Click http://www.drmarkhoward.net to transform your life and http://www.work-out-routines.com for fat burning exercises. There are three main areas of your life for permanent effective fat loss; Health, Diet and Exercise - The Fat Meltdown Trilogy. This presentation offers a brief overview of diet issues that affect fat loss and what you can do about them. If you like my presentation please view my other ones on Health and Diet, click the like button and tweet them. Thank you!

1. Fat Meltdown Trilogy : 2. Diet
by
Dr. Mark Howard
Personal Trainer Costa Blanca
work-out-routines.com

2. Fat Meltdown : Introduction
• I have created 4 presentations on factors that affect fat loss:
– Fat Meltdown Trilogy (Summary)
– 1. Health
– 2. Diet (this presentation)
– 3. Exercise
• The goal of these is to educate and help you to lose weight

3. Diet : A Healthy Digestive System
• The digestive system begins at the mouth with your saliva,
teeth and tongue starting the digestive process
– This is why food should be chewed until it is liquefied
• The gastrointestinal tract then follows the pharynx,
oesophagus, stomach, small intestine and large intestine
– Each part has specific functions, contains necessary
bacteria and has a lining for lubrication and filtering
– Foods and liquid are digested, absorbed and
metabolised using mechanical churning and chemical
digestion to support all the chemical/energy processes

4. Diet : A Healthy Digestive System
Mouth, teeth, tongue and salivary glands
Liver
Stomach
Pancreas
Gallbladder
Transverse colon
Ascending colon
Descending colon
Sigmoid colon
Rectum

5. Diet : Carbohydrate/Protein/Fat Balance
• A healthy diet has a balanced mix of carbs, protein and fat
– The best balance is disputed BUT any extreme diet (e.g.
no carbs, high protein, low calorie) is unhealthy
– Carbohydrates are important for fast energy/fibre BUT
eating too many is a major cause of obesity
– Glycemic Index (GI) is a measure of how quickly a
carbohydrate food raises blood glucose levels
– A long term diet high in refined carbohydrates (high GI)
will lead to regular blood glucose spikes, high insulin
demands, insulin resistance, high levels of blood
glucose (and diabetes) and an increase in body fat

6. Diet : Carbohydrate/Protein/Fat Balance
• Protein is an important source of essential and non
essential amino acids for the repair of muscles, enzymes,
antibodies and hormones but a last resort for energy
– Most people do not need long term high protein diets for
extra muscle growth (only muscle overload can do this)
– High protein diets may lead to weight loss (it is more
difficult to digest than the other food groups) but they are
not healthy (e.g. there are more toxic by-products)
– Protein is found in many types of food such as meat,
poultry, fish, oats, pumkin seeds, flaxseeds, cheddar
cheese, almonds, eggs and soybeans

7. Diet : Carbohydrate/Protein/Fat Balance
• Fat is critical to brain/nerve function, hormone production, it
cushions/insulates the body (beneath the skin, around
organs) and is the best source of sustained energy
• Saturated fats are found in dairy products, meat and
chocolate and should be minimised because they raise
blood pressure and cholesterol (e.g. a heart disease risk)
• Polyunsaturated fats such as Omega 3 and 6 are found in
vegetable oils (soy, corn, sunflower) and should be
consumed in moderation (artery inflammation possible)
• Monosaturated fats are found in olive oil, avocado,
Almonds, sesame and pumpkin seeds and are the
healthiest form of fat, containing essential fatty acids

8. Diet : Nutritional Content
• In addition to providing energy your diet needs to supply
enough vitamins and minerals for all your body functions
• The macro minerals magnesium, sodium, potassium,
calcium, chloride and phosphate are used in large quantities
as electrolytes to regulate fluids and muscle function etc.
• Trace minerals are only required in small quantities and
include copper, fluoride, iodine, iron, selenium and zinc
• Fat soluble vitamins include vitamins A, D, E and K and
these can be stored in the body’s fat and liver
• Water soluble vitamins include vitamins B1, B2, B3, B6, B9,
B12, C, they are easily lost and destroyed in cooking

9. Diet : Toxic Substances
• There are some substances that damage your health:
– High Fructose Corn Syrup and refined carbohydrates (e.g.
sweets, fizzy drinks) have high GI values, are addictive,
fattening, increase appetite and damage the brain
– Trans or Hydrogenated fats (e.g. in crisps, biscuits, fried
foods, margerine and pasteries) cause fat gain (are
difficult to eliminate) and increase cell inflammation
– The long term high level consumption of caffeine, alcohol,
nicotine and many drugs is unhealthy
– Mercury (e.g. in large marine fish, fillings), lead, arsenic,
aluminium, some plastics, pesticides, additives, additives

10. Diet : The Body Detox
• Ideally our bodies (e.g. the liver) manage and then eliminate
all the substances that do not benefit body processes
• We touch, breathe, eat and drink many substances that our
bodies are not evolved to cope with (e.g. plastic materials)
• Modern farming practices and food processing methods have
depleted the nutrition of our food supply and even poisoned it
(e.g. cattle antibiotics, hormone supplements, pesticides)
• To make matters worse there is a trend towards eating too
much fast food and unhealthy drinking habits
• As a consequence our waste disposal systems (e.g. liver) are
not healthy AND overloaded with toxic substances

11. Diet : The Body Detox
• The body has few options when toxins cannot be eliminated
fast enough but one is to create fat to store them safely
• Body detox methods vary from week long fasting and herbal
supplement methods (great results but uncomfortable) to
short term food diets (slower and subtle benefits)
• In all cases the aims are to assist the body to eliminate
toxins (e.g. a clay based drink) and enable it to heal itself
(e.g. fasting redirects energy from digestion to healing)
• A toxic body can lead to many physical and emotional
symptoms e.g. unclear thinking, weight gain, allergies,
candida, headaches

12. Diet : Summary
• Just a few of the actions that you can take include:
– Chew food slowly and thoroughly and make sure that you
have daily bowel movements
– Aim for a balanced diet of lower GI carbohydrates,
proteins and healthy fats and do not use a low calorie diet
– Minimise refined carbohydrates and sugar (especially
corn syrup) in your diet (e.g. in fizzy drinks, crisps)
– Increase protein foods e.g. seeds, oats, beans, small fish
– Massively increase your consumption of a wide variety of
organic vegetables (home grown) and eat more fruit

13. Diet : Summary
– Consume more fats from olive oil, avocados and nuts and
less from vegetable oils like sunflower and corn oil
– Reduce your exposure to caffeine, alcohol and nicotine
and if possible reduce your reliance on prescription drugs
– Drink much more water (2 to 3 litres a day) and less
alcohol, fizzy canned drinks (eliminate), coffee and tea
– Many of us can benefit from using traditional methods to
detox our bodies (not eating certain foods, fasting, herbs)
– If you have deficiencies or digestive problems take natural
supplements (e.g. probiotics) to support your diet

14. Fat Meltdown Trilogy : 2. Diet
Dr. Mark Howard
Personal Trainer Costa Blanca
Transform your fitness, wellness and life by visiting
work-out-routines.com