Hi. Okay. It depends what you're doing now I guess but you probably have a lot to work with. The first point I want to make, is that the standard American diet is the worst thing you can do. Breakfast, lunch, and dinner. Awful. The second point is that you need more than just diet. Your body has this wonderful tendency of an almost forceful regression to your genetic mean. This means that you have a set point genetically that your body will normally stay. A certain weight your body likes the most. If you're above or below that, it's really easy to regress back towards that mean. But if you're trying to move away from the average-you-number, it can get tricky. If all you do is begin restricting your calories, your body automatically adjusts your catabolism (metabolism associated with weight loss) to maintain the same body weight in order to preserve itself. There's several ways around this, but it's easiest to just exercise a little bit. That pretty much fully takes care of the metabolism portion of it. So do yourself a favor and read efitnessonline.com
as well. Otherwise your diet efforts will be physiologically countered and you'll just feel tired and weak at the same body weight. That's not to say that exercise is more important than diet, because it's not. Diet is the most important factor, but it's not going work nearly as well by itself.
Another mistake everyone seems to make is in the use of supplements. "I wasn't getting fast enough results with my diet, so I got Hydroxycut." Wow you're a moron. Please don't do that. Realize that you're just dieting and exercising wrong. Hydroxycut doesn't make you diet and exercise correctly. It just hammers the sino-atrial node of your heart and makes it beat really fast. Because your heart's a muscle and it's flexing tons more, you have to use more calories to support that. Is that really how you want to lose weight? By fucking up your heart? For your sake, I hope not. I sincerely hope you're not that much of a moron.
These are the same people who mess up and start over their no-net-carbs diets every nine days. If this is you, please just calm down and read. You'll die healthier and less quickly if you do.
The problem is that most people tend to think their diet is fine already. But if youíre not losing body fat at the rate you think you should, consider this: your diet isn't anywhere near as good as you think it is. Thereís a lot of things to consider. Meal timing, carbohydrate intake and timing of ingestion, water, protein, etc. Thereís always a reason if your results arenít there. Donít just assume your diet's fine and bitch about it while using supplements.
Okay, now that we have the criticism out of the way, lets talk diet. First thing you have to know: when you eat is slightly more important than what you eat. And if youíre not eating a minimum of 6 times per day, you wonít be getting much leaner. Plus, if you let hunger control when you eat, your results arenít on the way either. That's not to say that cutting body fat is brutal- I'm just emphasizing timing and self control.
You look at the diets that have become the common grounds for losing body fat. In the Subway diet you eat a few Subway sandwiches per day. You eat tons of bread. Tons. And then that's it. It's comparable to the Slim Fast diet, which also promotes fat storage, the breakdown of muscle tissue, and a slightly faster aging process. These are probably not the outcomes that the dieter had in mind, but whatever.
Essentially it works like this- you have a metabolic kinship with famine. Famine probably isn't going to strike your diet any time in the near future- but it did for millions of other people who died before you were born- so if you can step outside of your solipsistic little world, you can realize that the human body has functions that serve purposes beyond your goal of losing body fat.
The famine kinship works like this: if you go 4 hours or so without eating anything any time you're awake, your metabolism enters famine storage mode as a survival mechanism. It seems fairly logical too- if the food around you is abundant, why is it not being eaten? Your metabolism isn't going to routinely hop out of your insides and take a peak at the food-availability status: "all right... just making sure- tricky bastard." If you don't feed your body, it doesn't know there's food available. That's how it works. That's the kinship. So when you have these huge gaps between meals, your body thinks there's a famine coming. I would too. Granted I don't think that because I eat nonstop. So should you. But you don't. That's the problem. So your body routinely offsets your catabolism- i.e. branch of metabolism associated with fat utilization. So you get fat while you're hungry. Please tell me that's not your goal in dieting.
So what do you do to remedy this? It should be pretty self-explanatory: eat more frequently. Every three hours should be the absolute largest space between meals. Preferably every hour and a half to two hours. But if that seems impossible due to work or other commitments- it's not impossible, but if it seems that way, every three hours at the latest. If you can't do that, just don't even try at all to get leaner because you can't. The only delays to your meal times should be sleep and workouts. Sleep delays eating for a good chunk of hours, putting more importance on the first meal of the day- and workouts can delay meal timing a little, putting more importance on the post workout meal. All meals are somewhat important though.
