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I work in an office... a girl the other day asked me what she should eat in order to get in shape... so I wrote this up, and figured I'd share... please lemme know if you have any questions of comments?
Diet information
di•et1 ˈdaɪ ɪt - Show Spelled Pronunciation[dahy-it] Pronunciation Key - Show IPA Pronunciation noun, verb, -et•ed, -et•ing, adjective – A regimented manner in which food is eaten.
A diet is nothing more then a regimented way of eating. When people initially think of ‘diet’ they thing of fat loss... although this is usually the primary reason people go on a diet, this isn’t always the case. Take me for instance… I went on a diet, and am still ON a diet for lean mass gain, and maintenance. If I were to steer away from my way of eating, I would lose all the muscle mass that I’ve worked so hard to build.
The key to ‘dieting’ as I like to call it is consistency… Rome wasn’t built in a day, and neither will your body. Time, patience, and consistency is KEY here… there are NO quick fixes, nor magic pills/powders that will get the job done, but I guarantee that if you follow this basic, non complicated advice… You will not only reap the benefits of a better and leaner physique, but will also feel MUCH better mentally, and spiritually.
To start… we have to understand a little about how the body works, and how it processes food etc… Food comes in the form of Proteins, Carbohydrates, and Fats. Proteins are used to repair and maintain muscle mass… Carbohydrates and fats are used as fuel. Fats also aid in keeping joints lubricated, as well as hair and nails from becoming brittle.
The problem with people that hold too much fat, is that they either aren’t eating the right kind of foods, or are eating them at the wrong times… more often then not, it’s a combination of both.
In order to lose body fat… you have to tap in to your readily available fuel source… FAT. At first instinct, you would think that consuming less fat would remedy the situation… not so… eating too many simple carbohydrates are what causes fat gain… NOT eating too much fat. This is a misconception that a LOT of people have. Fat gain happens when you consume TOO much fuel then you burn… you burn fuel off in the measure of Kilocalories… or just simply calories… A calorie is the amount of energy required to burn food. If you consume more calories then you burn in a day… you have a surplus… or “calories in the bank”… and you know what happens to these calories in the bank? That’s right… they’re stored as Body Fat.
You have to consume FEWER calories then you burn… There isn’t any magic, or science about it… as a matter of fact, it’s nothing more then simple mathematics… Calories in vs. Calories out. The tricky part is knowing WHICH calories to eat when, and how to make that speed up your metabolism, so that you are burning calories as efficiently as possible… which will in turn allow you too lose body fat more quickly.
The following is an example list of foods that I recommend eating, as well as a few examples of foods that I would NOT recommend eating. I feel that both lists are important, as there are MANY foods out there that you think are ‘ok’ to eat while dieting, when in fact, they’re not.
Acceptable Protein sources:
• Whey Protein isolate
• Whey Protein Concentrate
• Soy Protein
• Casein
• Lean Beef
• Fish/seafood
• Lean Poultry
• Egg whites
• Cottage Cheese
• Lean Pork
• Skim or Soy Milk
Un acceptable Protein Sources:
• Deli Meat
• Fatty meats like Duck and Ham
• Processed Meats (Hot dogs, cold cuts etc...)
• Hard Cheeses
• Whole Milk
Acceptable Carbohydrate Sources:
• Rice (Preferably Brown)
• Potatoes (Preferably Sweet)
• Beans
• Whole Oats
• Fruit (in moderation)
• Green leafy Vegetables
Un Acceptable Carbohydrate Sources:
• Bread (ok in moderation though, but only brown/multi-grain)
• Pop and Sugary Juice
• Cookies
• Cakes
• Donuts
• Any sweets (I know.. I know… )
Recommended Fat sources:
• Avocados
• Raw Nuts (cooked in moderation)
• Cold Pressed oils:
• Extra virgin olive oil
• Borage oil
• Safflower oil
• Sunflower oil
• Flaxseed oil
• Cod liver oil
• Udo's Choice 3-6-9 oil
• Peanut Butter (ok in moderation.. but have the all natural stuff)
Unacceptable fat sources:
• Butter
• Margarine (the kind that have trans fats)
• Heated Oils
• Canola Oil
This is a small list… with most things that *I* eat… but this is not too say you can or cannot eat other things… here is a sample list of my girl and Is grocery list:
PROTEINS
White fish (any kind)
Shrimp
Tuna
Salmon
Chicken breasts no skin
Lean turkey
Ham (moderation) low fat
Steak (moderation) and lean
Extra lean ground beef
egg whites
DAIRY
Non-fat or low –fat yogurt (any flavour)
Low –fat or fat-free cheese (any)
Skim milk
Non-fat cottage cheese
VEGGIES/FRUITS
Broccoli
Cauliflower
Beans
Asparagus
Radishes
Romaine/mixed greens/spinach
Cucumber
Tomatoes (moderation)
Peppers (all colours)
Onion/garlic
Squash (spaghetti or pepper)
Sweet potatoes
Bananas
All berries
Apples
Peaches
Kiwi
FATS
Walnuts
Olive oil
Peanut butter (moderation)
Omega oils 3-6-9 (udo’s choice)
GRAINS
Brown rice
Oatmeal
Whole grain bread (1 piece)
Rice cakes
Whole wheat tortillas
Low-fat granola
CONDIMENTS
Vinegars
Non-fat dressings
Mustard
Hot sauce
Spices
Salsa
BEVERAGES
Coffee
Tea
Water
Fresca (I love this stuff… and there’s no calories in it..
