop water from accumulating in your body, preventing unwanted bloating.
Produced by the pituitary gland in the brain, this hormone is involved in a variety of essential bodily functions including reducing body fat, protecting lean muscle mass, and maintaining the rate at which we burn calories.
Dr Apovian believes that whether you’re trying to lose weight or merely maintain the weight you’ve lost, you should try to eat this much lean protein every day. Top with the other ingredients, roll up and serve with fruit.Spicy ‘Pepperoni’ pizza,(serves 4)115g protein per serving460g chicken breast meat, chopped280g prepared wholemeal pizza base? tsp fennel seeds? onion, halved1 garlic clove? tsp crushed chilli flakes240ml low fat pizza sauce (from a jar) or passata75g black olives, sliced65g low fat mozzarella cheese, thinkly slicedToast the fennel seeds in a hot pan for one minute. Metabolism plays a major role in how much you weigh, especially with each passing birthday. Sometime in your 30s, your metabolism starts slowing down by about 5% every decade. Every pound of muscle you lose can decrease the number of calories you burn by as many as 30 a day. This is just a must, and if you're not on board with lifting a little bit of weight, get on board and quit fighting it! Hunter, PhD, of the University of Alabama at Birmingham explains, depending on how hard you work out, your metabolism can stay elevated for up to 36 hours after you've finished lifting. A simple weight lifting routine will suffice, even if it doesn't push you to the limit and leave you breathless. Around 40% percent of Americans get just six hours of sleep or fewer per night, according to a recent Gallup poll.
That's because your body must work to create extra heat in cooler climates to maintain a normal body temperature.


Unlike white fat that makes up most of your adipose tissue, brown fat is highly active, burning calories while regulating your internal temperature. Harvard Medical School Professor Dr. Eating small meals frequently throughout the day serves to keep your metabolism ticking over, and will ensure your body continues burning fat throughout the night. Eating the foods throughout the day will help you get a good night's sleep while nourishing your body.
Low insulin levels assist in boosting your metabolism and burning calories. They provide excellent sources of complex carbohydrates and fiber, both beneficial in stimulating your metabolism, which results in burning more fat and calories. Eating a bowl of bean soup like chili for dinner or having a bean salad can help burn calories during sleeping hours.
Dairy foods can boost weight loss by assisting in fat cell breakdown due to the calcium content, because this mineral triggers your metabolism.
If you feel that you have a medical problem, you should seek the advice of your Physician or health care Practitioner. The less you have, the slower your metabolism.‘The poor nutritional make-up of many diets can trigger the body to rob your muscles for energy,’ says Dr Apovian. The principle shares some similarities to the now hugely popular Two Day diet (which advocates two days of restricted low-carb eating each week and a less-restricted healthy diet on the other five days), which the Mail serialised last month. If you have a tendency to store fat around your middle, high insulin levels could be to blame.
Cook for 3-4 minutes on each sideEgg and Spinach Omlette(serves 1) 60g of protein 2 eggsoil spray25g low-fat mozzarella cheese, grateda handful of baby spinachfat-free salsa1 tbsp low-fat creme fraicheBeat the eggs until fluffy, spray a non-stick frying pan with oil and heat the eggs until halfway set, add the grated cheese to one side of the omelette and top with the spinach.
That means if you eat about 1,800 calories a day and fit into size 10s when you're 35, you'll be shopping for 12s when you're 45, even if you're eating the same number of calories. This also means while you sleep, and I know that when I train hard enough, I wake up covered in sweat. The groggy mornings and a cranky attitude aren't the only side effects of insufficient sleep, as missing sleep can also lead to weight gain. Without enough sleep, these two hormones can act up, causing you to think you are hungry when you aren't. In order to receive the fat-burning properties, you need to consume between 1,200 to 1,300mg daily. Try cracking some fresh pepper onto your salad, or adding some jalapeno to your eggs for a spicy addition!
This nutrient speeds the process up by diluting the fat and then eliminating it from your body. The key to the diet — and the reason it works so quickly — is the fact it is specifically designed to protect your muscles from wasting away as you reduce the amount you eat. However, Dr Apovian is adamant the smoothies are so jam-packed with filling and nourishing ingredients that they won’t leave you feeling hungry. This means that even if you’ve lost weight on other diets, you’ve probably still been stuck with love handles or a muffin top because you haven’t succeeded in reducing your insulin levels. But sticking with the Overnight Diet is not only easier (you won’t be hungry) and better for you (the smoothies are packed with nutrients to fuel your body and brain), but the high protein levels mean your muscles are protected and your body is primed to jump-start  fat-burning from day one.
You can also drink black coffee, tea and diet drinks, but these do not count as part of your water allowance.
This loss that can double once you hit menopause (blame it on lack of activity and just plain aging).
It is important for you to gain sufficient muscle strength, because it can help you perform daily activities with ease especially as you age. If you work your major muscle groups twice a week, you can expect to replace 5 to 10 years' worth of muscle loss in just a few months.
In fact, an analysis by researchers at Columbia University found that people who sleep less than seven hours per night are heavier, gain more weight over time, and have a harder time losing weight! Ronald Kahn has studied brown fat, and told The New York Times that it can burn 100 to 200 extra calories a day in colder weather. In order to achieve weight loss goals, be certain to include exercise in your daily routine. Eating a bowl of oatmeal in the morning will both fill you up and start your day energized.
Beans include dried kidney, black, navy, white, red, chickpeas or garbanzos, great northern and lima varieties.
Eat a variety of fiber and vitamin C-rich citrus fruits to increase your metabolism and burn fat.
For the other six days, you follow a healthy eating diet plan that centres on providing enough lean protein (meat, fish, eggs) to feed the muscles and fuel the body so your body stays in fat-burning mode. They contain a finely tuned balance of micro-nutrients to keep you fit and healthy, plus protein to maintain muscle and fibre to keep you feeling full. Dr Apovian’s studies show her dieters begin using fat as energy as soon as 24 hours after they started the diet.


