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According to the Metabolic Effect Protocol, 10 rules of fat loss nutrition are:
Rule 1: Eat 4-6 small meals per day.
Increase the amount/volume of food you eat during the day without increasing the calories by eating foods with more water, fiber, and protein like fruits, vegetables and lean meat.
Rule 2: Do not eat past 8:00 PM.
Sleep helps to release human growth hormone(HGH) which is a powerful fat burning and muscle building hormone.
Rule 3: Use the bite rule for starch and sugar.
The major trigger for fat storing insulin release is starchy foods and sugar like bread, pasta, potatoes, cookies, crackers, rice, etc. Limit starch/sugar intake to 3-10 bites a meal.
Rule 4: Eat the right fats.
Certain fats like omega 3 from fish and grass fed animals actually can turn on fat burning genes by interaction with cell receptors called PPARs.
Rule 5: Eat protein at every meal.
Protein releases the fat burning hormone glucagon which directly opposes the action of insulin and help burns fat. It also aids in muscle gain and helps you feel less hungry.
Rule 6: Use bars and shakes for quick meals.
These should be used as small snacks in between meals to decrease hunger, provide building blocks for muscle, and stabilize energy.
Rule 7: Learn the Metabolic Effect Label Rule.
If you subtract the fiber and protein from the total carbohydrates on a label, the total should equal ten or less. The lower the number, the better.
Rule 8: Avoid foods that increase hunger.
Coffee, synthetic sweeteners, and sweet snack foods increase hunger because of their effect on stress hormones and insulin.
Rule 9: Always eat breakfast.
The biggest mistake you can make in the morning is not to eat, as you will soon find out yourself on a roller coaster ride of cravings, hunger, and dips in energy all day.
Rule 10: Never let yourself get hungry.
Once you let yourself get hungry, all bets are off. Eat every 2-4 hours and eat before you feel any desire for food.
