Fat Loss Nutrition Part 4: Nutrent Timing

Part 1 of my fat loss nutrition series discussed the most critical factor in successful fat loss: overall caloric intake. Part 2 and 3 discussed food selection and maximizing the thermic effect of feeding (TEF). The final installment, part 4, will discuss nutrient timing.

Nutrient timing, in simple terms, is basically "when to eat what" macronutrients (carbs, protein and fat) throughout the day and in relationship to when you are performing your workouts. This subject is rather complex, and I won't bore you with the nitty gritty details. Here is a condensed/"bottom line" set of simple guidelines:

1. Carbohydrates (with the exception of vegetables, beans, and brown rice): limit these to the morning (breakfast) and during and after your workout (up to 90 minutes after your workout). Basically, try to ingest oatmeal or nutritious cereal/granola (such as Flax Plus) at breakfast. Simple carbs coming from fruit, fruit juices, gatorade (ideally mixed with lean protein sources) are best left during your workout (sipping a mix of gartorade and vanilla protein powder) and after your workout (up to 90 minutes).

2. Other than the above, the rest of your daily nutrition should be made up of:

• Lean Protein Sources (see the "choose often" selections under protein in part 2 of this series)
• Healthy Fats (see "choose often" selections under fats in part 2 of this series)
• Non-Starchy Vegetables (little or no potatoes, corn, carrots, etc...stick with "choose often" selections like green vegetables) and other low glycemic carbohydrates (beans and brown rice)

Basically, you can't go wrong with ingesting the bulk of your calories from lean protein, healthy fats high in Omega 3 & 6, and non-starchy vegetables. Carbohydrates other than veggies are best ingested in the morning, during your workout, and post workout. If you are going to eat non-vegetable sources of carbohydrate in the evening, try to limit them to foodstuffs such as brown rice and beans. Eating in this manner will help control the hormone insulin and will prevent large and sudden increases in blood sugar.

One more thing in regards to nutrient timing: ideally, try to eat smaller and more frequent meals/snacks throughout the day. However, remember, it is the overall volume of calories which is of primary importance. I don't feel you HAVE to eat smaller meals more frequently, but, if it is possible, I'd recommend it. So, if your fat loss caloric requirement is, for example, 1600 calories, eating five 300-350 calorie meals throughout the day is preferred over eating three 500-550 calorie meals. You are going to be a lot less "stuffed", you will be able to control your blood sugar and insulin better, and you are going to optimize the thermic effect of feeding. Furthermore, you are not going to feel deprived because you get to eat all day long.

One last reminder (and I've said it over and over again): part 1 of this series on establishing your caloric requirements is, without question, the most important in regards to losing body fat. I set up this series in order of importance. Don't worry about trying to "nail down" part 2 of this series (food selection) until you are consistently in the habit of eating an appropriate number of calories. Then, don't worry about maximizing TEF or nutrient timing until you are consistently eating an appropriate number of calories AND making better overall food selections (part 2). Think of the fat loss nutrition installments as "building blocks"...don't move to the next step before you've demonstrated confidence and aptitude in the previous step. When you look at fat loss nutrition in parts or steps, the whole thing is a lot less overwhelming.