THE STAY FIT BUZZ LIFESTYLE DIET
By Shaun Sinclair
Founder/Author
Stayfitbuzz.com
Be sure to stop over on stayfiybuzz.com where you can track and upload your diet progress and more.
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Table of contents
– Introduction
Chapter 1 - The Stay-Fit Buzz lifestyle diet
Chapter 2 - You are what you eat
Chapter 3 - FBA lifestyle diet – How to rate your food
Chapter 4 – How to improve your foods rating
Chapter 5 - FBA lifestyle diet ALL foods with their ratings
Chapter 6 - GI Index chart foods (carbs)
Chapter 7 - Crap but good foods (For left over nutrients)
Chapter 8 – A day in the life of a Fitbugger part 2 DONE FOR YOU ALL FOOD TYPES
Introduction
For those who are new to Stay-Fit Buzz, my name is Shaun Sinclair. I am a former track
athlete, Founder of Stayfitbuzz.com and current key team member on StayFit Buzz America on our Facebook fan page for those who follow.
Am I the right person to write this ebook?
I would say yes, I am. After all, I have successfully built and maintained a healthy set of
abs for the past 13 years. And initially going from 0 abs to a full set in the space of 3
months (At the time). However, in regards to the exercises that I would choose to build
abs, I wouldn't do millions of sits ups every night like I used to. Right now, I would focus on
3 x 10 reps of full hanging leg raises every workout and 3 x 30 reps of hanging knee lifts
every workout (As a base start). That is still only 30% of the journey to building a rock solid
set of abs. The other 70% will be obtained via your diet, and the following guide will show
you how to build abs on a budget without breaking the bank and without having to starve
yourself or eat tasteless food in the process. As that is a proven way to help you quit!
Which is what we don't want.
Chapter 1 - The Stay-Fit Buzz lifestyle diet
OK, so this is a brief explanation of how to live your diet as a lifestyle. Something which I talked about on video HERE. This is the base of how you will use the following information throughout your fitness journey.
Let's begin. The FBA lifestyle diet
The concept is pretty simple and is easy to follow...
Eat the foods that you need based on how much body fat percentage you want to lose. And then consume what you want from the remaining left over calories.
Why is this effective?
Because this way, you don't have to worry about whether to eat that random snack, or not throughout every minute of the day. You you design your diet as a lifestyle, then you won't have to diet at all, let alone even think about it.
You can simply say
''OK, my goal is (My new reduced intake) and this is the type of food I need to consume this week (Remember, it's total calories per day with the help of nutrient specific timing -Chapter 8). Throughout that period I can typically eat what I want from the left over calories I calculated''
How to structure your lifestyle diet
#1 You currently weigh 180lbs with a body fat percentage of 20%. Your goal will naturally be to want to reduce body fat and build more lean mature muscle. Because that's how you keep it off... right.
#2 In order to move forward, you will first determine what your current daily maintenance calorie intake is . For examples sake, let's say it's 2800 calories per day. What we then do is create a caloric deficit. A base start could be 15%. And we work out your new daily calorie intake as follows...
2800 x 0.15 = 420
2800 – 420 = A new calorie intake of 2380
The core rule of fat loss is to cut intake and perform the most effective exercises, in the right way. Which you can learn all about in the 2 free bonus ebooks you would have received.
Cardio for fat loss Program
The Little Black Book Of Six Pack Boosting Exercises
#3 Now what we do is workout the minimum calories to consume from the fats and proteins from your food sources. As a general rule, the average amount of each you should be consuming is as follows:
Protein contains 4 calories per 1 gram
1.5 grams of protein per pound of lean bodyweight
In this example that would equate to:
180lbs (current weight) x 15% = 27lbs.
180 – 27 = 153 (Lean bodyweight figure)
1.5 x 153 = 230 grams
Fat contains 9 calories per 1 gram
0.45 grams of fat per pound of normal bodyweight
In this example would equate to:
180 x 0.45 = 81 grams
But do remember, that these fat and protein minimums are just gauges. Just tweak your in take and use the scale and the mirror to gauge your real world results.
Your fat and protein minimum intake will therefore equate to:
Protein – 4 calories x 230 grams = 920
Fats – 9 calories x 81 grams = 729
920 + 729 = 1649
We finally minus the calories from the above minimum intake from the calories too cut, which equates to:
2380 – 1649 = 610
That last figure equates to chapter 7 - Crap but good foods (For left over nutrients).
Because this is where the Stay Fit Buzz lifestyle diet kicks in. Because this is where you can eat what you like, regardless of the food rating (which we discuss in the following chapters). All you have to make sure is that the foods you consume don't surpass the 610 calorie mark. The reason why this works is because of the caloric deficit that you created in the beginning.
Chapter 2 - You are what you eat
''Change is one of those guaranteed constants''
That statement holds true for everything in life. Everything changes. The current becomes the old. The old die to make way for the new. Sorry to sound like a depressed Bug, but it's true. And the same holds true to how your body works when you consume food.
