Post by Tim Wescott on Mar 12, 2005 0:07:38 GMT -5
In this article, I cover what needs to be done with your diet. Don't worry; I won't take your carbs away or stick you with a liquid or celery diet.
Diet For A Lean Body This Summer!
By: Hugo Rivera
Summer is just around the corner. Along with it comes the time to get in your bathing suits and go to the beach.
But, wait a minute! Do I hear that can't do because some of the flab gained over the holidays is still on your waist?
If that is the case, forget about the infomercials that promise quick results without any effort, as there is no thing as a free lunch. The good news however, is that you do not need to send me 4 payments of $59.99 for the secrets on how to lose those pounds of fat.
In this article, I cover what needs to be done with your diet. Don't worry; I won't take your carbs away or stick you with a liquid or celery diet. If you want a summer body and have the determination necessary to do what it takes to get it, I describe the path that will lead to it.
Tips For Getting A Summer Body:
Eliminate all sorts of junk food from your diet. That alone will cause you to eliminate empty calories that are not used by the body and are turned into fat.
Reduce your intake of bad fats. Bad fats are things like butter, cooking oils, and saturated fats such as the ones found in meats. However, ensure adequate intake of good fats such as flaxseed oil. 1 tablespoon of flaxseed oil a day covers all of the essential fatty acid requirements of most people. I tend to take 1 tablespoon in the morning with my protein shake.
Reduce your intake of sugars. Foods laden with sugar cause a sharp rise in insulin levels. Insulin is a good hormone when it is not present in excess as it carries the amino acids from the protein into the muscle cell so that they can be used for growth and repair.
It also carries the carbohydrates into the liver and muscle cells for storage as glycogen (stored carbohydrates) that can be used for future occasions. However, in excess, once the body's reserves of carbohydrate storage are full, insulin turns these carbs into fat!
In addition, the excess insulin production will also take the carbs away from the blood stream too quickly creating a situation of low blood sugar. In this case you feel tired, groggy, and usually craving sweets. It is a vicious cycle that guarantees fat gain.
Increase your intake of protein. Protein foods provide the building blocks of muscle tissue. Without it, building muscle and burning fat efficiently would be impossible. Its importance is paramount.
Protein also helps increase your metabolism every time you eat it by 20%!
It also makes the carbohydrates that you eat 'timed release', so you get sustained energy throughout the day and you get a more steady release of insulin as opposed to the sharp rise you would get if you ate carbohydrate foods alone.
Good examples of protein are:
1.- eggs (I use Egg Substitute: 1-1/2 cups liquid)
2.- chicken breast (cooked, skinless and boneless: 6 oz) 3.- turkey (cooked, skinless and boneless: 6 oz)
4.- lean (90% lean) red meats (6 oz)
5.- tuna (6 oz).
Each serving size equals approximately 35-40 grams of protein.
For every serving of protein, have an equal size serving of starchy carbohydrates. Remember, too many carbohydrates cause a huge release of insulin. When there is too much insulin in the body, your body turns into a fat storing machine.
Therefore, it is important that we eat no more carbohydrates than necessary and that we eat the right amount of carbohydrates. Good sources of starchy carbohydrates are:
1.- Oatmeal (1 cup dry)
2.- sweet potatoes (8 oz baked)
3.- potatoes (8 oz baked)
4.- rice (1 cup cooked)
5.- pasta (8oz cooked)
6.- corn (1 cup canned)
7.- peas (2 cups cooked)
Each serving approximately equals 40-50 grams of carbohydrates.
By ensuring that you get no more carbohydrates than your body requires you will guarantee that body fat decreases. Now, I am not saying to eliminate the carbs. All I am advocating is portion control. In other words, if you have a serving of protein, have an equal sized serving of starchy carbohydrates.
The minimum amount of carbs that you can get away with is an equal serving of them in three meals. For instance, a diet like the following will provide most men the results they are looking for.
If you are a woman, then just take out meal 6 and reduce your portion sizes as described below:
Fat Loss Diet For Men:
Meal 1 (7 AM)
1 cup of dry oats mixed with water
1 cup of egg beaters
Meal 2 (9 AM)
Meal replacement or protein powder (around 40 grams of protein) mixed with water
1 Tablespoon of Flaxseed Oil
Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish
Meal 4 (3 PM)
Meal replacement or protein powder (around 40 grams of protein) mixed with water
Meal 5 (6 PM)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish
Meal 6 (8 PM)
Meal replacement or protein powder (around 40 grams of protein) mixed with water (No flaxseed Oil at this time)
Fat Loss Diet For Women:
Meal 1 (7 AM)
1/2 cup of dry oats mixed with water
1/2 cup of egg beaters
Meal 2 (9 AM)
Meal replacement or protein powder (around 20 grams of protein) mixed with water
1/2 Tablespoon of Flaxseed Oil
Meal 3 (12 Noon)
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish
Meal 4 (3 PM)
Meal replacement or protein powder (around 20 grams of protein) mixed with water
Meal 5 (6 PM)
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish
Diet For A Lean Body This Summer!
