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Increase your protein and reduce carbs—but not too much

It takes more energy to digest protein, and that burns extra calories. Extra protein also boosts your metabolism by maintaining thyroid hormone and building more muscle—the m o re muscle you have the more calories you burn at rest. However, too much protein can force your body to use it as an e n e ray source, which produces toxins that slow fat burning. You need the right balance of protein and carbs for your specific energy and rebuilding needs.

(More on that later, plus diets with the exact macronutrient balance that can help you strip away body fat fast.) 3) Include fat in your diet. Especially the so-called good kind, essential fatty acids found in nuts and fish. Studies show that diets in which less than 20 percent of total calories come from fat can cause a decrease in testosterone n e — a n d testosterone not only helps you build muscle but also helps you burn body fat, especially in the abdominal area.

Don’t associate dietary fat with body fat. In fact, diets rich in omega-3 fats not only d o n’t p remote body fat accumulation but may pro t e c t against obesity as well. Omega-3s are known to change the characteristics of cellular membranes in a way that favors i n c erased insulin receptor effectiveness. In other words, they help prevent excess fat gain. One fat you should avoid like the plague, however, is Tran’s fatty acids.

Look for the words p a ritually hydro g e n a t e d in the ingredients list on food labels. That means there are Trans fats p resent and you shouldn’t eat it. Trans fats have been associated with many diseases, especially card i o v a s c u l a r disease, because they raise serum cholesterol levels even more than saturated fat (the kind found in bacon).

Lastly comment

They also elevate p reduction of low-density lipoprotein. If that’s not enough to keep you from eating foods with Trans fats, how about this: They can cause muscle loss (Nut Res, 23:651-658, 2003). That’s right, the muscle you work so hard to build in the gym. Now that’s evil!

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