Eat low fat after your workouts to keep burning body fat
One of things you’ll always hear me preach in my daily newsletters is controlling insulin for better health and faster fat-loss.
It’s kinda obvious once you understand the basics.
If you keep insulin consistently stable, you’ll end up being healthier and burning more fat…
If you spike insulin too frequently, with the wrong foods and/or food combinations, you’ll block fat-loss and eventually cause all kinds of other nasty fat-storing side effects.
HOWEVER, there are always a few exceptions to the rules.
For example, the ONE time that we should intentionally “spike” insulin is after high intensity exercise.
Because insulin is our body’s primary “storage” hormone, it only makes sense since we want to flood our muscles and liver tissue with nutrients as fast as possible.
This helps with faster recovery, improves insulin sensitivity, and helps your body USE glucose based carbs more efficiently as fuel, so you’ll never store them as fat.
But there is one food you should intentionally LIMIT after you exercise because it can potentially blunt the insulin response, even though it’s still a “healthy” choice.
That particular macronutrient is friendly fat.
Fats, by nature, tend to slow digestion and keep insulin stable.
This is a great benefit during other times of the day, because it keeps our bodies in a fat-burning environment.
But after exercise we want the exact opposite effect. We want a low fat approach.
This is why you’ll hear me say that eating LOTS of starches like white rice, potatoes or other all natural starchy tubers and root veggies — combined with protein and low fat AFTER high intensity exercise will ENHANCE fat-burning AND keep your metabolism healthy.
Spiking insulin is also very anabolic, which means it can help create a muscle building environment inside your body during exercise and it prevents the breakdown or loss of precious muscle tissue.
So always combine your post workout starches and whole fruits with a hefty serving of lean protein and try to limit fat intake after high intensity exercise.
There’s been a lot of debate about low fat in post workout meals recently…and the research points in a couple different directions.
Regardless, I still recommend keeping a low fat approach for post workout meals because it’s the only time you should intentionally spike insulin to enhance glycolosis and other metabolic processes.
Low Fat and Lean Protein for faster Weight Loss
Science indicates that fats tend to negate that process.
But ultimately I don’t think it’s THAT big of deal. If you have over 10-20 grams of fat post workout it won’t sabotage your entire plan.
So don’t over-analyze it. Just be conscious of excessive fat intake after exercise.
Fats are definitely the LEAST important post workout nutrient.
On the other hand, there are two particular type of high carb foods that I consider the MOST important post workout nutrients.
Many times, your health and fat-loss goes WAY beyond just food choices and exercise.
For women, many times it’s strictly emotional:
Even for men who are only in their 20s and 30s, it’s almost always related to declining testosterone.
So if you’re 40 or over this article is definitely a MUST READ:
See ya tomorrow with more fat-burning info!
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