This doesn't mean you have to count calories. If you provide your body with the right foods every two hours, you will lose body fat whether you know the caloric totals or not. It just comes down to a) eating the right foods, and b) having your body realize that there is an abundant supply of food, and therefore, no reason to store it inside itself. If your body's predicting another little load of food will be coming in shortly, there's no reason to haul around the last load. Your body is pretty level-headed when it comes to efficiency. But it won't be if you're a moron with your diet. For the most part, your diet is just consistency and timing. And if you're solid on those two components, you'll be one of the people that other people are angry at for having "fast metabolism." It'll get to the point where you burn more calories showering than they do jogging. I promise you won't be dissatisfied with that.
Okay, since you've probably been skimming through this looking for what
to eat and I've been talking about when
, this is where you should pick back up. What you eat is real important as well. It just won't work too well if you change what you eat without consistently practicing better meal timing. Either way, here's the run- down on what you'll be eating...
Proteinís great. Fat is consistent. Carbs are tricky. Not bad, just tricky. This doesnít mean eliminate them. Atkins is severely flawed. Carbs trigger insulin release. Now insulin does
hinder your ability to burn body fat. But that's not all insulin does. And if you want your muscle tissue to remain functional, insulin becomes a positive thing. It pulls the glucose from the blood stream into the working tissues. Let's just say that it's needed, and eliminating it won't help you. That's why I say carbs are tricky. And again, this brings us back to timing- in a more detailed way though.
You're going to be eating at least six meals spread out through the day. All of them should have a decent amount of protein. You need the protein to support your working tissues and prevent any muscle atrophy. Plus, storing excess protein as fat isn't as convenient for your body, or likely to happen as it would be with carbs and fat due to the fact that it has a little nitrogen portion on it that has to be de-aminated before the protein can be converted. So protein is the base of your diet. Eat somewhere between .75 and 1.25 times your body weight in grams of protein every day. So if you weigh 200lb, eat between 150g and 250g per day. If you're a female or someone not too concerned with the muscle aspect of it, go with the .75 side of things. If you're someone wanting to maintain all their muscle mass, go with the 1.25 end of the spectrum. How ever much you choose to be your daily total, split that up evenly in the meals. Your small intestine can only uptake so much at once. You'll hear people say "40 grams every two hours" and that's not right at all. At least these people have the idea though. There is a limited amount you can absorb through the small intestine in one period of ingestion. So space it out evenly over the six or more meals.
As far as fat intake goes, keep it low and don't eat a single gram of hydrogenated oils. Look at the ingredients when you're buying your food. If it says partially hydrogenated oil in the list of ingredients, you're not going to buy it. It can't make you fat so long as it's sitting on the shelf. Be thankful of that and buy something else. As far as a number goes, eat in the range of .25 times your body weight in grams of fat per day. So if you weigh 200lb, that's 50g per day. Again, space that out through your meals- if this 200lb person is you, and you're eating 6 meals per day, you're taking in around 8g of fat per meal.
For carbohydrates, the timing and type matter almost equally. Both of these factors contribute to the control of insulin release- and you know that while insulin is in your system, your body's ability to burn fat is hindered. So as far as type goes, carbs with a lower glycemic index are much better. Don't worry too much about this because I'm giving you a list of low glycemic carbs to choose from in a minute. But low glycemic carbs are basically not the base of the food pyramid and that's about it. The breads, cereals, crackers, etc. All that stuff plus foods like candy and real sugary yogurt and everything you already know is crappy composes the group of high glycemic carbohydrates. This is the food you don't want. Low glycemic carbs are basically fruit except for bananas and raisins, and vegetables besides corn. The glycemic index simply means how fast your body uses the food. Ten bananas will be used up faster than one piece of celery. And the the faster it's used, the more insulin is released. And that's not good for you.
