SUPERHERO NUTRITION
by Steve Zim
Overview Why Other Plans Fail Over Time
“Can I maintain this program for rest of my life?”
Steve Zim trained Chris Evans (i.e. Captain America) and
now presents his Superhero Nutrition diet as a long-term Diets should not make you suffer. Many diets lead to
diet suited even for with people with allergies, a weight loss, but then people balloon up and gain more
paleo/keto diet, or with religious restrictions. It’s about weight after they end the diet. This is because eating less
using the glycemic load (not glycemic index) and proper alters your metabolism and burns more muscle than fat,
timing between meals to carefully manage your insulin which makes your body expect fewer calories. Your body
levels. There are simple rules to follow (e.g. using your then packs on the fat when you revert to normal dieting.
fist for portion sizes), but within them you are free to eat You must learn to eat in a way that gives you enough
what you want. He shares healthy alternatives and the daily energy, yet still keeps calories from becoming fat.
proper way to time your workouts around your meals.
Why Superhero Nutrition Works
“When you dread your next meal, your program is doomed.” The key is in timing your insulin release. Food increases
insulin, and the body doesn’t burn fat when insulin is
Chapter 1. Eating For Life: high. Exercising 90 minutes after eating gives your body
A Nutrition Plan That Works. Forever. enough time to decrease its insulin levels and burn fat.
There are many reasons why diets may work in the short
Chapter 2. The Sweet Science:
run but fail in the long run:
Insulin And Its Impact
• Compliance: Long-term dieting is crucial, as early
“If you learn how to monitor, regulate and control insulin,
losses are usually muscle and water weight, not fat.
it can actually break down fat and build muscle for you.”
• Too many meals: A diet with many small meals is
taxing on digestion. It may boost metabolism and Whenever food is consumed, the pancreas creates insulin,
reduce hunger, but it will not satiate you. a hormone that carries the food’s nutrients around the
• Limited food choices: Limited options will make body. It also keeps blood-sugar levels down by moving
you unhappy with your diet and want to quit. excess amounts to the muscles and liver to be absorbed as
energy. What the muscle and liver can’t use is then stored
ow “Superhero Nutrition” Works
as fat. It’s not just sugary or carb-heavy foods which can
Superhero Nutrition is a one-size-fits-all system,
raise blood sugar – all foods except water and fiber can.
appropriate even for people with food restrictions (e.g.
While blood sugar levels are high, bodyfat cannot be
lactose intolerance) or people already on other diets. It
burned for energy, only glucose (i.e. sugar) can be used.
has two parts. The first is regular exercise, a healthy sleep
schedule, and when to eat. The second is choosing what to Type 1 diabetes means one’s pancreas cannot produce
eat. Contrary to popular belief, you can still eat the food insulin naturally, which requires injections. Type 2
you like as long as you follow The Plan: diabetes is developed from a lack of exercise and proper
diet, in which insulin becomes ineffective at controlling
1. Eat 2-3 meals daily.
one’s blood sugar levels. A third of all Americans have
2. Take 5-6 hours between meals without snacking.
Type 2 diabetes due to their poor lifestyle habits.
3. You can eat as much quality food (e.g. salad/veggies)
as you want, as they are considered “free” foods. The key is to increase your insulin sensitivity by choosing
4. Continue any diet that doesn’t contradict The Plan. both what and when to eat. The right foods with properly
5. Use the hand ratio for glycemic load (Ch.3, Rule 5)
spaced out meals release insulin that can build muscle
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