As you read this...
- Old cells in your body are dying (approx 50,000 cells per second)
- New cells are being created from the foods you eat
There for, as the saying goes... you are what you eat. Which is why when you eat trash, you'll look like trash. And when you eat well, you'll well... look well. Which is why it's pretty important to take that fact seriously. Because it's not only the short term affects you have to worry about. It's the long term affects too. Long term affects from eating 'trash' such as:
A stroke
Cancer
Diabetes
Enlargement of the heart
Erectile disfunction
Depression
Cellulite
Gallbladder disease
Heartburn
Osteoarthritis
And many others
But the question that most people have is ''How to determine what foods to consume and how to rate them''?
I've already talked about how today's Supermarkets literally spam your brains with information overload in 'Budget foods for abs'. All in order to suck as much money from you as possible (I'll talk more about this in just a moment too). For example, you've probably become accustomed to hearing phrases such as:
- ''30% less fat''
- ''All natural''
- ''Low fat''
- ''100% organic''
- You NEED to buy ME!!! (Ok, I made that one up. But that's the message the labels want to scream to the masses)
Well, you can let your hair down, because here I'll reveal to you...
Chapter 3 The Stay Fit Buzz - Food Rating System
A - Excellent
F - Plain bad
The reason why there's a multiple step rating system, is because food can't be rated from just simply 'good' or bad. All foods have come from or have started from somewhere and throughout that food sources life, it would have been processed in some form along the way. And at each stage of that process, the food source will go through stages ranging from being totally excellent to consume, to simply ''I wouldn't even eat that as a cheat meal''.
''I know... you need an example.''
An Orange = A Rated food source (Grown from the roots of the earth) – Also a great post workout food source too. (Most fruits are).
Unsweetened Orange jam/jelly = Tastes great on that sliced bread. But it is now a B Rated food source, because the orange has been processed. It's no longer ALL natural.
Orange juice = Has been processed further, even less natural. Now a C rated food source.
Orange juice + sugar = Naturally this will lower the once A rated orange to a now D rating.
Orange mourang = More sugar. More fat. Heck, this once fine orange has now ended up as a F rated food source (Which isn't all bad actually. Remember the rules of the Stay Fit Bug lifestyle diet earlier?).
Now, that's the simple way to rate every single food source that you consume. Just take a hard look at your current diet and trace each food source backwards to it's origin. If you only end up tracing it back by 1 or 2 stages, then your diet is pretty clean. And if you aren't already there, it will only be a matter of time before you reach your fitness goals (With the help of Stay Fit Buzz of course).
Chapter 4 - How to improve your foods rating
The highest rating food sources are ALL natural foods. So just eat more of that. Which is...
- Non-processed
- Non-refined
- NOT man made
How can you tell? Simple...
“Did this food come out of the ground or off of a tree/plant?"
If yes = Natural A rated food source.
Or ''Did this food source walk, swim or fly once upon a time?''
If yes = Natural A rated food source
Now, we have mentioned this before. But the majority of your calories should...
1. Come from A rated food sources
2. Come from slow digesting food sources
However, a diet THIS strict won't be effective in order to get lean and build abs. Because a diet THAT strict is somewhat restricted.
Because a lot of A rated foods (Green vegetables) lack caloric density, which means you'll find it difficult to stay in caloric surplus (We'll talk about some 'tasty' calorie dense foods for fat loss later to add to your Stay Fit Bug lifestyle diet).
And this is why we often say that no food is bad when consumed in the right way when living the Stay Fit Buzz lifestyle diet.
Another Simple and Easy Way to Improve Your Foods Rating
Now, I talked about how to shop in a regular supermarket in 'Budget foods for abs'. And as you know, it's not the way they would like you to shop. But a better method would be to make it a regular habit to shop in a...
Farmers market
Natural foods market
Or
Health store.
Doing so would mean that you'll have access to much more A rated foods. But another great benefit is that you'll automatically turn into a modern day cave(wo)man. Because like our cave(wo)man ancestors, you'll have the ability to add a great variety of food sources to your diet. Because unlike your regular supermarket, you'll find shelf after shelf of different whole grain and natural food sources.
Super markets are mostly shelf stacked with boxed, canned, or packaged and highly processed foods.
In your typical high street supermarket you're only going to find a few brands of 100% whole grain boxed cereal. Shredded Wheat being one of them. If you look at the ingredients list in Shredded Wheat, you’ll see only 100% whole wheat.
If you look at most of the other brands, you’ll see refined grains and a lot of sugar.
Yes, most of these foods will taste boring. But that's just how it is. Most A rated foods will taste boring. A long term strategy you can take while living the Stay Fit Bug lifestyle diet would be to slice up berries (all kinds – see budget foods for abs) to sweeten your meal so that you don't become bored. Because that will surely encourage a binge further down the road. Nevertheless, visit a health food store for variety, and a lot of it.
