You know the basic 10x rules: Up to (but no more than) 10 calories per 1 gram of protein, plus all the greens you can eat.
Also important: In addition to being 10x, food items should be low carbohydrate for your lowest blood insulin level. Carbohydrates (absorbed sugars) stimulate insulin secretion into your bloodstream. High insulin levels STOP fat burning. Keeping absorbed carbs low keeps your insulin level low, allowing you to burn (and lose) your stored fat. Sustained low insulin levels tell your body to mobilize and burn stored fat for energy. Fiber carbohydrates are not absorbed by your intestines, so fiber carbs never enter your bloodstream, and don’t elevate insulin levels. So, on the Nutrition Facts label, carbs that are fiber don’t count, because they’re not absorbed. Absorbed carbohydrates on the Nutrition Facts label equals “net carbohydrates,” and is actually more meaningful than total carbohydrates. Net carbs = Total carbs MINUS Fiber (grams total carbohydrates minus grams of fiber). Net carbs should be minimized to lose weight, no more than 30-40 grams/day.
You just learned an important metabolic lesson: INSULIN is the hormone chiefly responsible for “energy partitioning,” which means insulin tells your body whether to burn fat for energy or carbohydrates (sugar) for energy. If sugar (carbs) are available, your body will burn these, and hunger for more in 30-60 minutes when the carbs are gone. If sugar (carbs) are NOT available, your body will burn fat to meet its energy needs. Burning fat is what you absolutely need to do, so KEEP YOUR NET CARBOHYDRATE INTAKE AS LOW AS POSSIBLE.
It’s our job to help you accomplish this in a world that surrounds you with bread and immerses you in sugar. Thankfully, food science has introduced an entirely new category of SUPER HEALTHY FAT LOSS choices. These new items have flavor and texture like familiar carbs so cravings are satisfied, but because they substitute fiber for absorbable carbs, your body won’t absorb them, your insulin stays low, and you continue mobilizing fat. YES, you got that right: you may eat and enjoy carbs without actually absorbing them, IF you understand the nutrition facts label and choose correctly. Marathon runners, cyclists, and other professional competitors call these “carbohydrate crutches.” Although their use is not strongly encouraged, when you need them, here are some of our favorites (purchase online if not in your grocers):