By: Hugo Rivera
Summer is just around the corner. Along with it comes the time to get in your bathing suits and go to the beach.
But, wait a minute! Do I hear that can't do because some of the flab gained over the holidays is still on your waist?
If that is the case, forget about the infomercials that promise quick results without any effort, as there is no thing as a free lunch. The good news however, is that you do not need to send me 4 payments of $59.99 for the secrets on how to lose those pounds of fat.
In this article, I cover what needs to be done with your diet. Don't worry; I won't take your carbs away or stick you with a liquid or celery diet. If you want a summer body and have the determination necessary to do what it takes to get it, I describe the path that will lead to it.
Tips For Getting A Summer Body:
Eliminate all sorts of junk food from your diet. That alone will cause you to eliminate empty calories that are not used by the body and are turned into fat.
Reduce your intake of bad fats. Bad fats are things like butter, cooking oils, and saturated fats such as the ones found in meats. However, ensure adequate intake of good fats such as flaxseed oil. 1 tablespoon of flaxseed oil a day covers all of the essential fatty acid requirements of most people. I tend to take 1 tablespoon in the morning with my protein shake.
Reduce your intake of sugars. Foods laden with sugar cause a sharp rise in insulin levels. Insulin is a good hormone when it is not present in excess as it carries the amino acids from the protein into the muscle cell so that they can be used for growth and repair.
It also carries the carbohydrates into the liver and muscle cells for storage as glycogen (stored carbohydrates) that can be used for future occasions. However, in excess, once the body's reserves of carbohydrate storage are full, insulin turns these carbs into fat!
In addition, the excess insulin production will also take the carbs away from the blood stream too quickly creating a situation of low blood sugar. In this case you feel tired, groggy, and usually craving sweets. It is a vicious cycle that guarantees fat gain.
Increase your intake of protein. Protein foods provide the building blocks of muscle tissue. Without it, building muscle and burning fat efficiently would be impossible. Its importance is paramount.
Protein also helps increase your metabolism every time you eat it by 20%!
It also makes the carbohydrates that you eat 'timed release', so you get sustained energy throughout the day and you get a more steady release of insulin as opposed to the sharp rise you would get if you ate carbohydrate foods alone.
Good examples of protein are:
1.- eggs (I use Egg Substitute: 1-1/2 cups liquid)
2.- chicken breast (cooked, skinless and boneless: 6 oz) 3.- turkey (cooked, skinless and boneless: 6 oz)
4.- lean (90% lean) red meats (6 oz)
5.- tuna (6 oz).
Each serving size equals approximately 35-40 grams of protein.
For every serving of protein, have an equal size serving of starchy carbohydrates. Remember, too many carbohydrates cause a huge release of insulin. When there is too much insulin in the body, your body turns into a fat storing machine.
Therefore, it is important that we eat no more carbohydrates than necessary and that we eat the right amount of carbohydrates. Good sources of starchy carbohydrates are:
1.- Oatmeal (1 cup dry)
2.- sweet potatoes (8 oz baked)
3.- potatoes (8 oz baked)
4.- rice (1 cup cooked)
5.- pasta (8oz cooked)
6.- corn (1 cup canned)
7.- peas (2 cups cooked)
Each serving approximately equals 40-50 grams of carbohydrates.
By ensuring that you get no more carbohydrates than your body requires you will guarantee that body fat decreases. Now, I am not saying to eliminate the carbs. All I am advocating is portion control. In other words, if you have a serving of protein, have an equal sized serving of starchy carbohydrates.
The minimum amount of carbs that you can get away with is an equal serving of them in three meals. For instance, a diet like the following will provide most men the results they are looking for.
If you are a woman, then just take out meal 6 and reduce your portion sizes as described below:
Fat Loss Diet For Men:
Meal 1 (7 AM)
1 cup of dry oats mixed with water
1 cup of egg beaters
Meal 2 (9 AM)
Meal replacement or protein powder (around 40 grams of protein) mixed with water
1 Tablespoon of Flaxseed Oil
Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish
Meal 4 (3 PM)
Meal replacement or protein powder (around 40 grams of protein) mixed with water
Meal 5 (6 PM)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish
Meal 6 (8 PM)
Meal replacement or protein powder (around 40 grams of protein) mixed with water (No flaxseed Oil at this time)
Fat Loss Diet For Women:
Meal 1 (7 AM)
1/2 cup of dry oats mixed with water
1/2 cup of egg beaters
Meal 2 (9 AM)
Meal replacement or protein powder (around 20 grams of protein) mixed with water
1/2 Tablespoon of Flaxseed Oil
Meal 3 (12 Noon)
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish
Meal 4 (3 PM)
Meal replacement or protein powder (around 20 grams of protein) mixed with water
Meal 5 (6 PM)
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish
