In this article you’ll discover three simple food cycling tricks that can help you get rid of that stubborn fat for once and for all.
Are you one of those people who has specific ‘trouble spots’ that continue to hold onto stubborn fat, no matter how hard you diet or how many hours you spend in the gym?
Don’t worry, you’re not alone. The good news is that there are some very simple things you can do to increase your fat loss. According to nutrition experts and fat loss coaches Bruce and Janet Krahn (troublespotnutrition.com), cycling your calories is one of them…
Trick #1: STOP eating the SAME amount of calories every day
You’ve probably heard that, in order to lose fat, you need to be burning off more calories than you’re consuming each day. In other words, your body needs to be in a calorie deficit.
On the other hand, if you want to build muscle, your body needs to be taking in more calories than you’re burning off (a calorie surplus).
Here’s the problem….
If you’re eating the same amount of calories day in and day out it can quickly result in adaptation (your body becomes accustomed to your caloric intake). This can bring your weight loss (or muscle gain) to a screaming halt.
The solution is to start “cycling” your calories.
- On weight/resistance training days: Calorie surplus (12-15 x Lean Body Mass)
- On cardio or diet days: Calorie deficit (8-10 x Lean Body Mass)
This will help keep your thyroid activity (T4-T3 conversion) efficient and leptin sensitivity high. It will also help you maintain the proper estrogen to testosterone ratio (hormonal balance) necessary for optimal fat loss and muscle gains.
Trick #2: Stop eating the same amount of carbs, proteins, and fats every day
No… all calories are not created equal.
Proteins, fats and carbs are all metabolized differently by your body. Each produces a unique hormonal response…
This is especially true when it comes to the hormone insulin.
IMPORTANT: Some people are more “sensitive” to the actions of insulin. Others are more “resistant” to it.
If you are having trouble with areas of stubborn fat that won’t budge no matter how hard you try, it’s likely you are insulin resistant. According to Bruce and Janet, this means you would benefit greatly from replacing your “healthy” carbs such as rice and potatoes with healthy fats.
When done correctly, this can make your body become more insulin sensitive. This can result in greater fat loss and more lean, calorie burning muscle… especially in stubborn body parts.
Trick #3: STOP eating the SAME types of foods every day
In other words… cycle your food choices
Food allergies are extremely common these days.
If you’re eating foods which you are allergic to, it can increase levels of inflammation in your body. This causes your adrenal glands to secrete more cortisol (stress hormone).
This causes your body to hold on to and deposit fat, and blocks your body from accessing your stubborn fat for energy.
One of the best ways for you to avoid developing food allergies – according to Bruce and Janet – is to rotate your food selections.
Try to avoid eating the same types of proteins back-to-back, while reducing or eliminating wheat and dairy (the two most common food allergens).
There you have it!
3 simple nutrition tricks that can help you burn off and target stubborn fat from areas of your body that just don’t seem to budge.
By combining these simple food cycling principles with the proper workouts you can see some dramatic changes in your WORST problem areas and trouble spots in a relatively short amount of time.
Bruce and Janet have created a 3-phase nutrition system that gives you control over the specific hormone responsible for fat storage. It’s called ‘ Trouble Spot Nutrition’. To learn exactly how this works, click here.
Bruce Krahn is a nutrition expert and fat loss coach. He has over 25 years of experience as a personal trainer. Although he’s over 45 years old, he’s still ripped to shreds.
Janet Krahn has been a Holistic Nutritionist for over ten years now. She has helped hundreds of women and men get rid of stubborn body fat by solving their hormonal issues.
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