A Lose Love Handles DietBy Jared DiCarmine On September 22, 2011 Under How To Lose Love Handles
There are a lot of many different diets out there that specifically want to target your love handles and help you strip them away as fast as possible. The only problem is that a lot of these boxed up diets are full of preservatives, fake ingredients, salt, sugar, and other carcinogenic ingredients that are not good for you, your body, and they don’t make a dent in your love handles. That’s the sad truth and I’ve seen it time and time again this happening to myself, to my clients and to others around me.
Sadly, a lot of people like yourself do not know how to properly construct a health, natural, organic and love handle busting diet guaranteed to help you stay full, burn fat, keep your metabolism high and torch calories throughout the day. But since you’re here today, I want to show you how to construct your very own diet to lose your love handles so you too can finally get the body you want and not have to be embarrassed about taking your shirt off in public anymore.
The first part of your diet that you have to worry about is protein. Protein is going to be the number 1 macronutrient to worry about in your entire diet because it sets the tone for everything else. A lot of dieters and people who want to get rid of their love handles do not take in enough protein throughout the day. If you look at modern day nutrition textbooks, the RDA for protein hasn’t been updated in many, many years. It’s so low that it’s almost disheartening what the RDA for the amount of protein you should take in everyday. But here is the kicker, you’re not an average person. You’re not sedentary anymore.
You’re exercising and b busting your butt in the gym so you need extra protein to help repair your damaged muscles. But you also need a fair amount of protein because it’s really thermogenic just by itself. For example, there is a value called the thermic effect of food. This value measures how many calories your body actually has to use in order to break down food. For example, protein has about a 20-30% thermic effect reading, which is much higher than carbs or fats.
That means your body has to utilize a decent amount of calories just to break down protein into its smaller components, which are amino acids. Then from there they are circulated throughout the body to be used for growth and repair and sometimes fuel, but this is very rare unless you are on an extreme calorie restricted diet. A good example to follow is bodybuilders and not the text books. Bodybuilders have been at this type of game for a long time. There is a lot of anecdotal evidence in these circles pointing to a higher protein intake to help preserve muscle while breaking down body fat and for growth and repair. At the minimal amount, they recommend 1 gram of protein per pound of body weight.
Now if you’re a 300 pound person, I wouldn’t recommend you consuming 300 grams of protein; you just have more body fat to lose. But for the average person who has some weight to lose, I would recommend shooting for 1 gram of protein per pound of body weight. And If you can measure your body fat levels, then I would say go for 1 gram of protein per pound of lean body weight.
The next thing I would tell you to look at is your carbohydrate intake. The easiest way to cut out carbs is just to cut out all gluten like carbohydrates. This is anything that is made with wheat or wheat products. These foods usually include pasta, breads, crackers, cake, cookies, chips, pretzels, etc..I know this is everyone’s favorite foods, but a lot of this stuff can wreak havoc on your digestive system, your body, and promote inflammation.
Gluten is the protein found in most grains and many of us have an intolerance that we don’t know about. Just by eliminating foods that
contain gluten, you an easily cut down on body fat and reduce inflammation. Now the only time I would say for you to eat your carbohydrates would be right before and right after you workout. This is a special time because your body will act as a sponge and soak up all of those carbohydrates for growth, repair and to be used as fuel to fuel your workouts. There is less of a chance of them being stored as body fat, especially around your love handles during this time as compared to others.
Also remember the more body fat you have, especially around your middle, the more insulin resistant you will be, therefore you really need to watch out your carbohydrate intake. A good general rule to shoot for is on days you work out with weights; shoot for 100 total grams of carbohydrates. This is a good rule of thumb because there’s not so much where you need to worry about them being stored as fat and just enough to fuel your workouts and replenish glycogen stores.
The last piece of the puzzle is your fat intake. First you need to make sure you’re consuming a good amount of healthy fats such as fish oil, extra virgin olive oil, grass fed organic butter, organic red palm oil, coconut oil/milk, walnuts, almonds, and or macadamia nuts. These are all healthy fats that you should have in your diet most days of the week. They are anti inflammatory; promote vasodilatation, good cardiovascular health, and brain function. Shoot for at the baseline level 50 grams of fat a day to 100 grams of fat per day. Of course this is going to be dependent on if you’re male or female and how big you are to begin with. Most women will stick to 50 grams a day while most men can hover around 75-100 grams of fat per day.
So let’s take the example of a 200 pound male. If he ate 200 grams of protein, that would equal 800 calories than 100 grams of carbs would equal 400 calories. So right there, he is already up to 1200 calories for the day. But now we add 100 grams of fat which equals 900 calories and the total for him would be 2100 calories per day to lose his love handles and extra belly fat.
Of course you can always play with these numbers too. If you’re not losing weight then drop your calories from fat and carbs a little bit and see what happens. But if you are losing weight with your initial diet then don’t change a thing.
Overall I hope you got a lot out of this on a losing your love handles diet. It’s not rocket science at all once you break everything down and you have a nice baseline to go by. Use the above examples above and you can’t go wrong.