How to Burn Fat: Doctors Proven Weight Loss Secret #1
Let me ask you a personal question. As you read these words, right now– are you burning fat?
If you don’t know the answer, you need to know about a simple, inexpensive way to make sure. Every time. Every day. And I’ll show you why and how this simple, doctor-proven technique can be your most powerful weapon in your fight against fat.
No matter what weight loss program you are currently on, wouldn’t you like to know whether your plan is producing results? Most of us step on the scale, or wait until our clothes fit more loosely, before we really know whether our latest miracle diet pill or plan is working. And as a veteran dieter, you know that can take many days or weeks.
But there is a way to know for certain — within hours– whether or not you’re burning fat. To see if the food, or the pills, or the exercise is really returning benefits. Immediate benefits.
Are you starving?
There are really only two ways your body loses weight (by non-surgical means). You are either burning fat, or “burning” muscle. If you are burning muscle, watch out! You have actually begun to starve. For safe, healthy weight loss, you must preserve your muscle tissue (including heart muscle) and burn fat instead.
Here are the medical facts: any time your body burns fat, chemicals called ketones are produced. Ketones are byproducts of burning fat. Robert C. Atkins, M.D., the famous low-carb diet expert, states it clearly. “When your body releases ketones,” says Dr. Atkins, “it is chemical proof that you’re consuming your own stored fat.”
And burning your own stored fat is exactly what you want to do. Dr. Atkins goes further. “If you’re not in lipolysis (ketosis), you’re in glucosis.” It’s one or the other, period. Your body is either burning sugar, from simple and complex carbohydrates you are eating, or burning your own stored fat. Both produce energy. But only one will help you lose weight!
Prove it to yourself
You may have heard about this simple method of testing for ketone release before. But have you actually used it? It really is a marvelous tool to help you see the biological proof of your diet program, quickly and easily.
Ketone test strips are available at any pharmacy. Originally developed as a testing tool for diabetics, they are sold under various brand names, including KetoStix, LipoStix, Keto-Thin, and others. They all work essentially the same way.
The test strips are simple to use. Just place the tab end of the test strip in your first morning urine stream, and note the color change. Match the color to the chart on the bottle, and know immediately whether you are burning fat– or not.
The beauty is – it’s all about you!
Perhaps the best part of this test method, aside from the ease of use, is that you get to see what is really working for you. Everyone’s body is a little different, and now you can customize your food and supplement intake from specific results of your unique body and metabolism.
The other very important benefit of this easy test method is that it can help protect your health. As stated earlier, loss of muscle can be dangerous, and eventually even fatal. If you are dropping pounds but you are not burning fat, you are risking your health. And the ketone test strips can provide this valuable feedback.
To recap Doctors’ Proven Weight Loss Secret #1: test for ketones daily.
If the reading is too dark, you can increase carbohydrates to balance into the "trace" to "small" range. If you see too little or no change, decrease your carbs, increase your protein intake.
Whether you are low-carb dieting, trying a new fat loss supplement, or starting a new exercise regimen, this simple, inexpensive test method can be the most important tool you have to make sure your program is safe, effective, and actually burning fat.
Katrina Kern is an author, women’s health counselor, and former practicing nurse.
Get more information on exciting health and fat-loss discoveries, and 10 more Doctors’ Proven Weight Loss Secrets, in her new e-bookf: “How to Absolutely, Positively Know When Your Body is Burning Fat”, available now at applepoly.com/report. It’s FREE!
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10 Tips for Dining Out
There is no doubt about it; Americans are eating in restaurants more often than ever before. In 1970 Americans spent just 26% of their food dollars on restaurant meals. Today we spend 46% of food dollars on eating out. This is likely the result of a fast paced lifestyle and more convenience of restaurants. What have also grown are restaurant portion sizes. The average restaurant portion size is large enough to feed three adults! Furthermore, studies have found a direct association between eating out and higher caloric intakes and higher body weights. This is important to know since obesity rates have doubled in the past 20 years and currently 65% of adults are obese.
This doesn’t mean you have to forego eating in restaurants. This may not be realistic for many people’s lifestyles. Instead, become more aware of what you are ordering and how much is on your plate. Here are 10 tips for dining out.
1. At lunch, opt for a deli sandwich with vegetable soup or side salad instead of a burger and fries. You can find these items in your local deli or supermarket.
2. Avoid specialty breads on sandwiches such as foccacia, baguettes or rolls, and choose whole grain bread instead.
3. Avoid anything mixed with heavy sauces or mayonnaise. (a tuna or egg salad sandwich in a restaurant may have more mayonnaise than you would add at home).
4. Get your salad dressings, sauces, and gravies on the side.
5. Eat half or even a quarter of the regular entr?e or split the meal with a friend. Remember, most restaurant portions can feed 3 adults.
6. Share one dessert.
7. Skip the extra cheese on anything you order.
8. Choose lean meats such as chicken, turkey, or fish. A turkey sandwich in place of a roast beef sandwich can save you 100 calories and 10 grams of saturated fat.
9. Go easy on stuffed entrees- they’re often loaded in fat and calories.
10. Avoid "super-sizing" combo meals. They may be an economic value but they can add up to 2000 calories for one meal!
The average American adult is gaining 2-3 pounds a year. That amounts to eating just 20 – 30 extra calories than your body needs each day. It really is the "little things" that put on excess weight. Where can you save a few calories?
? Meri Raffetto RD, 2004
Owner of Real Living Nutrition Services, Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness. She has received a bachelor’s degree in both nutrition and psychology and has extensive experience in nutrition counseling and medical nutrition therapy. She offers individual nutrition counseling and has developed one of the only non-diet weight management programs available on the internet. For more information or to sign up for Real Living’s free nutrition newsletter, visit .reallivingnutrition.com.
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