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5 Easy Steps to Follow To Stop You From GAINING Weight In Restaurants

Tips and Advice

Hey guys n girls,

This is a guest post from USA personal trainer and author Nate Miyaki. The information contained here is the protocols that I advise and we follow here at A.P.T.

The facts and stats are from the US but here in the UK we are following this trend and are not that far behind them so beware.

Nate Miyaki and Kalai Diamond

Scary fact: More than one-third of U.S. adults (35.7%) are obese. (according to the US Centres For Disease Control)

Shocking fact: 69.2% of adults age 20 years and over are overweight. (same source)

Suspicious facts: One out of five meals are eaten in a restaurant setting. Each day, 1 in 4 Americans visits a fast food restaurant. In 1972, we spent $3 billion a year on fast food — today we spend more than $110 billion. A single restaurant meal can make up as much as one-third of your day’s total calorie consumption.

Maybe there’s no direct link with your creeping weight gain. But…

With restaurants competing for your business, most of the meals on their menus are loaded with sugar and refined oils that hold your tastebuds hostage. And these are the exact ingredients that scramble your hormones, pile toxic load onto your body, and practically force you to gain unnecessary fat.

Did you know there’s an entire and very secretive industry dedicated to engineering foods that get you hooked and force your body to continue storing stubborn fat year after year?

But I’ve got great news. You CAN enjoy dining out and STILL lose fat and look great if you follow the 5 simple restaurant tricks I reveal below.  I’d never suggest you quit eating restaurant and fast food, because I know   it’s virtually impossible.

In fact, I know first hand that sometimes it’s your only choice…

…for nights when you get home late and there is nothing left in the fridge, lunches where the workday is crazy and you need something quick and convenient, and places to eat when you’re on the road.

However, you CAN’T use that as an excuse to eat crap and keep gaining more weight. Maybe you believe you can’t sustain a healthy diet if you’re stuck in the dining-out lifestyle…

But  you CAN indulge in restaurants, your favorite cheat foods, and even nightly feast meals and still have the  lean-for-life body you deserve.

Whether you dine out once a month or multiple times a day, the 5 simple strategies below will save you a lot of weight gain frustration.

So let’s get started

These 5 steps reveal the things you absolutely MUST AVOID if you want to reverse sneaky weight gain from restaurants & fast food, reclaim your health, and achieve your ideal body.

Just follow the 5 simple steps below and you’ll discover which restaurant meals can reverse your creeping weight gain and actually “turn on” your body’s fat-burning switch with each and every bite, so you can enjoy dining out without sabotaging your body and slowly ruining your metabolism with every meal.


AVOID The WORST Meal Of The Day (breakfast SHUTS DOWN fat burning)

You’re lucky. You naturally wake up every morning in a fat burning state.

If you don’t screw it up, your body starts the morning primed to effortlessly torch off stubborn and ugly body fat.

But 98% of people throw away their weight loss advantage by listening to the WORST nutrition advice ever given: “Breakfast is the most important meal of the day…”

WRONG. In fact, breakfast — especially the type of breakfast you probably think is healthy — will immediately shut down your body’s fat burning metabolism.

And it’s all because of the hormone insulin. You see, insulin is your “storage” hormone. When you eat typical breakfast foods — even something you THOUGHT was a good fat burning food like oatmeal — you jack up your insulin and trap fat in your cells.

Fact is, you can’t burn fat when your insulin levels are high. Period. So just say “No”…

Skipping breakfast is one of the EASIEST ways to extend your fat burning sweet-spot each and every day. It will NOT hurt your metabolism. It WON’T make you mentally groggy. And it won’t have ANY effect on your energy. In fact, once you get used to it, you’ll be MORE focused and energetic, all while burning through fat like a hot knife through butter.


NEVER Eat This Food At Lunch (it kills your fat burning progress)

If you eat starchy carbs at lunch, you’re setting yourself up for a sleepy afternoon, and a guaranteed rush of new fat storage on your love handles and belly fat.

If you’re following Step #1, you’re in a perfect fat burning zone all morning. But what you eat at lunch will determine whether you a) maintain your energy throughout the afternoon and keep torching off ugly fat stores, or b) doom yourself to a food-induced coma while you undo all your fat burning progress.That’s why I recommend you find yourself a “Paleo-style” lunch:  lean animal protein, veggies, whole food fats and an optional piece of whole fruit.

By avoiding starchy carbs at lunch you keep insulin low, so your body keeps on using fat as fuel for the afternoon. You also avoid the insulin spike and drop that causes afternoon grogginess.


STOP Eating These Two Foods Together at Dinner

Eating fat won’t make you fat. Eating carbs won’t make you fat. But if you mix high amounts of both — typical for most restaurant meals — you doom yourself to excess weight gain.

The easiest way to deal with that is to find a place where you can have a “Japanese-style” dinner — lean protein, veggies, and a select few starchy carbs, relatively low in total fat. Here’s why…

Your meals should always start with protein as their base. After that, you’ve got two choices for your “energy nutrients” — carbs or fats. Both of these are your energy-dense go-to sources to fuel your body.

If you follow Steps 1 & 2, you’ve been using good fats as your “energy nutrient” so far. Your insulin has been low, so you can maintain a high fat burning metabolism. But dinner is the perfect time to turn that upside down and start refilling your muscles and organs with carb-based nutrients that have been depleted during the day. This will set you up perfectly for the next day, so you can start your fat burning frenzy all over again without ever worrying about hitting a weight loss plateau!

But remember, if starchy carbs are up, fats should come down, and vice versa. If not, you drive up your total calories and start storing fat.


NEVER Order These Drinks With Your Meal

Are you one of the 9 out of 10 people messing this up? If so, this ONE mistake is silently wrecking your metabolism and piling on massive stores of new body fat.

And even if you follow all three steps above, you’re probably still sabotaging yourself without even knowing it.

But it’s easy to fix… Just eat your calories, don’t drink them.

Did you know that Americans drink an average of about 49 gallons of sugar laden soft drinks per year? And that a typical 20-ounce soda contains 15 to 18 teaspoons of sugar!

That means a large soda can instantly DOUBLE the calories of your meal AND cause a huge spike in fat storing insulin. Yikes!

So, what’s the best drink to have with your meals? Water.

What’s the next best? Sparkling water. Unsweetened hot or iced tea and black coffee are cool too.

What’s not? Everything else — soda, fruit juice, cream, milk, diet drinks, alcohol etc.

This is such an easy switch. And it allows you to eat MORE food later in the day, when you’re really hungry and need to crush your late day munchies. Let’s face it, evenings are when most of us really mess up. And that’s because most diet advice has things turned upside down, forcing you to eat too many calories during the day, and leaving you starving (or binging) at night.


Abandon ALL The Traditional Diet Rules (this one is my favorite)

Every five to seven days, ignore everything you just read and have a blow-out cheat meal at your favorite restaurant. You’ll be surprised to learn that your weekly cheat will actually help you lose fat even FASTER.

I suggest you feast with friends so you can really let loose and totally enjoy the experience. And of course, you can have your cheat wherever you want. But I like to save my cheats for dinners out with friends and family.

There are a ton of benefits to your weekly cheat — both physical and psychological —  And it’s also a pile of fun.

Just to be clear though, you do NOT have to eat like a bird the rest of the week. In fact, rubbery chicken breasts, lugging your food around in tupperware containers, eating 6 tiny meals a day, and swearing off fats and carbs is actually the fastest way to fail on your diet and doom yourself to rebound weight gain.

So, there you have it, if you would like to know more about how to live a NORMAL  life and still be fit and healthy, contact Mark on 07930 753784