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Book-2: Guide to Total Wellness -1.0

“A gram of prevention is worth a ‘lulogram’ of cure, and a few minutes of education are worth many kilograms of extra fat loss” – Timothy Ferriss.

Mistake No#1 – Timing

Not eating within ONE HOUR of waking, preferably within 30 MINUTES. This is a BIG Mistake if your aim is to lose weight, in addition to attaining to better health. This has an effect on your Resting or Basal Metabolic Rate

Even if you do not have an appetite in the morning, eat a small protein rich meal (30gms) say 2 to 3 hard boiled eggs sprinkled with sea or rock salt. A ready to drink cold protein shake with ice and water with about 30 gms protein is a good substitute. (Check the other ingredients). Eat more if you need to an hour or two later and in such a case avoid the tiffin. You may also prepare the breakfast meal the night before and microwave it and eat in the morning.

If you skip breakfast or forget to eat within one hour of waking, — you will FAIL.

Mistake No#2 – Not eating enough protein. You should eat 0.8 to 2.2 gms of protein per kg of body weight depending on your age and activity level. (See – ‘Food – Fat – Energy Cycle’).

Total daily protein intake is more important than per meal protein, but it may be more convenient to include it in all meals. Ideally get at least 30 gms of protein per meal.

Your body can process only so much protein in a single sitting. A University of Texas study found that eating 90 gm of protein at one meal provides the same benefit as eating only 30 gms. Each time you eat at least 30 gms of protein, you trigger a burst of protein synthesis that lasts about 3 hours. So eating protein at all three meals and snacking on proteins such as cheese will help you eat less overall. A protein rich breakfast will result in consuming 200 calories fewer each day.

It is important to remember that food weight does not equal protein weight. A lean, near fat-free, chicken piece would actually contain less than one third its weight as protein. Most of the rest of the weight is only water.

This is absolutely critical at breakfast. Eating at least 40 percent of your breakfast calories as protein will decrease carb impulses and promote a negative fat balance. Even a 20 percent protein breakfast – more than most people otherwise consume – doesn’t cut it.

The first few days you may feel as if you’re force-feeding yourself, and then it will all change and you’ll feel incredible. Get at least 30 gms for breakfast and atleast 20 gms per other meals, no matter what.

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