Chapter 5 – Stay-Fit Buzz lifestyle diet ALL foods with their ratings
Stay Fit Buzz food rating – Almighty Stay Fit Buzz great to Stay Fit Buzz baaad (Well, not all bad, we'll explain)
Ratings A - F
A Rated foods
Which for the most part means you can eat a whole load of them throughout the day without worrying about piling on any unwanted calories. The only issue with doing that would be the taste factor. Which is almost none. (Which is not cool for a Stay Fit Buzz lifestyle Fitbuzzer).
Some dieters are afraid of starchy carbohydrates because they’ve been led to
believe they are fattening. However, starchy carbs are not fattening or unhealthy,
refined carbs and other man made foods are the enemy. The A rated starchy
carbohydrates like yams, brown rice and old fashioned unsweetened oatmeal are
completely fine for people that want to get into lean and mean shape. That rules applies to both, Fitbuzzer muscle builders AND Fitbugger fat loss losers. Other A rated starches include:
Black eyed peas (The food, not the pop band :-D)
Lentils
Beans
Navy
Pinto
Kidney
Garbanzo
Barley
Most of which I covered in the special foods for fat loss video. Just remember, yams and brown rice and other starchy carbs aren't bad carbs. Why?
- Low/moderate Glycemic Index (Perfect for fat loss and ab building)
- 100% natural (Remember what we spoke about earlier)
- A good balance of proteins and carbs
Carb sensitivity may be an issue for you (Well, not any more, as you will soon know what the other low/moderate GI foods are along side your budget foods), but just focus on the Stay Fit Buzz lifestyle diet basics.
1. Eat mostly slow digesting carbs (Other than when you workout - Eat fast digesting carbs at this time)
2. Only eat foods with a higher GI for your left over calories when following the Stay Fit Bug lifestyle diet (The foods you 'want' to eat part)
3. Calories in vs calories out, (Based on your new maintenance calorie figure)
Fruit is also an A rated food source. Yes, fruit may not be ideal to eat all of the time, when fat loss and ab building is the goal (other than post workout). But fruit is natural and high in nutritional value. And that's why it makes the A rating.
And now for the list of A rated foods
Complete proteins
EFA's
The types of carb food sources
A-rated fibrous carbs
Spinach
Kale
Broccoli
Cauliflower
Brussel sprouts
Green Beans
Asparagus
Collard greens
Green and red peppers
Mushrooms
Tomatoes
Onions
Cucumbers
All other fibrous carbs, green vegetables or salad vegetables
(You can pretty much eat endless amounts of these foods and you won't be affected)
A-rated starchy carbs
Yams
Sweet potatoes
Barley
Oatmeal (Old fashioned unsweetened)
Kidney beans
Canned beans
Pinto beans
Black eye peas
Slow cooked brown rice (long grain/basmati/steamed)
Lentils
White potatoes
Red potatoes
Carrots
A-rated fast digesting carbs
All fresh fruits (not including canned, sweetened, or juice)
Bananas, slightly unripe
Oranges
Pear/raw
Peaches/raw
cherries /raw
Grapefruit/raw
Apple/raw
fresh strawberries
A-rated fats
Flaxseed oil
Udo’s Choice essential oil blend
Fish Oil
Fatty fish (salmon, trout, herring, sardines)
A-rated proteins
Chicken breast
Turkey breast
Extra lean ground turkey
Ostrich
Buffalo/Bison/lean game meats
Fish, all types
Shellfish
Egg whites
Non fat cottage cheese
Top round steak (leanest cut of red meat)
Protein powder supplements (whey, casein, or combination)
B-rated foods
''B-rated foods. Why should I go for B-rated foods? Shouldn't we be shooting for that perfect A each and every time?''
Well, in a logical thinking sense,yes. But this is something that most fitness competitors tend to do near contest time. And the reason why it's not encouraged is because it's not an ideal long term approach (Which I talk about in detail here).
You won't maintain it
It's not ideal when living fitness as a lifestyle
And your diet will lacks variety because of it
And that last point is why you would include B-rated foods into your diet.
B-rated Carbs
Foods such as whole wheat bread, pasta and cereal are good examples of B-rated foods.
Whole wheat bread is a B-rated food because it's slightly processed.
B-rated Proteins
An ideal protein source is one that is low in fat, such as top round steak, which can be considered an A-rated food source). To give your diet some variety, you could sometimes opt for a slightly less lean steak such as flank.