As for daily carbohydrate numbers, I'm only going to give you a few guideline-ish rules, because that's all you need. So here:
1) High glycemic carbs can only be eaten in the meal immediately following workouts. Some sets of crunches on your carpet doesn't count. A real workout. 30g post-cardio, 60g post weights, 60g post cardio and
weights. That means you get to eat more total during the day if you split your cardio and weights up. If you don't workout at all during a day, however, you can have 30g maximum of high glycemic carbs for breakfast- and then that's it for the day.
2) Regarding breakfast: if you're not going to do cardio in the morning, be swallowing breakfast's bites within 30 minutes of the time you wake up. No laying in bed for an hour being a worthless trash orb. I don't know what that means either, but it sounded good I think. Either way, eat asap in the morning if you're going to be a slapcock and not do cardio.
3) Amount of low-glycemic carbs you can eat during your other meals: I don't care. But do this: eat at about the same volume of veggies as you're eating of fruit, oatmeal, etc. This way we don't have to come up with some target number- you can just eat according to your appetite, and the numbers will end up perfect on their own. So basically, if you eat an apple, you have to also eat a cucumber that's wet. Not really, but you have to have a few sticks of celery, or some broccoli or something. You have to have some veggie source that's at least moderately comparable volume-wise. This rule is important by the way. It takes your body a certain amount of calories to digest veggies. This is generally more than the veggies actually contain. So you're at a caloric loss simply by eating them. Plus other reasons: Either way, if you don't follow this "guideline" you're doing bad with your diet.
And that's it for the guidelines. I'm aware that you're going to get sick of fruit and vegetables. That's fine. I expect it... happily I might add. All it means is that you'll eat less of them during your meals. Or maybe you won't be in the mood for any at all, so you'll skip the carbs that meal. Keeping all other factors consistent, when this happens it'll just speed up the rate at which your fat is being removed from your pieces of you. Don't skip them on purpose though- just if you don't feel like eating them. Otherwise hack away at them until you're comfortably well-fed.
Okay, here's your food lists:
Protein powders. Make sure it's whey. Concentrate, isolate, none of that matters. Just get whey powder that doesn't have a bunch of sugar in it. 22g of protein / 4g carbohydrates per serving, Something along those lines. 80-ish percent utilization.
Most protein bars are ridiculous, but feel free to try any with less than 10g carbs and less than 5g fat. Read the labels.
Egg whites (1 large egg white has 4g protein, yolk has 2g of protein, but all the fat) 88-ish percent utilization.
Fish- (salmon, tuna, shrimp, scallops, snapper, etc.-all seafood) 78-ish percent utilization.
Non-fat, low sugar dairy- (nonfat cheeses- ricotta, cottage, string, sliced, blocks, etc- very low sugar yogurts) 76-ish percent utilization.
Extra lean meats (turkey, ham, chicken, pork, beef, deer, etc.) 68-ish percent utilization.
Soy products- (meatless meats, tofu, etc) 48-ish percent utilization.
Your veggie list-don't eat what's not listed
*Beets are disgusting but okay
Fruit / other carb listdon't eat what's not listed
*Oatmeal (not instant or flavored)
That's it for your food lists. Anything else you eat has to be in the post-workout meals or breakfast on a non-workout day. So begin, become lean, and drink tons of water along the way. Do it. Tons of water. And if you do this diet as it's written you'll never have to count all your calories. But if you're a slacker with this diet, that may be a necessity, which would just be a punishing and crushing blow. So do it right.
The diet doesn't seem to really work that well for me.
The diet is perfect. It would have worked perfect had you done it. You didn't actually do it did you?
Who's fault is it then that it didn't work for you?
It's just kinda confusing. Sometimes it's hard to follow.
Last one from me:
Okay. That's fine, but you will never lose fat. I say this entirely based on what you just said. Losing fat is difficult for your body to do. This is a fact. There's no safe way to make it not hard. So if a diet is confusing, and therefore hard, and you don't do it for that reason- you will never be capable of doing "hard." Because losing body fat falls into the category of "hard", it will never happen for you. Does that make sense? Okay, smiles!