Here are the suggestions I hear myself telling clients about weight loss advice everyday.
Don’t worry about fat, carbs are the culprit. Limit carbs to 100-150 grams per day. Get your Protein intake up to 100 grams a day for women and 120 grams for men. This number varies but I can be more exact if I can perform a Body Fat Analysis on you.
I generally see better results with a low-carbohydrate plan. You still have to eat fewer calories than you burn if you want to lose weight. So the truth is, the perfect weight-loss diet is the one you can live with, whether you cut fat, carbs, or some combination.
Just don’t cut protein. Protein-rich foods make you feel fuller. Snacks between meals are advised and should include protein. The most important meal is breakfast. In my opinion, the best food for breakfast is a whey (rice protein or soy protein is my second choice) protein shake. A daily breakfast shake made with two scoops of UltraMeal whey protein powder, a little fruit (fresh or frozen berries or a banana), and water or crushed ice will help you lose fat (not muscle). You can buy UltraMeal whey protein powder at my Metagenics link. Some clients have two or three shakes a day instead of lousy fast food meals.
Animal proteins are fine. I encourage eggs. I am an ex-vegetarian and have been on both sides of the camp. Protein from animals increases thermogenesis more than vegetable proteins, so the best calorie-burning foods are lean meats. So eat some protein at each meal—build your dinner around lean chicken, beef, or pork. That way, you’re burning the most calories through digestion at the end of the day, when your metabolism is slower.
Not only is it Ok to eat lots of meat, but dairy products as well.
Restrict fructose-sweetened beverages and breads. Breads are just not going to work. A few are OK but you’ll have to email me separately for those name brands.
Restrict potato chips and french fries.
Include a lot of vege’s. Vege’s are fiber’s and when you have fiber in your stomach, food takes longer to enter the bloodstream, and your blood-sugar level stays steady. The benefits: You’ll have a more consistent energy supply and less between-meal hunger. Broccoli, cauliflower, kale, Brussel Sprouts, tomato, and salads are great examples. Eat lots of these with eat main meals and as a snack.
Use Olive oil (which contains a cancer-fighting fat called beta-sitosterol) for dressings. I love to cook with coconut oil.
You’ll need to take omega-3 polyunsaturated fats, which are found in fish, nuts, seeds, flaxseed and fish oils. (supplement with EPA-DHA 720, available at my Metagenics link).
Omega-3 fats reduce inflammation throughout your body. That not only prevents heart attacks (inflammation in the tissues surrounding blood vessels is a major cause) but also helps your muscles recover faster from workouts I’ll be teaching you. If you don’t eat fish twice a week and can’t stomach fish-oil supplements, try eggs high in omega-3s, which are found in the dairy case, next to the regular eggs. You can eat 3-4 of them a day without any negative effect on your cholesterol levels.
You must keep a food diary. The more honest you are, and the more detailed it is, the better. You can’t wing it and expect to see results.
The best plan is likely to include these elements:
• Meals and snacks are based on some lean protein source—fish, eggs, dairy, meat.
• More meals are better than fewer. Five or six meals and snacks a day is ideal.
• Low-fat and high-fat diets can both work, but one that cuts almost all fat is doomed.
• Eat— no more than 2 per day of fruits, eat lots of vegetables, and a minimal amount of whole grains, nuts and seeds. Avoid potatoes (except Yukon gold & yams), pasta, rice, popcorn, and white bread.More