)
Skim milk (moderation)
TREATS
Low-fat frozen yogurt
Popcorn (moderation)
Arrowroot cookies
The above is foods that I think are relatively healthy, and don’t break the bank…
Eat 5 small meals, not 3 squares
Eating throughout the day is VERY important for a few reasons, whether your goal is to burn fat, or gain lean mass. The body burns fuel much better when it’s consistently fed. I like to think of it like this… You’re not an SUV, so why would you fill your tank to the brim every time you need to refuel? If you want to lose weight, it’s better to give your body a little fuel at a time rather than dumping in a ton at once. Why? It gives you energy and keeps your metabolism burning with a little bit of gas every few hours. Plus, you get to eat all day without feeling guilty. Eating more during the day prevents me from bingeing at night. Another good analogy is the steam train... you can HAMMER it full of coal, then go until it dies… hammer MORE coal in, then go until it dies… this is very inefficient… your engine will prosper much better by consistently throwing coal into the furnace… which makes the whole train hotter, and fired up. So that’s kind of a round about way of saying that eating more frequently sustains blood sugar levels, and prevents your body from thinking it’s ‘starving’ which slows down the metabolism. There are a LOT more complicated scientific reasons behind it… but suffice to say… eating more frequently is best.
A typical Diet comprised of 3 meals, and two snacks a day
Menu
Breakfast
Choice 1
1. 1 egg with 4 egg whites omelette
2. you can throw in some veggies ½ cup
3. 1/3 cup oatmeal
Choice 2
1. ½ cup yogurt with
2. ½ cup granola
3. 1 banana
4. 1 whole egg
Lunch
Choice 1: Salad
1. lean protein any kind (Chicken, beef, fish, canned salmon, tuna whatever)
2. 2 cups salad with 1 cup veggies
3. 1 piece of bread (Preferably brown)
Choice 2: wrap
1. lean protein any kind (Chicken, beef, fish, canned salmon, tuna whatever)
2. cheese 2 slices or 1 slice
3. veggies 1 cup
4. tortilla 1
5. lettuce/ mustard
Choice 3: hot lunch
1. lean protein any kind (Chicken, beef, fish, canned salmon, tuna whatever)
2. veggies
3. small sweet potato or
4. ½ cup of rice
Dinner
Choices can be the same as lunch or also
Choice 1
1. Spaghetti squash
2. 1 cup cottage cheese
3. Spaghetti sauce ¼ cup
Choice 2
1. lean protein any kind (Chicken, beef, fish, canned salmon, tuna whatever)
2. veggies 1 1/2cups
3. salsa
4. ½ cup rice
Snacks: 3/day
Choice 1
1. Some Nuts… any kind… almonds are good
2. banana or some other fruit
Choice 2
1. ½ cup cottage cheese
2. ½ cup yogurt
3. ¼ cup walnuts
4. ¼ berries
Choice 3: Pick one cheat
(One night only)
1. 1 cup frozen yogurt
2. 2 rice cakes with peanut butter
3. 3 cups popcorn
Drink as much coffee/tea as you like, but TRY and drink at LEAST 1 gallon of water (4 litres… or 16 cups) a day… the more the better…
This is pretty typical, and can be varied etc… Substitute a protein for another one… carbs the same etc… just try not eating bread past 2:00pm… same with sugar, juice etc… water - water – water!!