B-rated Carbohydrates
100% whole grain, unsweetened boxed cereals
100% whole grain cooked cereals
100% whole grain pastas (amaranth, quinoa, wheat, etc)
100% whole grain breads (100% whole wheat, rye, spelt, etc)
100% Whole wheat pitas
100% Whole grain, unsweetened muffins
Fast cooked brown rice
Instant oatmeal (unsweetened)
B-rated Proteins & dairy products
Flank steak
Extra Lean top sirloin
Extra lean ground beef
Extra lean red meats, other
Lowfat ground turkey
Non fat or 1% low fat sour cream
Non fat or 1% low fat cheese
Non fat or 1% low fat cream cheese
Nonfat or 1% low fat, sugar free yogurt
1% low fat cottage cheese
Whole eggs (See budget foods for abs on how to consume them)
B-rated Fats
Extra virgin olive oil & olive oil salad dressings
Natural peanut butter
Olives
Avocado
Nuts & seeds
Reduced fat, reduced calorie salad dressings
C Grade foods
Just like the example we gave earlier,
C-rated carbs are those that are processed or slightly sweetened.
The cereal 'Special K' from Kelloggs is one example of this. A boxed cereal that is made from whole grain oats, yet sweetened with white sugar. Now, if you like cereals such as this, but are still on the fence about consuming lower rated food sources. You could go to a health store and you'll find a variety of generic branded oats cereal with similar names. Doing so will increase your cereal back up to a B-rating. It's simple to understand really. Add refined sugar or a lot of it to a food source and it gets down rated to C or even D, E or F because strips it of it's original nutritional value and turns it into a fast digesting food source.
White rice is the same. Which is why we favor brown rice.
Fruit juice is another example, like the orange juice we mentioned earlier. In all fairness, fruit juice is actually quite healthy. But it is calorie dense, which is why it's best consumed post workout (fruit is better). Or just as a part of what you want as part of the SFB lifestyle diet.
C-rated proteins - Proteins are those which contain moderate levels of fat, however, are generally unprocessed.
The recently launched Quorn lean meat is a good example. Low in fat yes, but are still processed.
C-rated carbohydrates
Grits
Cream of rice
Cream of wheat
White rice
Pasta made from enriched flour (durum semolina)
Whole grain, low fat snack foods (pretzels, crackers, etc)
Bagels
Cheerios
Sweetened and /or flavored oatmeal
Raisin Bran cereal (wheat flakes, sweetened)
Enriched wheat bread
Unsweetened fruit juice
C-rated proteins
Turkey thighs or dark meat
Chicken thighs
Ground turkey
Lean Sirloin steak
Lean ground beef
Lean red meats, other
Very low fat sliced chicken breast (lunch meat)
Very low fat sliced turkey breast (lunch meat)
Very low fat sliced ham (lunch meat)
Low fat ham or pork
Low fat (2%) cheeses
Low fat (2%) cream cheese
Low fat (2%) cottage cheese
Low fat (2%) sour cream
Low fat (2%) unsweetened yogurt
D-rated foods
Up until now, we've mostly talked about how the addition of fast digesting carbs (sugar) lowers the your food sources grading. But what reduces your foods rating even further is the addition of fat. Proteins that are high in total fat to be specific.
You want that newly launched Quorn lean meat that I mentioned earlier... right? Sure, go for it, it might be low in fat, but it is still a processed food source.
In general, it is a good idea to keep your saturated fat intake low. Only make it a habit to eat these calorie dense foods as a part of your left over carbs which you worked out in the SFB lifestyle diet.
D-rated food sources
D-rated carbohydrates
Sweetened boxed breakfast cereals with no whole grains
Snack foods made from white flour (pretzels, crackers, etc.)
Bleached, enriched white bread (i.e., “wonder bread”) or white bread products
Muffins and baked goods made with white flour, sugar and or hydrogenated oils
D-rated proteins & dairy products
Low fat sliced chicken breast (lunch meat)
Low fat sliced turkey breast (lunch meat)
Low fat sausage
Low fat ground beef
Cream cheese, full fat
Cottage cheese, full fat
Sour cream, full fat
Butter
Cream, half and half
High fat cuts of red meat
Roast Beef
Ham, pork
Reduced fat beef jerky
Reduced fat Hot dogs
Reduced fat Sausage
Reduced fat Bacon
F-rated foods - F For Fit Buzz baaad
OK, We do say you can eat what you like in regards to your left over calories, but common sense will tell you to make eating F-rated foods one of those choices for one off occasions (Like Christmas). Because the fact of the matter is that you really are what you eat (Cellular and Physically). And whatever you eat will help or hurt you! Today is the oldest you've ever been and the youngest you'll ever be. Change is one of the biggest certainties in life. Just make sure your body is changing for the better.
Grade F foods are typically...
1) Foods containing trans fats,
2) Foods high in saturated fats,
3) Highly processed or refined foods,
4) Highly sweetened foods or foods that are pure sugar,
5) Foods that are high in refined sugars and fats,
6) Processed, high fat meats.
