Fitness Tips

21 Fat Loss Nutrition Tips Part 2

21 Fat Loss Nutrition Tips Part 2

By Eric Serrano MD and Scott H. Mendelson

7. Do not use bars of any kind as meal replacements when trying to maximize fat loss.

Bars have come a long way when it comes to taste, but they are nothing more than high protein candy bars. They are a great tool for gaining weight or every once in a while when you are in a pinch. Otherwise do not use them, be aware that this “net impact carbs” and other labeling tricks are a scam. Companies have replaced sugar with other sweeteners which do not count as carbs on the label. As a result you end up with a bar “low in carbs” but sky high in sweeteners that will cause more havoc with insulin levels than real sugar. I have yet to find a bar high enough in fiber and low in sweeteners to allow people to lose body fat when eaten regularly.*




I understand people are very busy in the mornings, but a real food meal for breakfast is superior to a protein shake as it relates to fat burning. The body has been starving overnight and must have real food which provides a basis of nutrients and fiber. Without fiber your blood sugar will go haywire. Furthermore do not rely on dairy based shakes for every meal. We are amazed to see meal plans that include eating one food meal and 5 shakes per day.*

People wonder why they cannot lose body fat; their blood sugar levels are out of control! Consume two to three solid food meals per day. Mixed nuts are a great protein shake alternative as they are high in good fats, proteins and have adequate fiber content. Aim to get raw or organic nuts which will have the most nutrients available, peanuts are not a good choice in comparison to mixed nuts.*

9. Prevent food allergies and irritations

Food allergy testing is one of the greatest advancements in Dr. Serrano’s practice over the last 10 years.  Proper testing identifies specific foods that cause allergies which can produce the following symptoms: stomach upset, excessive body fat, poor energy, difficulty losing body fat, rashes trouble concentrating and many more. Most people consider a food allergy lactose intolerance or an immediate allergic reaction to peanuts. Allergies can be develop from constantly consuming the same foods.*

Lay off the dairy protein shakes for a while to prevent irritations.

Lay off the dairy protein shakes for a while to prevent irritations.

Developing food sensitivities to dairy based protein shakes is very common since they are highly concentrated with common allergens. A great alternative to Dairy based shakes is the DigestA+Lean Protein which delivers great improvements in body composition with easy digestion.*

Some people have eaten enough chicken to grow feathers! Right after consumption of certain protein sources patients can feel sick and could not figure out why. Well here is your answer, rotate your foods or you will pay a price. Take items that you have consumed for months on end out of the diet for at least 4 weeks and you will see a huge difference.  The most common culprits are eggs, milk, dairy proteins including whey/casein and peanut butter.*

Experiment with a wide variety of protein sources, Dr. Serrano likes steak for breakfast when rotating off of eggs. Try something new for once, fish, seafood, buffalo, pork, lamb etc. There is more to life than turkey, chicken and eggs. Make sure that protein sources are Organic/grass fed to ensure the highest possible quality.*

Amino Loading with 100% MR and Muscle Synthesis

Amino Loading with 100% MR and Muscle Synthesis Powder for Fat Loss, Recovery and Improved Performance.*













You must rotate your dairy protein shakes by switching from brand to brand every two weeks. There are elements within the manufacturing process that create allergic reactions which are similar to the symptoms listed earlier in this article. A great alternative to protein shakes between meals is the combination of 100% MR and Muscle Synthesis as this powerful stack provides excellent building blocks and recovery materials for new muscle without any ingredients that can cause allergies. Furthermore Muscle Synthesis powder will absorb efficiently and muscles will utilize an unbelievable amount of amino acids which are 100% anabolic on arrival.*

100% MR and Muscle Synthesis send fat burning signals

Amino loading with 100% MR and Muscle Synthesis force the body to use more stored fat as fuel which is one of the primary mechanisms of the KISS fat loss nutrition plan which has been extremely successful for our clients over the last several years.*

Our clients are able to take a very aggressive approach to fat loss without sacrificing muscle. We use Amino Loading with 100% MR and Muscle Synthesis around training and between meals to increase rates of fat burning, protect lean muscle, optimize recovery, improve energy and destroy cravings for bad food choices.*

Taken between meals the 100% MR and Muscle Synthesis make the brain believe a massive amount of food has been consumed. As a result metabolic rate increases, but there is nothing to burn except stored fat since the 100% MR and Muscle Synthesis Powder have no caloric burden. This leaves only body fat to be burned by a raging metabolism. Placing a scoop of each between meals a couple times per day will have a huge impact on energy levels, this will help to modify your mid afternoon slump while improving fat burning and recovery.

