by Ben Greenfield Fitness (3 Dec 2013)
1) Consuming in the evening too much Starch, Sugar and Carbohydrate (except if you do intense workout in the early-evening before dinner)
2) Gut-flora/ bacteria imbalance - consume kefir, probiotics, yogurt, fermented foods etc to create good gut flora.
3) Pre-workout fuel - over fueled. Eating before light/ short workout followed by post-workout fueling. Water, amino acids, electrolytes are ok. No need to eat post workout as normal eating thru appetite over 8hours will replenish glycogen and electrolytes. Exception if you are doing more than one workout for the day. Consume more amino acids and electrolytes during and after long workouts to maintain weight and prevent muscle cannibalization.
4) Nutrient Density. Fuels lacking in nutrients will make you eat more and more calories. Check out whfoods.com
5) Consuming too much calories - even though on diet of healthy foods.
Other notes:
- 4 weeks of caloric restriction to induce starvation mode and weaken the immune system
- Fat burning occurs when best when sleeping.
