Holiday Cheat Sheet (Part 2)

Apply these fat-burning tricks before you head off to sunnier climes and you’ll find you’re travelling with less carry-on luggage.



Choose the right protein

Pick the right shake to up your calorie burn for hours to come. Opt for whey protein after a workout as it provides a bigger calorie-burning boost and hits your muscles faster than other protein sources, according to a Swiss study. For an anytime drink stick to casein as it’s digested slower, delaying hunger pangs.


Avoid low-fat snacks

You’ll take on 28% more calories if you eat low-fat snacks instead of the everyday variety, according to a study in the Journal of Marketing Research. People tend to think these ‘healthy’ versions are much lower in fat than they actually are. Low-fat foods usually contain around 11% less fat than their regular counterparts, but dieters believe they contain anywhere up to 40% less. “People don’t realise that low-fat foods are not always low-calorie,” says study author Brian Wansik. Take home message? Go full fat (in moderation) to lose weight.


Supplement daily

You’ll double your body’s ability to build muscle if you take a fi sh supplement with at least 150mg of DHA and 200mg of EPA every day, found research at Washington University. “These omega-3 fats send signals to your body telling it to start turning protein into muscle,” says study author Dr Bettina Mittendorfer.




Go low GI at breakfast

You’ll burn an extra 5% of fat during training if you start your day with a low GI breakfast, according to research in the Journal of Nutrition. Try reduced-sugar baked beans on rye toast to sweat off more of your paunch and reduce the chances of you raiding the vending machine before lunchtime.


If you liked this article, try:

Holiday Cheat Sheet (Part 1)

Feel the Berry Burn

The Muscle Building Salad



All images from Stockxchange.