Eating For Weight Loss
Zigzag your Calories Daily. If you consume approximately 70% of your target caloric requirement on one day, and 100% on the next, you will not signal starvation thus slowing your metabolism.
Eat a balanced diet. Each meal should be balanced between Carbohydrates, Protein and Fat. The “Zone” recommends 40/30/30.
Eat more frequent meals. If you eat five or six meals a day you will increase your metabolism, decrease your transit time, process food faster and more efficiently, and you will store less fat.
Drink water often. Drinking additional water will increase your metabolism, it will promote elimination, it will allow for optimum absorption of nutrients, and it will help suppress your appetite.
Eliminate sugar and high glycemic foods. When you consume excess sugar the pancreas will secrete insulin. Insulin is a storage hormone and will cause you to store fat and stop using fat as an energy source. Our current “glucose epidemic” has resulted in high blood sugar levels, high insulin levels, high blood pressure, high cholesterol levels, low antioxidant levels and significant weight gains.
Eat more early and less later. It is far better to eat more early in the day than later. Ideally, you should have a fairly large breakfast, a good sized lunch, and a small dinner with a few balanced snacks throughout the day.
You can eat less by enhancing satiety. If you consume more soluble fiber like oat bran, kidney beans or oatmeal, you will diminish your appetite. Likewise, if you eat more high-bulk foods such as cabbage, lettuce, celery, zucchini, tomatoes and melons you will tend to eat less and be less hungry.
Eating For Health
Reduce saturated animal fatty foods
Reduce salt intake
Reduce alcohol consumption
Increase Omega-3 fatty acids — salmon, tuna
Increase Soluble fiber — Oat bran, legumes, vegetables and fruits
Increase Antioxidants — Vitamins C, E, Beta-carotene
Super Foods
Garlic — Lowers cholesterol, relieves rheumatism, cleanses the blood, and protects against heart disease.
Eggs — Strengthens bones, teeth and hair. Boosts the body’s ability to produce antibodies. Helps maintain healthy blood cells.
Olive Oil — Reduces LDL. Helps lower blood pressure. Lowers total blood cholesterol. Contains antioxidants.
Oats — High in soluble fiber. Low in fat. Helps lower cholesterol. High in B Vitamins. Helps regulate blood sugar.
Broccoli — Boosts resistance to cancer, coronary heart disease and colds. Promotes bowel health.
Chili Peppers — High in antioxidants and contains Capsaicin which helps relieve nasal congestion.
Oranges — High in antioxidants. Strengthens capillary walls. Boosts the amount of iron your body absorbs from food.
Spinach — High in Vitamins C and E and also Carotenoids, which help protect against cancer and heart disease.
The closer you come to the anaerobic threshold, the more the body reduces its burning of fat and increases its burning of sugar and protein.
Comfortable steady-state cardio will reduce body fat (40-55% of training heart rate).
Weight training will maintain muscle mass, testosterone and basal metabolic rate.
Do cardio for at least 45 minutes five days a week and preferably in the morning.
Drink coffee 30-60 minutes before exercise and don’t eat or drink calories before or within three hours after cardio.
Consider taking ephedra (With Doctor’s Permission), caffeine, aspirin and chromium picolinate.