Foods very high in saturated fats and or trans fats
Hydrogenated tropical oils (Palm oil, Palm kernel oil, Coconut oil)
Hydrogenated vegetable oils
Anything deep-fried
Margarine
Very high calorie and high fat cuts of pork
Very high calorie and high fat cuts of red meat such as porterhouse and prime rib
Foods made mostly of white sugar or other refined carbohydrates (e.g. corn syrup)
Candy
Sweets
Chocolate
Cookies
Soda (Coke, Pepsi, etc)
Sugar Sweetened beverages
Pastries and Baked goods high in both fats and sugars
Pies
Doughnuts
Croissants
Éclairs
Cinnabons
Cakes
Foods high in both refined carbohydrates and saturated fat
Fettuccine Alfredo
Potato chips
Hot Dogs on white bun
Fast food hamburgers on white buns (even worse with cheese, bacon)
Sweetened peanut butter
Chocolate milk (full fat, whole milk)
Foods very high in saturated fats and or trans fats
Hydrogenated tropical oils (Palm oil, Palm kernel oil, Coconut oil)
Hydrogenated vegetable oils
Anything deep-fried
Margarine
Very high calorie and high fat cuts of pork
Very high calorie and high fat cuts of red meat such as porterhouse and prime rib
Chapter 6 – Stay Fit Buzz GI index
Why have we included this here?
To help you avoid getting zapped aka avoiding Hypoglycemia
By now, you'll understand how to go about living the Stay-Fit Buzz lifestyle. The fun part of that is being able to snack on D-F rated foods because of the caloric deficit you created. However, when doing so, you'll want to avoid getting zapped. Which is Stay-Fit Buzz terminology for the scientific term known as hypoglycemia.
What is hypoglycemia?
Hypoglycemia happens when you eat a lot of high GI carbs. This will spike your insulin levels to above normal levels. Resulting in low blood sugar levels, and this is where Hypoglycemia occurs. If this happens to you, you may experience the following
Fatigue
Anxiety
Perspiration
Light-headedness (“delirium”),
A coma (But this is only in extreme cases)
Nothing will hinder your progress more than getting zapped, and will affect your ability to train insane (Max capacity). If this does ever happen to you (Feel weak and dizzy with cold sweats), just consume some carbs. But in general, you'll want to avoid getting into a hypoglycemic state. What we like to call, getting 'zapped'. Eat mostly low GI index foods most of the time to avoid this. That's one of the reasons why nutritional timing is important, and why it's a staple in the Stay-Fit Buzz diet lifestyle. (More on this in a moment)
Stay Fit Buzz Glycemic Index table
The following table is a list of all the carbohydrate based food sources mentioned earlier, in the form of popular brands that you'll find them in. Most of their caloric content comes from the carbohydrates and they provide proportionately very little protein or fat.
1. Eat mostly slow digesting carbs (Other than when you workout).
2. Only eat foods with a higher GI for your left over calories when following the Stay-Fit Bug lifestyle diet.
And to then, eat a food source that's higher in protein and/or fat (The protein/fat food sources, with their food ratings are listed above). When these carbohydrates are consumed with these other foods, they will then have a lower glycemic value. The following carb foods are broken down into high, moderate, and low GI classes. Keep this in mind when looking up the glycemic index of specific “junk foods.”Their glycemic index may seem suitable from a GI standpoint, but they may fall short in many other areas ,with inadequate protein content and high levels of saturated fat.
Try to limit your selections to moderate and low whenever possible. It is these foods that you can add to your diet alongside the ones we've listed (budget or bad but good foods for fat loss)..
THE CHART
Foods/Brands with a high glycemic index
|
High glyemic food sources |
Glycemic index |
|
Maltodextrin |
107 |
|
Glucose |
100 |
|
Rice cakes, plain |
94 |
|
Special KTM |
84 |
|
Corn PopsTM |
80 |
|
English muffinTM |
77 |
|
CornflakesTM |
77 |
|
Total CerealTM |
76 |
|
CheeriosTM |
74 |
|
Wonder BreadTM |
73 |
|
Bagel, white |
72 |
|
Golden GrahamsTM |
71 |
|
White bread |
70 |
|
Pop TartsTM |
70 |
Foods/Brands with a moderate glycemic index
|
Cornmeal |
68 |
|
Shredded Wheat TM |
67 |
|
Croissant |
67 |
|
GrapenutsTM |
67 |
|
Wholemeal rye bread |
66 |
|
Cream of WheatTM |
66 |
|
Raw Cantaloupe |
65 |
|
Long grain rice, white |
64 |
|
Spaghetti, durum wheat |
64 |
|
Just Right Just GrainsTM |
62 |
|
'Just ripe' Bananas |
62 |
|
Couscous |
61 |
|
Bran muffin |
60 |
|
Blueberry muffin |
59 |
|
Sweet corn |
59 |
|
Whole wheat, Pita bread |
57 |
|
Sourdough rye bread |
57 |
|
Baked potato, russet |
56 |
|
White rice (boiled) |
56 |
|
Cranberry juice |
56 |
Foods/Brands with a low glycemic index
|
High glyemic food sources |
Glycemic index |
|
Spelt wheat-flour multigrain bread |
54 |
