The Fat Extinction Program

Chapter One

Macronutrients and Nutrition

In this chapter I will teach you how to eat in order to make your fat extinct. I will give you charts that will help you calculate how many calories you need to take in on a daily basis according to your body weight. I will also give you sample diets that will be easy for you to follow and allow you to reach your ultimate goal.

Basic Nutrition: Macronutrients

Macronutrients are needed in order for our bodies to survive. They consist of protein, carbohydrates, and fats. The correct intake of these three things is the key to getting rid of your belly fat. Also, the reason why people have failed achieving their goals is because they try to do the same thing over and over and that leads to boredom. With the Fat Extinction Program I will show you how to keep things fun and exciting.

So now that you know what macronutrients are, I will now explain them in greater detail. Also, in this chapter I will discuss the correct amount of each macronutrient to consume daily as this information is crucial.

Macronutrient #1: Protein

Protein is an absolute must if you want to achieve your fat loss goals. Protein yields 4 calories per gram. Many people often forget how important protein can be to our fat loss success and how it must be taken 5 to 6 times a day in order to maintain a steady metabolism. I cannot tell you enough how many people have asked me for fat loss advice and nearly had a heart attack when I told them of their need to intake protein this many times a day. They often are misled by magazines and want to take the newest supplement that is out there by some major nutrition company, but often neglect to stick to the basics.

Good sources of proteins are:

•Lean Meats

•Chicken

•Turkey

•Fish

•Tuna

•Egg Whites

Protein offers many benefits to the dieter:

•Increased metabolic rate after intake.

•Stabilizes blood sugar levels.

•Suppresses appetite.

• Needed to firm up and create new muscle mass.

• Lowers cholesterol levels.

• Helps maintain triglyceride levels.

• Helps reduce high blood pressure.

• Helps to keep you anabolic by keeping those cortisol (stress hormone that prevents fat loss and will be discussed later) levels in check.

You should try to consume around 1 gram of protein a day depending on your body weight. Note: My diet charts will spell out exactly what you need to do with your diet.

Incomplete and Complete Proteins

Proteins can be classified as either complete or incomplete proteins. Complete proteins are proteins that come from animals. They provide us with the essential amino acids that our bodies need. By consuming these foods it allows our bodies to not have an amino acid deficiency. Because not all meats yield the same amino acid profile, a variety of meats are encouraged in your diet. And needless to say, your diet protein intake should emphasize complete sources of protein.

On the other hand, incomplete proteins such as plant based proteins like soy or vegetables are missing certain amino acids that are essential for life. If you were to try and live solely upon these foods you would eventually encounter many health problems caused by an amino acid deficiency. Also, many soy proteins do not give all of the essential amino acids that are needed for new growth and repair of lean muscle tissue.

Macronutrient #2: Carbohydrates

Carbohydrates are crucial if you want to achieve your fat loss goals. Like protein, they yield 4 calories per gram. Carbohydrates are your main energy source. Those of you who have tried a low carb diet know that the less carbs you consume, the less energy you have.

When carbs are ingested, your pancreas releases a hormone called insulin. Insulin helps the carbs to be stored in the muscles or as fat and this depends on the carb type and intake. If you take in too many carbs and/or the wrong sort of carbs you will get fat. However, the right intake and type of carbs will lead to a leaner and more energetic you.

Stored carbs in the body are also known as glycogen. Glycogen (stored carbohydrates) is important to have in your body before working out. It will help to supply you with energy, and not only enable you to achieve better fat loss results, but also help your overall physique.

There are two types of carbohydrates: complex and simple.

A. Complex Carbohydrates

Complex carbs are time-released in the body and thus provide you with sustained energy for a longer period of time. Complex carbohydrates are a necessity to have in your diet in order to decrease your body fat.

There are two types of complex carbs: Starchy and Fibrous

Starchy Carbs consist of:

•Oatmeal

•Baked Potatoes

•Sweet Potatoes

•Brown Rice

•White Rice

•Whole Wheat Bread

Fibrous carbs consist of:

•Broccoli

•Green Beans

•Asparagus

•Cauliflower

•Celery

•Cucumbers

•Lettuce

•Zucchini

Note: This is just a general guideline to inform you of what kinds of foods fall under these categories. To find out how often and how much you must consume on a daily basis, check out my diet charts later on in the book. You will also be given a list of close to 100 different foods to choose from.