That about does it…
Comments??
Diet information
di•et1 ˈdaɪ ɪt - Show Spelled Pronunciation[dahy-it] Pronunciation Key - Show IPA Pronunciation noun, verb, -et•ed, -et•ing, adjective – A regimented manner in which food is eaten.
A diet is nothing more then a regimented way of eating. When people initially think of ‘diet’ they thing of fat loss... although this is usually the primary reason people go on a diet, this isn’t always the case. Take me for instance… I went on a diet, and am still ON a diet for lean mass gain, and maintenance. If I were to steer away from my way of eating, I would lose all the muscle mass that I’ve worked so hard to build.
The key to ‘dieting’ as I like to call it is consistency… Rome wasn’t built in a day, and neither will your body. Time, patience, and consistency is KEY here… there are NO quick fixes, nor magic pills/powders that will get the job done, but I guarantee that if you follow this basic, non complicated advice… You will not only reap the benefits of a better and leaner physique, but will also feel MUCH better mentally, and spiritually.
To start… we have to understand a little about how the body works, and how it processes food etc… Food comes in the form of Proteins, Carbohydrates, and Fats. Proteins are used to repair and maintain muscle mass… Carbohydrates and fats are used as fuel. Fats also aid in keeping joints lubricated, as well as hair and nails from becoming brittle.
The problem with people that hold too much fat, is that they either aren’t eating the right kind of foods, or are eating them at the wrong times… more often then not, it’s a combination of both.
In order to lose body fat… you have to tap in to your readily available fuel source… FAT. At first instinct, you would think that consuming less fat would remedy the situation… not so… eating too many simple carbohydrates are what causes fat gain… NOT eating too much fat. This is a misconception that a LOT of people have. Fat gain happens when you consume TOO much fuel then you burn… you burn fuel off in the measure of Kilocalories… or just simply calories… A calorie is the amount of energy required to burn food. If you consume more calories then you burn in a day… you have a surplus… or “calories in the bank”… and you know what happens to these calories in the bank? That’s right… they’re stored as Body Fat.
You have to consume FEWER calories then you burn… There isn’t any magic, or science about it… as a matter of fact, it’s nothing more then simple mathematics… Calories in vs. Calories out. The tricky part is knowing WHICH calories to eat when, and how to make that speed up your metabolism, so that you are burning calories as efficiently as possible… which will in turn allow you too lose body fat more quickly.
The following is an example list of foods that I recommend eating, as well as a few examples of foods that I would NOT recommend eating. I feel that both lists are important, as there are MANY foods out there that you think are ‘ok’ to eat while dieting, when in fact, they’re not.
Acceptable Protein sources:
• Whey Protein isolate
• Whey Protein Concentrate
• Soy Protein
• Casein
• Lean Beef
• Fish/seafood
• Lean Poultry
• Egg whites
• Cottage Cheese
• Lean Pork
• Skim or Soy Milk
Un acceptable Protein Sources:
• Deli Meat
• Fatty meats like Duck and Ham
• Processed Meats (Hot dogs, cold cuts etc...)
• Hard Cheeses
• Whole Milk
Acceptable Carbohydrate Sources:
• Rice (Preferably Brown)
• Potatoes (Preferably Sweet)
• Beans
• Whole Oats
• Fruit (in moderation)
• Green leafy Vegetables
Un Acceptable Carbohydrate Sources:
• Bread (ok in moderation though, but only brown/multi-grain)
• Pop and Sugary Juice
• Cookies
• Cakes
• Donuts
• Any sweets (I know.. I know… )
Recommended Fat sources:
• Avocados
• Raw Nuts (cooked in moderation)
• Cold Pressed oils:
• Extra virgin olive oil
• Borage oil
• Safflower oil
• Sunflower oil
• Flaxseed oil
• Cod liver oil
• Udo's Choice 3-6-9 oil
• Peanut Butter (ok in moderation.. but have the all natural stuff)
Unacceptable fat sources:
• Butter
• Margarine (the kind that have trans fats)
• Heated Oils
• Canola Oil
This is a small list… with most things that *I* eat… but this is not too say you can or cannot eat other things… here is a sample list of my girl and Is grocery list:
PROTEINS
White fish (any kind)
Shrimp
Tuna
Salmon
Chicken breasts no skin
Lean turkey
Ham (moderation) low fat
Steak (moderation) and lean
Extra lean ground beef
egg whites
DAIRY
Non-fat or low –fat yogurt (any flavour)
Low –fat or fat-free cheese (any)
Skim milk
Non-fat cottage cheese
VEGGIES/FRUITS
Broccoli
Cauliflower
Beans
Asparagus
Radishes
Romaine/mixed greens/spinach
Cucumber
Tomatoes (moderation)
Peppers (all colours)
Onion/garlic
Squash (spaghetti or pepper)
Sweet potatoes
Bananas
All berries
Apples
Peaches
Kiwi
FATS
Walnuts
Olive oil
Peanut butter (moderation)
Omega oils 3-6-9 (udo’s choice)
GRAINS
Brown rice
Oatmeal
Whole grain bread (1 piece)
Rice cakes
Whole wheat tortillas
Low-fat granola
CONDIMENTS
Vinegars
Non-fat dressings
Mustard
Hot sauce
Spices
Salsa
BEVERAGES
Coffee
Tea
Water
Fresca (I love this stuff… and there’s no calories in it..