|
Oatmeal |
54 |
|
Kidney and canned beans |
52 |
|
100% whole-grain bread |
51 |
|
Durum wheat |
50 |
|
Oat bran, raw |
50 |
|
Brown rice (Steamed) |
50 |
|
Sweet potatoes |
48 |
|
Oranges |
48 |
|
Pasta/Semolina |
46 |
|
Pumpernickel (Whole grain) |
46 |
|
Pasta (White) |
44 |
|
Slightly unripe bananas |
42 |
|
Chickpeas |
41 |
|
Apples (A rated, from the apple tree) |
40 |
|
Strawberries (A rated, from the source) |
40 |
|
Pinto beans (boiled) |
39 |
|
Whole milk |
36 |
|
Yogurt |
36 |
|
Pears (A Rated from the pear tree) |
33 |
|
Skimmed milk |
32 |
|
Peach ( A rated) |
28 |
|
Lentils (Boiled) |
28 |
|
Barley |
27 |
|
Grapefruit (A rated) |
25 |
|
Cashew nuts |
22 |
|
Cherries (A rated) |
22 |
Quick buzz tip: When looking up GI values, you may run into conflicting GI values when looking at various sources. This may seem very confusing, but there is an accepted and reasonable explanation for this. Different methods of processing used by particular manufacturers can lead to significant differences in the rate of carbohydrate digestion by the human body. Also, there may be botanical differences in the type of food being tested. Rice can be from anywhere in the world, and one “white rice”may contain more amylose than another. Amylose is digested more slowly than amylopectin, which is another starch found in other white rice. The take away? Don't be a fanatic about GI values. Ju st use everything as a gauge to understanding how and which foods will affect affect your results when you consume them.
Why eat carb + protein with every meal?
Because insulin and glucagon are both influenced by blood sugar levels. High-glycemic carbohydrates foods such as Poptarts(tm) sugar cause insulin levels to be high and glu-cagon levels to be low. Since insulin promotes the increase in body fat and glucagon mobilizes and burns body fat, this obviously isn’t the metabolism you will want. Lower glycemic carbohydrates, especially when they are consumed with protein, shifts the levels of these two hormones, lowering insulin and slightly raising glucagon. This is the correct and ideal “hormonal profile”for effective fat burning. And of course, for the life of the FBA lifestyle, more lean muscle mass and therefore... abs! Just be consistent by making this a habit.
Chapter 8 - Nutritional timing
Slow digesting carbs all times other than when you work out
Fast digesting food sources ONLY around the times that you workout
Here's the DONE-FOR-YOU day in a life of a Fitbuzzer plan from the budget foods for abs. But this time, we've loaded it up with all of the foods mentioned in the SFB lifestyle diet (above).
Weekday/Work day
6.00am - Full (Slow digesting carb based meal + protein)
A rated (Carbs)
Oatmeal with flaxeeds
Salad vegetables and/or tomatoes , cucumbers, carrots
A rated (Proteins)
Fish
Egg whites
Non-fat cottage cheese
A rated (Fats)
Flaxeeds (with oatmeal)
Fish oil (In capsule form with your meal)
B rated (Carbs)
Shredded wheat (Unsweetened 100% whole grain)
100% whole grain breads (Remember, if these type of carbs affect you in a bad way, just avoid them)
100% whole wheat pitas
B rated (Proteins)
The 'whole' egg (Remember, the yolk is where all the good nutrients are. The key is watch how often you consume it).
Low fat cottage cheese
B rated (Fats)
Olive oil, olive oil salad dressings, reduced calories/fat salad dressings
Nuts and seeds
Natural peanut butter
C rated (Carbs)
Bagels
Raisin Bran cereals (Slow digesting but slightly sweetened, just remember that this isn't all bad, as variety is a good thing)
C rated (Proteins)
Low fat ham and cheese
D rated (Carbs)
Corn pops
Special K
Cheerios
Frosties (All the above are sweetened cereals. Slow digesting, but with refined sugars)
D rated (Proteins)
Cream cheese
Full fat cottage cheese
F rated foods for breakfast
These are basically foods that you should never eat for breakfast. Unless you're at your prime level of fitness and/or you're about to do a morning workout, which of course helps with a boost of fast digest proteins/carbs. But even then, these foods are a no-no, because they contain high levels of fat. That's no way to start your day, regardless of who you are. Because it is at this time of day where your body is 'insulin sensitive. And spiking it with this much sugar is just trouble.
Croissants
Sweetened peanut butter
Chocolate milk or whole milk
High sugar fruit juices
Margarine
Full fat ham
10.00-11.00 am - Small meal = Egg whites (get creative) + apples/oranges
A rated (Carbs)
A combination of ALL previously mentioned A rated fibrous carbs (Because of the large amount that you can consume due having a low calorie density. Which makes for perfect light snacking without adding unnecessary extra calories (Remember, It always comes down to total daily calories consumed).
All fresh fruits (Fruits in their natural form).
