Add comments here pertaining to diet & food ideas. Also, check out the “Detox” page, if you need a kick-start to your diet plan.
This year I combined several great nutrition concepts that greatly reduced body fat…and I’ve kept it going. All concepts, when combined, will generate accelerated results.
If you are working out hard, and want to gain muscle, then plan on taking around 1-1.5 grams of protein each day for each pound of body-weight. That’s a lot, so you’ll need to eat a lot of food, and probably supplement with several protein shakes throughout the day. I especially like rotisserie chicken, eggs and fish…lean and clean!
Eggs are the most pure form of protein…crack 5 at a time in your omlet.
Besides adding-in lots of lean protein, here’s some other diet tips I’ve learned:
- eliminate (or greatly reduce) dairy
- try vegetable juicing (beet juice is great!)
- reduce bad carbs (sugar) …but it’s ok to add carbs if you are doing heavy-lifting each day
- drink a shot of apple (or pomegranate) cider vinegar each morning (or at least a glass of ice cold lemon water)
- Switch-out white potatoes for sweet potatoes/yams
- add lots of coconut oil and olive oil (but don’t cook with olive oil, it turns to trans-fat)
- avocados have the good fat you need
- the peanut is not a nut…it’s a bean, so don’t eat too many…almonds and walnuts are better (try Almond Butter!)
- try the Paleo diet! (protein, veggies, nuts, seeds, berries…no processed foods)
If you accomplish half of these…juicing, eliminate dairy/bad carbs/starches (sugar, bread and potatoes), you will get lean fast, guaranteed! Add plenty of good food (good fats/vegetables and protein) in the diet plan too. Reduce and eliminate foods that spike your insulin (bad carbs, starches & sugar) …increased insulin will result in fat storage…and that’s bad for you. Drink lots of water!!
Check out this great Juicing site by Drew: https://www.facebook.com/VegetableJuicing & http://www.juicewithdrew.com/ Drew has a lot of good info on how to use vegetable juicing to maintain good health, especially the kidneys. Here’s a great post dedicated to detoxing the kidneys http://fitlife.tv/detox-kidneys/ Good stuff.
Here’s another great food & healthy living site I like…http://www.mindbodygreen.com/
Check out Facebook page…it’s loaded with great stuff: https://www.facebook.com/MindBodyGreen
Here’s a great article by Dr. Mark Smith on the MindBodyGreen site, on 10 reasons you are not losing weight
Dr. Oz also recommends eggs (with a yolk each day) and Probiotics (healthy bacteria) for good digestion (here’s a good video on probiotics, and a product called KeyBiotics http://keybiotics.com/video_toon_soc.php). Take a multi-vitamin, fish oil and alpha lipolic acid (anti-oxidant to reduce internal inflammation around vital organs) every day. CoQ10, extra vitamin C and B-complex are also highly recommended (see Vitamin page). Also, I just learned last night that olive oil is good for the external skin/face because it has fatty acids. (Btw, don’t cook with olive oil because it turns into bad transfats … use coconut oil for cooking). And keep reading and talking to people about health and fitness…I learn something new everyday!
Steve at OC FitBody Bootcamp (Irvine, California) has some great nutrition/supplement information on his OC Fit Body Boot Camp Blog. And Steve recommends the Paleo diet! (Paleo is also big in the CrossFit world). Read all about it at Paleo Plan, one of my favorite sites…http://www.paleoplan.com/?gclid=CMGIlp3J07sCFViVfgodDxgAXg. If you want to know more about Paleo diet and boot camp, and you are in the SoCal/Irvine area, talk with Steve at FitBody Boot Camp.
There’s a great app called “Fooducate” It’s got lots of food product information, links to great food & nutrition blogs, plus a bar code scanner and a calorie tracker. There’s a free version, and a paid version with no advertising. Get it in the iPhone App Store or Google Play Store. Get Fooducated!
Julie at the Flexi Foodie suggests these 7 cancer-fighting foods:
- Broccoli Sprouts
- Turmeric (curcumin…Dr Oz also highly recommends!)
Also remember…cut out the sugar, dairy and alcohol!
…and try to reduce stress-level, too. Stress will also increase insulin levels in the body, and that will also create fat storage.
You can have one “cheat day” per week and eat anything you want without too much trouble…but don’t go crazy…just have one or two comfort foods.