B. Simple Carbohydrates

Simple carbs are fast acting and give you immediate energy. It is best to eat these carbs right after a workout because they will help you to recover quickly. After a workout, your body needs carbohydrates and proteins in order to start the recovery process. Thus, simple carbs should be consumed along with some complex carbs after your workout.

Simple carbs are mainly fruits such as:

•Bananas

•Apples

•Cantaloupe

•Grapes

•Pears

•Strawberries

•Lemons

Macronutrient #3: Fats

Believe it or not, we need fats to lose fat! Fats yield 9 calories per gram and they are needed for proper body functioning and for hormonal production. Amongst many of the functions that fats have, they also help to keep our body warm during cold weather. They can even lubricate your joints which in turn, keeps them healthy.

Fats are a dwelling spot for fat-soluble vitamins such as A, D, E, and K. These vitamins are stored in our body’s fat and can become toxic if too much is taken.

There are three different types of fats. They are saturated, polyunsaturated, and monounsaturated.

A. Saturated Fats: (The Bad Fats)

Saturated fats are mostly found in animals, eggs, chicken, steak, and pork chops. These fats do not yield the best health benefits as they are connected to a host of diseases. Too much of these fats can cause high triglyceride levels and are not as healthy as other fats. However, some saturated fats are needed for hormonal production so do not cut these fats out of your diet completely. (Tip: Just 1 whole egg for women and 2 for men per day will suffice to give you all the saturated fats your body needs).

B. Polyunsaturated fats: (Good Fats)

These fats are found in vegetable oils, such as corn, cottonseed, safflower, soybean and sunflower oil. Polyunsaturated fats also are high in omega-3 fatty acids which cannot be produced by the body and are ESSENTIAL for life.

Polyunsaturated fats help your body to prevent fat storage (believe it or not) and speed up muscle recovery from workouts. Also polyunsaturated fats have omega 6 in them. This is another essential fatty acid which is good for muscle recovery and a good anti-inflammatory for after a workout. Omega-6 is found in eggs, poultry, margarines and vegetable oils so there is no real need to take it as a supplement unless you do not consume those foods regularly.

C. Monounsaturated fats: (Good Fats)

These are the fats that have good effects on your body. Monounsaturated fats help to keep cholesterol and blood pressure down. They come from virgin oil, canola oil, and peanut oil. They are much better than saturated fats as they are not linked to any disease from animals. Overall it is a good fat to take in and can help with muscle recovery.

Water is A Must

A major problem I see with people who are overweight is the lack of water they drink per day. They often will drink sodas or some sort of juice that is loaded with sugars and often does not give their bodies the amount of water needed for fat loss success. Water composes about 65% of the human body and is needed in order for our bodies to survive. Water also helps to cleanse your body, acts as a detox to any harmful substances that may linger around and keeps you hydrated and cools you off when you are sweating.

Water, believe it or not helps to keep you from over eating especially when you are feeling hungry for a late night snack. I only drink water for the most part. I get about a gallon a day to assure myself I am properly hydrated. I will sparingly change it up and have a diet coke or a zero calorie coke just to simmer my taste buds a little bit. Crystal Light is an alternative for those who want to change things up a little. Crystal Light and other flavored water drinks with similar nutrition facts are okay to drink, but again, plain water should be emphasized.

Alcohol

Alcohol is a beverage that many people have been exposed to or have probably consumed at one point or time in their lives. Alcohol is very popular as people often think that it is a way to have a good time. Although it is said that a little wine each day can be healthy, alcohol in general can detour your fat loss goals. If too much is consumed it can cause you to have a hangover the next day and make your body dehydrated. The reason the body becomes dehydrated is because alcohol has a diuretic effect on the body. It often makes you feel sick and the chances of you getting a good workout the next day are slim and next to none. Another effect alcohol has on the body is that if you drink too much over a long period of time it can cause liver damage.

Note: Alcohol can also have a catabolic effect on the body and even lower testosterone levels. Therefore, for the absolute best results, I would recommend staying away from it.

Tips for Cooking Foods

•When cooking foods you want to stay away from anything fried as it carries an ungodly amount of fat.

• Stick with grilling as it will cut out just about every bit of fat. The George Foreman Grill is a great aid when it comes to grilling meats.

•Broiling and baking are good options as they keep the protein high and eliminate most of the fat.

•Any type of prepared meats such as bologna, salami, bacon, and sausages are bad for you. They contain a high content of bad fats that are not essential for our bodies. This can cause health problems such as high blood pressure, high cholesterol, lack of energy, and of course a bigger waist line.

•Stay away from the skin of the chicken breast and cut out the fats from any meat that