10. Do Not Under Eat or Diet Endlessly

Calories are not the only significant factor determining rates of fat loss. Starving to lose body fat is not the answer; you must fuel your human engine with quality food sources and combinations at the right time. Calories are secondary to food choices. Eat 2,000 calories of lucky charms and 2,000 calories of high quality protein, healthy fats and fibrous green vegetables. See what happens, not the same after all. *

Never diet for more than 16 weeks, by that time the body is going to hold on to every bit of fat it can and chop away at muscle. You must rotate your emphasis and use phases to restore metabolism for future fat loss efforts by overfeeding to produce quality muscle which will burn more calories 24×7.*

11. Elevate green vegetable intake 

Green vegetables help to keep you full and increase absorption rates of protein. A lack of green vegetable fiber to replace other fiber sources during a low carbohydrate is a problem for many people. Numerous vitamins and minerals are within green vegetables; the most popular include broccoli, asparagus, green beans etc. Notice we recommend green vegetables which does not include potatoes, tomatoes, corn or peas! Focus on the greens; the sicker you are the more you need! Aim for at least one serving of green vegetables with each food meal. Flavor vegetables with extra virgin olive oil as a large salad, but use less lettuce and more solid greens. Grass fed butter also adds great flavor to green vegetables.*

Lastly green vegetables do not count as carbohydrates in our estimation when it comes to low carb dieting calculations. They are mostly fiber and water and will not put you over carb allowances. If you must consume shakes as meal replacements add extra fiber to slow the rate of digestion.*

12. Consume The “Right” Fats!

Dietary fat is not the enemy; low fat diets do not work and can lead to many health problems. I have found a correlation between very low cholesterol levels and depression. Good dietary fats are a key component to good health. The best choices are extra virgin olive oil, avocados, mixed nuts, fats from organic meats, and the like. The most important supplemental fat source is omega 3 fatty acids which you have all heard of lately due to the recent research. You must get a filtrated fish oil which is toxin free; The raw materials within the Alpha Omega M3 are molecularly distilled for toxin elimination. A un filtrated oil can lead to metal toxicity and other health problems. the presence of toxins within many fish oil products also cause fish burps and digestive problems since the ingredients become rancid.*

Dr. Serrano designed The Alpha Omega M3 specifically to optimize blood sugar and insulin levels following meals to give you the best chance to use food as fuel instead of being stored as fat. Obviously the food choices you make will play a large role in the success equation.*

Eating grass fed beef is your best choice as a red meat source, in many situations properly raised grass fed beef will have a higher omega 3 content than some fish! Verify the cattle are raised without the use of antibiotics or hormones.*

13. Do Not Abuse Alcohol

I am not sure how drinking became so popular amongst people wanting to reduce body fat. Let’s break it to you, drinking is probably one of the worse things you can do, it will set you back for weeks depending how much you consume. Dr. Serrano has dozens of patients paying the price now for drinking done years ago. As certain fat deposit sites were developed directly from alcohol side affects and take three times as long to burn off. One of those nice sugar laden tropical drinks is the obesity market’s best friend. No better way to pack on the pounds.*

Beyond the empty calorie content, Alcohol intake also negatively impacts the hormonal environment for weeks in some cases. In addition to what has been obvious from a metabolic standpoint. Drinking binges lead to junk food binges. A fat storing environment is cultivated when drinking alcohol, and drunkenness leads to bad food choices.*

Do not expect to be mentally sharp or perform well during workouts if you have consumed alcohol in recent days. No better way to zap the nervous system and lower testosterone levels.*