What do I teach people who are looking to lose fat? It’s a simple concept that Mark MacDonald from Venice Nutrition coined as “eating in threes”.
What does that mean?
There are 3 macronutritients: protein, carbs and fats. Eating in threes means that at each meal you are combining all of these macronutriteints to keep your blood sugar stable the entire day.
How does it work?
Consuming protein and fats with carbohydrates slows the digestion and release of sugars into your blood stream (which we will discuss later). Protein keeps you full and provides energy and maintains lean muscle, while fat is essential for many body functions, as well as slowing the digestive process.
Why do you need to keep the blood sugar stable?
When your blood sugar spikes and then dips, you end up storing body fat rather than burning it. Your body goes into starvation mode and will work harder to hold on to your fat.
Why is this good?
Feeding your body on a schedule every 3-4 hours will keep your body’s metabolism working hard and burning fat, rather than storing it. When you eat carbohydrates alone, they are converted to sugars in the blood stream, spiking your blood sugar levels and insulin is released. Insulin tells your body to shut off fat burning — because you just received an influx of sugars, so why would you need to burn fat for energy?
Okay, I get it – now how do I make a meal?
The proper ratios of these macro-nutrients also matter – as you want most of you meal to be composed of protein. Take a look at your hand. The size of your palm should be the amount of (lean) protein you consume at that meal. For example, that could equate to approximately 4oz of chicken breasts or 4-5 egg whites. Next, for your complex carbs (oatmeal, brown rice, sweet potato), make a closed fist — this will be the approximate amount of carbs in your meal. Lastly, for your fat content in the meal, use your thumb as a guideline. This could be 1/4 of an avocado or 1 tbsp olive oil.
Here’s an example of my meal, created using the Venice Nutrition principals, as part of my way of eating called #thebettermethod .
To find out more about The B.e.T.T.e.R. Method, launching soon, you can join the waitlist to learn more about the online nutrition course and be the first to get into the next course —–> bit.ly/TBMwaitlist