Lentils
Carrots
A rated (Proteins)
Egg whites or a whey protein drink (Adding flaxeeds as a good fat works well)
A rated (Fats)
Flaxeeds or a fish oil supplement, if you missed it at breakfast
B rated (Carbs)
Instant oat meal or instant 'brown' rice (You don't always have to ensure you that you eat breakfast without fail. Heck, I know that in the real world, it's not always possible, due to 'life'. Besides, prolonging 'breakfast time' is not such a bad thing in an intermittent fasting sense. As doing so can be a good thing for improving insulin sensitivity.)
B rated (Proteins)
Low fat yogurt (With nuts/seeds listed below in B rated fats)
B rated Fats
Olive oil salad dressings to add to your fibrous carb snacks
C rated (Carbs)
Whole grain snacks (Crackers, Pretzels)
C rated (Proteins)
Low fat ham, turkey, pork, cheese (cottage/cream/sour), unsweetened yogurt.
D rated (Carbs)
Crackers or pretzels made from white flour
Muffins made from white flour
D rated (Proteins)
Low fat chicken, turkey breast, ground beef or sausages
Reduced fat bacon or hot dogs
F rated foods for a morning snack
Coca-cola and other Soda like beverages
Sweets
Chocolate
Dougnuts
Cakes
1.00- 2.00pm - Lunch = Yams with salad and fish
A rated (Carbs)
A combination of ALL previously mentioned A rated fibrous carbs
Sweet potatoes
Yams
Beans (All the types previously mentioned)
Basmati or long grain rice (Slow cooked)
A rated (Protein)
Fish
Lean game meats
Ostrich
Chicken breast (Not the fatty thighs)
Turkey breast
Extra lean ground Turkey
4.00-5.00pm - Small meal/snack - Fruits again/ fish related snack
6.00-7.00pm - WORKOUT
7.30 pm - post workout snack = fruits (fast digesting carbs) Much needed!
9.00-10.00pm - Full meal - Potatoes/Fish/green vegetables
Bed time!
Eat 'crap' foods for fat loss (The Fit Buzz lifestyle diet)
Now, that you understand and can separate what's good from what's bad. It also means you can fully understand what foods to consume for your newly set maintenance calories for your fitness lifestyle (high rating foods mostly). And of course what foods to consume for your left over calories (Generally low rated foods) which we'll give you below. But guess what? there's even 'good' in those bad, tasty foods. :-)
**Head back up to chapter 1 to see how the Stay Fit Buzz lifestyle diet works**
Now, here is where we cover some really calorie dense foods, that are actually good to consume. So if you are going to snack away with your taste buds desires, it might as well be a tasty foods that have fat loss benefits too.... right?
I've stated this throughout the entire existence of Stay-Fit Buzz, but it's better to treat your diet like a lifestyle rather than an actual diet. Doing so will lead to sustainable fat loss results over time. As a reminder, these are the key points about the lifestyle.
Maintenance calories
Working out how much fat you want to lose
Eat what you like with the left over calories
**Head back up to chapter 1 to see how the Stay Fit Buzz lifestyle diet works**
That doesn't mean you can just pig out constantly. What it does mean is that you can consume tasty yet fatty foods. And the ones we discuss below contain not so obvious health benefits too.
#1 Dark Chocolate
Throughout the entire Stay-Fit Buzz Lifestyle diet, we've always said that it's a good idea not to keep your diet too strict, as doing so will encourage a lack of variety in your diet. Which is what we don't want. And one of the foods you can add to your 'left over calories' is dark chocolate.
Dark chocolate is all about the Cacao contained within it. But the short version why Dark chocolate is good is because you can get away with eating quite a lot of it , compared to say a high GI food such as pop tarts. It maybe calorie dense, with each square containing up to 30 calories each (Which may sound like a lot). But if you choose your dark chocolate correctly, you'll find it hard to eat more than a few squares of it.
Buying a good dark Chocolate
When buying dark chocolate, there are a few things to keep at the forefront of your mind.
The fiber to carbohydrate ratio
Total fats vs total carbohydrates
The types of fats contained within it
The cacao content %
The fiber to carbohydrate ratio
The more fiber a food contains the better, as this helps regulate fat storage. If you can find a dark chocolate with up to 5 grams or more fiber out of 15 grams per serving, then you're onto a winner.
Total fats vs total carbohydrates
The amount that you find of each should be of an equal amount. But if you find one with more fat content than carbohydrates. Then again, you're onto a winner.
The types of fats contained within it
Most of the fat content within the dark chocolate you buy should mainly consist of healthy fats, which in this case would come from cocoa butter. Any other added fats will of course down rate your dark chocolate and not be as healthy.
The cacao content percentage
Cacao content 70% or higher = Low sugar content (Less tasty)
Cacao content 70% or lower = Higher sugar content (More tasty)
This is a similar rule as discussed earlier about A-rated foods. They'll be good and natural, but will tend to taste quite bland. A god percentage to aim for would be around 75% to benefit from both a taste and health perspective. But if you are in the early stages of the diet, then do what we did with the A-rated foods by adding organic unsweetened cocoa powder to a dark chocolate that is very high in cacao content. Lindt dark chocolate is a favourite, which has more fats than total carbs.