One study showed women who spent one day a week on a similar plan to this recorded a significant hike in HGH levels (they were up by 1,300 per cent) and men’s levels rose by nearly 2,000 per cent.What to eat for the rest of the weekFor the other six days of the week the Overnight Diet concentrates on healthy eating and making sure you include enough protein-rich, muscle-building foods like lean meat, fish and eggs in your regime.
So, for instance, a woman whose ideal body weight is 9st 4lb should, according to Dr Apovian, eat a minimum of 89g of protein per day to prevent muscle shrinkage and hunger pangs.
If you're not careful, by the time you're 65, it's possible to have lost half of your muscle mass and see your metabolism slowed by 200 to 300 calories.
Lifting weights can literally reverse the aging process, so you look and feel years, maybe even decades, younger. So if you're trying to slim down or shape up, hitting the sack is just as important as sweating at the gym. A late night snack of a whole grains also will help your body burn calories while sleeping. Yet, other calcium-rich dairy foods also assist in fat burning include hard and soft cheeses, along with Greek yogurt & kefir.
The good news is that during this stage you can still eat many of the foods you love including peanut butter, avocados and potatoes (albeit in limited amounts). The virtues of a smoothie dayNumerous studies have shown that giving your body an occasional break from solid food is good for your long-term health. And unlike typical high-protein diets (like Dukan and Atkins) it also makes room for what Dr Apovian calls ‘lean carbohydrates’ (fruit, non-starchy vegetables such as broccoli, and wholegrains) to ensure you get the best balance of nutrients your body needs for optimal fat burning. Combining a high protein content with quantities of fibre in fruit and vegetables, also means you’ll feel fuller for longer.
In a small bowl, stir together the white wine, soy sauce and sesame oil, then add to the chicken mixture. Taking a calcium supplement will not be as effective in stimulating your metabolism as eating the foods. GETTING STARTEDIt doesn't matter which day of the week you choose for your smoothies day, just ensure you can stick to doing it on the same day each week.
Too much fluid in your system strains your body’s vital organs by forcing them to work harder.
A break from food mimics the normal ‘famine’ situation our caveman ancestors would have intermittently experienced and sends a signal to our bodies to take a break from storing fat and instead to start burning it as fuel. Lean carbohydrates are high in fibre, heart-healthy and disease-fighting — and you can enjoy them in abundance.
But these are no ordinary shop-bought smoothies — most of which contain fruit, sugar and very little else. Not only will your body immediately start working more efficiently, but you’ll notice an instant difference on the scales.On many extreme dietary regimes (such as Atkins and Dukan) early dramatic weight loss is often due to water being flushed out of the system. Normally, when food is abundant, the body’s primary source of energy is its glycogen stores (the form in which your body stores the carbohydrates you eat). In fact, there’s an all-you-can-eat option for fruit and non-starchy vegetables six days a week on this plan, meaning you’ll never have to go hungry while losing weight.
Beefy mushroom burgers (Serves 4)115g protein per serving 460g lean minced beef25g dried porcini or shiitake mushrooms, finely chopped 2 tsp Worcestershire saucesalt and freshly ground black pepper225g button, chestnut or shiitake mushrooms, sliced 1 large onion, thinly sliced2 tbsp olive oil4 wholemeal burger bunslettuce, tomatoes and pickles, to serve (optional) Put the chopped dried mushrooms in a large bowl and add the minced beef, Worcestershire sauce, and salt and pepper. But when these run out — after exercise or a no-food day, for example — the body sends a signal to the fat cells to release their contents instead. Use your hands to mix them together then shape into 4 burgers and, using your thumb, make an indentation in the centre of each.
They are also rich in fibre to aid digestion and keep you feeling full, and are made from wholefoods which contain no unnecessary chemicals or additives.You can either follow Dr Apovian’s recipes (right) or mix-and-match to make your own favourites. The ‘fatty acids’ they contain are then shuttled to the muscles, internal organs and other tissues, which burn them for energy. Animal protein (meat, poultry, fish, seafood, eggs and milk) and soya foods are packed with the essential amino acids that your muscles need. This is not only to stop you getting bored but also to ensure you get a good mix of nutrients.Some of the smoothies are so large that you probably won’t be able to finish them in one sitting — which means you should have enough left over for a smoothie snack later in the day.
If you don’t eat enough protein, your muscles will start to break down and ultimately waste away. We can store carbohydrates (as glycogen) and fat around the body, but we cannot store amino acids for later use.
This means we should be eating adequate amounts of protein every day to keep levels of these high and maintain muscle mass. They consume vast quantities of protein (and supplement their diet with protein powder) to ensure their bodies repair the damage caused by lifting heavy weights and to help their metabolism stay high and burn off fat.



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