)Skim milk (moderation)
TREATS
Low-fat frozen yogurt
Popcorn (moderation)
Arrowroot cookies
The above is foods that I think are relatively healthy, and don’t break the bank…
Eat 5 small meals, not 3 squares
Eating throughout the day is VERY important for a few reasons, whether your goal is to burn fat, or gain lean mass. The body burns fuel much better when it’s consistently fed. I like to think of it like this… You’re not an SUV, so why would you fill your tank to the brim every time you need to refuel? If you want to lose weight, it’s better to give your body a little fuel at a time rather than dumping in a ton at once. Why? It gives you energy and keeps your metabolism burning with a little bit of gas every few hours. Plus, you get to eat all day without feeling guilty. Eating more during the day prevents me from bingeing at night. Another good analogy is the steam train... you can HAMMER it full of coal, then go until it dies… hammer MORE coal in, then go until it dies… this is very inefficient… your engine will prosper much better by consistently throwing coal into the furnace… which makes the whole train hotter, and fired up. So that’s kind of a round about way of saying that eating more frequently sustains blood sugar levels, and prevents your body from thinking it’s ‘starving’ which slows down the metabolism. There are a LOT more complicated scientific reasons behind it… but suffice to say… eating more frequently is best.
A typical Diet comprised of 3 meals, and two snacks a day
Menu
Breakfast
Choice 1
1. 1 egg with 4 egg whites omelette
2. you can throw in some veggies ½ cup
3. 1/3 cup oatmeal
Choice 2
1. ½ cup yogurt with
2. ½ cup granola
3. 1 banana
4. 1 whole egg
Lunch
Choice 1: Salad
1. lean protein any kind (Chicken, beef, fish, canned salmon, tuna whatever)
2. 2 cups salad with 1 cup veggies
3. 1 piece of bread (Preferably brown)
Choice 2: wrap
1. lean protein any kind (Chicken, beef, fish, canned salmon, tuna whatever)
2. cheese 2 slices or 1 slice
3. veggies 1 cup
4. tortilla 1
5. lettuce/ mustard
Choice 3: hot lunch
1. lean protein any kind (Chicken, beef, fish, canned salmon, tuna whatever)
2. veggies
3. small sweet potato or
4. ½ cup of rice
Dinner
Choices can be the same as lunch or also
Choice 1
1. Spaghetti squash
2. 1 cup cottage cheese
3. Spaghetti sauce ¼ cup
Choice 2
1. lean protein any kind (Chicken, beef, fish, canned salmon, tuna whatever)
2. veggies 1 1/2cups
3. salsa
4. ½ cup rice
Snacks: 3/day
Choice 1
1. Some Nuts… any kind… almonds are good
2. banana or some other fruit
Choice 2
1. ½ cup cottage cheese
2. ½ cup yogurt
3. ¼ cup walnuts
4. ¼ berries
Choice 3: Pick one cheat
(One night only)
1. 1 cup frozen yogurt
2. 2 rice cakes with peanut butter
3. 3 cups popcorn
Drink as much coffee/tea as you like, but TRY and drink at LEAST 1 gallon of water (4 litres… or 16 cups) a day… the more the better…
This is pretty typical, and can be varied etc… Substitute a protein for another one… carbs the same etc… just try not eating bread past 2:00pm… same with sugar, juice etc… water - water – water!!
That about does it…
Comments??