Other benefits include antioxidants. Namely theobromine, which is known to help lower blood pressure.
#2 Nuts
You've heard the phrase...
To lose fat you have to eat fat'
Right?
Well one of the methods surrounding that phrase is the intake of healthy fats, which is of course the majority of the fat contained in nuts. This is good for 2 reasons
To maintain a good level of fat burning hormones in your body
T o help with appetite control
And that last point is an important one. Because when it comes to the end of your day, it's total calories that you take in that matters most. (As well as nutritional timing of course). And like dark chocolate, nuts are a good source of fiber and protein (Which nuts are more commonly known for, especially for quick snacks)
Buying good nuts
Go raw
This is using the concept of food rating again. Eating raw nuts will help maintain the quality and nutrients contained within the healthy fats.
Go the cave (wo)man route
The reason why our caveman ancestors were so effective is because of the variety they kept with their diet. Do the same with the nuts you consume. I've listed most back in the GI table earlier, but here's a few to consider:
Almonds + Almond butter
Walnuts
Pecan nuts + Pecan butter
Macadamias + Macadamia butter
Pistachios
Other benefits of eating nuts include: Antioxidants, vitamins and minerals
#3 Beef/Bison (The grass fed kind)
As of now, you will know how the food rating systems works. You will know why you are what you eat (literally). And you'll also know that you are what your food eats ( I speak about this below to, in regards to eating eggs). So it's always a good idea to keep this in mind when living the Stay-Fit Buzz lifestyle diet.
Now, earlier I mentioned that organic eggs come from chickens that eat nothing but soy and corn. This is great for chickens. But not so great for beef or bison, which unfortunately is what typical beef and bison are raised on.
Why unfortunately?
Because soy and corn is not the natural diet of cattle and causes the following
It makes them sick (Think about it, would you eat yourself if you were 'sick')
Increases their omega 6 fat levels (The fat that most people consume too much of. Remember, the omega 3 and 6 levels you consume should be near equal. Which is why it's important to add some variety to your diet. Because there are limited food sources that contain a decent levels of both or even just one)
Increases the amounts of e-coli (Which has become a concern for us humans in recent years)
This is why you should opt for the harder to find grass fed beef/bison, who eat more of their natural diet. The benefits now include:
More omega 3 fats compared to levels of omega 6 fats
An increase in vitamin E
A higher level of the healthy fat CLA (Which has become a popular when taken in supplement form in recent years)
And of course an A-rated protein food source. Remember that word 'natural'?
#4 Eggs (The yolk)
Why are we back to eggs?
Because there are a few key things I missed out about the egg yolk and that thick yellow middle part that you've been told to eat less of, even from me.
The yolk
Is where all the vitamins, minerals, and antioxidants (such as lutein) are found.
The yolk contains more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg
The yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids
the protein of whole eggs is more bio-available than egg whites alone due to a more balanced amino acid profile that the yolks help to build.
The solution
Stick to the same method of how to consume them (Which I mentioned earlier). Just buy free-range organic eggs instead of normal grocery store eggs.
Why?
Because you are also what your food eats. Which mostly consists of soy and corn. Which of course can be classed as grade A foods.
#5 Avocados
Intermittent fasting doesn't have too much to do with the Stay-Fit Buzz lifestyle diet. But one aspect of IF is the encouragement of keeping your appetite at bay, which in the long run helps you reduce the total amount of calories that you consume. You can do that by eating tasty, yet nutrient and healthy fat stacked foods. Avocados is one of them (Which is a much better trade off than eating F-rated junk food for your left over calories).
Avocado stats
High in fiber
High in minerals, vitamins and anti-oxidants
Hi in healthy fats
Make it a habit of snacking on an avocado every other day. And then test the results yourself (The mirror and the scale).
#6 Coconut (Milk, oil and flour)
This made it's way to budget foods for abs because it's, well... a budget food for abs. But that's just a bonus. The main reason it made it's way here was because of all the benefits this food source offers. Now, you know you have to eat 'good' fat to lose fat, right. Well these coconut food sources contain a mega-healthy fat known as 'medium chain triglycerides' which is home to a nutrient called lauric acid, which is great for your immune system (Something most common foods don't contain).
As for the coconut flour (used for baking), just make sure you mix it with other flours, as it will kill the moisture very quickly. The benefits further include:
Higher in fiber (Literally all fiber and no carbs)
High in protein
Gluten free
Be sure to stop over on stayfiybuzz.com where you can track and upload your diet progress and more.
Other Stayfitbuzz.com ebooks include...
Our FREE 5 Part Video Series
Stay-Fit Buzz Bodyweight Exercise and Diet Plan
Shaun and Team Fit Buzz