BURN FAT AND INCREASE YOUR ENERGY LEVELS WHEN EATING OUT?

If the next time you travel or dine out would having the awareness to make nutritional selections that will maintain or reduce your body fat levels be of interest? If so, the following tips will provide you with an abundance of options to do just that. Firstly we have to understand why the reverse happens and we fear putting on weight every time we travel or eat out.

For the last 10 to 20 years we have been consistently focusing on low fat foods, reduced fat foods and non-fat foods. The average percentage basis we are having less fat than ever before however we are getting fatter and fatter.

Think about it, we are putting fewer fats in our diet, in the way of saturated, unsaturated fats and all other fats that are hidden in foods, yet overall we are consistently getting fatter. "So we need to ask ourselves is it the fats in our diets that is making us fatter?"

The one food group that has massively increased with the industrial age has been technology to manufacture and store refined carbohydrates (breads, pasta, cakes, sugar ... etc). Prior to the industrial age the food pyramid of hundreds of years ago would have been mostly made up of vegetables, fruit and meat options. Since then we have gradually increased this group to be the largest section of our traditional food pyramid and is one of the main reasons why nations worldwide are getting fatter and unhealthy.

With the increase of refined carbohydrates foods we are making sacrifices to complex carbohydrates (vegetables and fruits) and health proteins sources (lean meats, fish and soy).

Other reasons why low fat, high carbohydrate diets don't work are they do not make the distinctions between the two groups of carbohydrates. Refined carbohydrates include: cereals, breads and grains. Complex carbohydrates: vegetables & fruits.

Carbohydrates also have a glycaemic index or GI (sugars scale) from low to high. Low glycaemic carbohydrates are absorbed slowly in the system, therefore do not cause a rapid rise in blood sugar. High glycaemic carbohydrates on the other hand are quickly absorbed and cause a rapid rise in blood sugar. This is important because when you have a rapid rise in blood sugar it causes an insulin release, which is a large burst of insulin into the blood stream. Insulin then removes excessive glycogen and blood sugar from the blood and stores it in the muscle cells.

Excess blood sugar is then stored as glycogen. When there is an excess of glycogen stores, the body converts any remaining excess blood sugar into fat (triglycerides). This is stored around your tummy, hips and thighs area. Therefore eating a high glycaemic food causes your body to store carbohydrates as fat and not expel it as energy. This is why most low fat, high carbohydrate diets fail, even though they are keeping calories to a minimum. Fat gain is made even worse if these carbohydrates are consumed together with fats.

Because we are eating too many carbohydrates, and have not taught our bodies to burn fat, (in fact we have done the exact opposite and made our bodies believe we are in famine times and store fat) we become hungry again shortly after eating the refined carbohydrates.

Unfortunately most refined carbohydrates have a high glycaemic levels. So when we think about dining out, preparing or ordering food we most likely start with a refined carbohydrate to build the meal around.

Most restaurants start pumping the bread into us in abundance prior to or soon after ordering. This will increase our insulin levels leaving us feeling heavy and bloated. Next time you are ordering a very tender piece of red meat (high fat) option look at the large label that states grain feed. If they use grains to fatten livestock, grains also fatten humans. Here is something to think about, do you choose to eat like livestock or human?

The solutions are easy and simple. Firstly, you have to ask yourself what is my outcome behind this meal. Is my body after essential fuel and nutrition to support my life? Or is this meal for the pleasure of eating? Maybe the meal is a combination of both fuelling your body and gaining pleasure from the experience. Understanding your desired outcome will give you clarity for the appropriate food choice and action.

When looking at the menu choose options that provide you with high proportion of complex carbohydrates and healthy protein without saturated fats and refined carbohydrates. Our bodies process a meal like this very effectively, providing increased energy and initiating the utilisation of our fat stores as fuel.

Also be aware of your salt intake. If you do need to add a little extra salt keep in mind of what is already in your food before you pick up the salt shaker. Many people find success in substituting salt for natural herbs including basil, red pepper or lemon. Others have discovered that, after a few weeks on what seems like a bland no salt diet, suddenly foods take on a whole new range of flavours and the palate adjusts and rejects the salty taste it used to crave.

Most hotel restaurants offer a food buffet; this is a major trap for over eating. There are several ways to control overeating in a buffet. You should first have a look at everything on offer then select a small plate to choose what food will support your outcome of feeling healthy and also enjoy the dining experience. Smaller servings will allow more time for your body to tell you when you are full.

If alcohol is a choice, the outcome is also important if it is to relax. For example enjoying nice wines, to celebrate or achieve an altered mental state. Dehydration is the major concern with alcohol and caffeine, with appropriate hydration balanced with good quantity of water should minimize any health issues.

When eating at restaurants order foods that will digest quickly and will leave you energized. Avoid foods that will leave you feeling sluggish (high fats and heavy sauces, etc...). Order meals that are high in healthy protein and low in refined carbohydrates (breads, pasta, cakes, etc...). Green vegetables and fresh leafy salads are always a great start and should be a major component of your meal. Limit coffee at the end of the day, as you have most likely had more than enough. Drinking lots of water with lemon will re-hydrate and balance your system.

If performing at a high level is important to you, you must have breakfast. Breakfast will get you out of the starting blocks powerful and empowered and ready to seize the day. It is a great way to start. Whether eating in your hotel or a local restaurant, your first meal for the day must have a high water content to re-hydrate your system. This is even more important if you have been in an air-conditioned hotel or had a late night with one or three dehydrating alcoholic drinks.

Option One - Whole or blended fresh fruit. Whole fruit is more beneficial than fruit juice because you lose the fibre and most of the vitamins in the juicing process.

Option Two - A high protein drink from a quality protein supplement. These are available from any health food store. Make sure that it contains at least 70 percent protein; ether whey or soy protein supplement.

Option Three - Three or four egg whites scrambled, with fish (salmon, tuna, etc...), tomato and spinach. Avoid or limit toast as the refined carbohydrate will increase your insulin levels and slow down your metabolism.

Having more meals of smaller size will also assist in increasing your energy levels and avoid overeating late at night. Small packaged power snacks are available that are high in protein and low in refined carbohydrates. These small snacks are great to take with you and most of all will assist you in bridging the gaps effectively between meals. The following are just a few suggestions:

High Protein low sugar carbohydrate drink - Mixed with water or soy milk will keep your insulin levels low and alertness high;

New high protein low carbohydrate power bars are now readily available from most health food stores;

Non Salted - nuts, seeds and some dried fruit can make a great nutritional snack;

If fruit is your preference, fresh is best or the 100% fruit pieces in natural juice are great substitute as they only require refrigeration after opening.

When travelling it is possible to eat only twice a day and maintain you body fat percentage however depending on the trip duration your muscle mass will decrease without the stimulus from exercise. Frequent smaller snacks between meals will increase you metabolism and minimize your body to store fuel (fat) to bridge the gaps between meals.