Combination of various tips that I have collected over time.
- Everybody has some abdominal muscles developed to some extent. But the problem is they are hidden beneath layers of fat. men need to get below 10-11% of body fat and women 16-19% to start seeing the abs.
- Junk food makes you fat.
- For low blood sugar the best combination is food is unrefined and fibrous the carbohydrate source with more protein and fat.
- The best time to use whey protein is after a workout and other times the protein sources should be slower digesting proteins such as cottage cheese, or casein blends (if a meal replacement powder)
- Basically, foods that raise your blood sugar quickly will have a higher GI (Glycemic Index) and foods that raise your blood sugar slowly and to a lower degree will have a lower GI. Examples of foods with high GI’s are white rice, white bread, white potatoes, low fiber cereals such as corn flakes and crispy rice cereals, sugars (except fructose), ice cream, bananas, cooked carrots, candy, cakes and other baked goods, and any other refined carbohydrates where the fiber has been removed.
- NOTE ABOUT BREADS: This one goes out to my best friend. Please stop eating bread everyday. Mike Geary says " I actually recommend minimizing bread as much as possible if your goal is fat loss. The only breads I truly recommend in moderation are sprouted grain breads. Ezekial is a popular brand of sprouted grain breads."
- Examples of foods with lower GI’s are most dairy products, most fruits and vegetables, whole unrefined grains and sprouted grains, sweet potatoes, barley, beans, and most other higher fiber carbohydrate sources. Of course, foods that are mostly protein and/or fat will have the lowest GI of all foods since they have very little effect on blood sugar.
- GI index for the foods can be checked here on http://nutritiondata.self.com/ plus here you can see the Inflammation Factor of the food. Positive value is good. Negative is bad. Negative value signifies high probability of inflammation causing chemicals present in the blood. The inflammation can be linked to heart disease and stroke and other ailments.
- If you’re really serious about getting super-lean as fast as possible, an advanced strategy is to try to get most of your carbohydrates from vegetables and fruits, and limit grain-based carbohydrates as much as possible.
- Avoid foods with High Fructose Corn Syrup. Its supposed to be for athletes who face glycogen deficiency after their work-out.
Source: 1) The truth about six pack abs from Mike Geary
2) Sugar the bitter truth. http://www.youtube.com/watch?v=dBnniua6-oM&ob=av3e
