Stuff the Stomach Swell By: Peter Griscom

Screen shot 2013-10-01 at 10.51.49 PM

When it comes to stuffing away that stomach swell- swerving, curving and controlling those cravings and maintaining a rigid reputation is key to success. Check these primitive and paramount points from the Sole of the South health and fitness columnist, Peter Griscom.

Screen shot 2013-10-01 at 10.51.49 PM

* When eating any meal or snack containing carbohydrates, especially sugar (fruit included), avoid eating foods containing fats. When you combine the insulin spiking nature of carbohydrates with fat, there is an increase in the transport of dietary fat into fat tissue. What this means is you put on fat at an accelerated rate leading to more large sweatshirts and less fashionable form fitting, head turning clothes… not good.

*When staying toned and tight is the goal, eat in the following order; Protein source first, Vegetables Second, Grains last. Eating your meals in this order ensures you get the foods with the highest and most valuable nutritional content first.

*Avoid candy and other sugars (fruit included)…unless you just worked out. That’s right you can eat gummi bears after your workout! Insulin (spiked by sugar primarily) promotes muscle recovery and growth when consumed immediately after a resistance workout. The downside–Insulin blocks key fat burning hormones. For optimal weight loss and weight maintenance avoid sugar and other processed carbohydrates anytime other than after a workout. 1 handful of candy or 1 serving of fruit should do the trick, successfully satisfying cravings and promoting lean muscle growth and recovery.

Screen shot 2013-10-01 at 10.52.27 PM

*Go low carb and low calorie, but not for too long. Going low carb and low calorie is a fantastic tool for fat loss when used in moderation. Follow up 2 to 3 low carb days by a higher carb day where you eat more whole grains and satisfy those cravings for those “evil” carbs. The benefit high carb days (after being depleted) dramatically increase fat burning hormones in the body and replenish your body’s natural energy stores. For the record, this does not mean I am giving you permission to eat Jimmy Johns or drink beer, those are the wrong carbs.

*A calorie is not a calorie. Want more proof that dieting and eating healthy is confusing? Not all calories are created equal. Protein actually requires higher energy expenditures to digest than fats or carbohydrates. In simple terms, this means 100 calories of protein is really only roughly 70-75 calories after the energy used to chew and digest it, whereas with fat 98 out of 100 calories remain intact. This doesn’t mean you get to eat more, just that you should change what you’re eating.

Screen shot 2013-10-01 at 10.53.19 PM