Any Diet Plan That Wotks Long Term Of Losing Fat. Strictly Diet Is Acceptable.?
Pls help, thank u
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One Response to “Any Diet Plan That Wotks Long Term Of Losing Fat. Strictly Diet Is Acceptable.?”
zinko on October 22nd, 2009 at 3:34 pm
Now lets say a person to maintain there wieght has to take in 3000 calories a days. If this person wants to gain weight they should eat 500-800 calories over there normal maintenence caloric intake. So they would be eating 3500-3800. To stay the same wieght they would eat 3000. Now to lose weight they would want to eat 500 cals under there maintenence calories intake. So around 2500 calories. Your calories should not be eaten in 3 meals but 5 or 6 meals. Eating every 3hours.
Now that i have explained basic calories intake i will expand on food choices.
For Protein, You should be eating 1-2 g for ever pound of body weight. I weight 204 so i aim for 250 or more. If you weight 150 you should eat in between 150 and 300 g of protein.You should eat this amount to prevent muscle loss. Even investing in a whey protein supplement would be great..
Carbohydrates. Dieters worst enemy or best friend? I say Best friend. You just need to know which carbs are the best for you. Throughout the day you generally want Whole grains, bran, wheat pasta, brown rice, and fibrous greens. Also know as complex carbs or a.k.a. Long lasting energy. At first you may not like them, but they will grow on you in the end. No matter(Gaining weight, lossing or staying the same) what these are the carbs you should be eating. Remeber 1 g carb= 4 cals so if something has 5 fiber=20 cals subtrat that from your daily calorie totals. For fiber is never digested in your body and comes out whole. if you eat 35 g fiber thats alot of calories you can subtract.
Simple carbs. White bread, fruit, White sugar, other sugars, enriched wheat flour, bleached wheat flour, high fuctose corn syrup, etc. The only one i recomend is the Fruit and other sugars(Mainly dextrose). Fruit is obviously great for you, full of antioxidants,which can get rid of free radicals(Bad stuff). Promote regularity (Solid waste removal). Vitamins and minerals and all that good stuff. Now Dextrose should only be eaten after a workout. It will provide and insulin spike and cause nutrients to move to your muscles faster. About 25-30 g would be sufficient for losing weight. Don’t forget to eat a fast digest protein with the dextrose,such as a Whey protein supplement mixed in water or some tuna or chicken.
Fats. Now alot of people think that eat fat is bad. Well its not. Eating the right kind of fats is neccesary to life. Eat fat or die(Just kidding), But it is very important. You shouldnt take in alot of foods that have alot of saturated fat in it or foods that ingredients read Hydrogenated (Insert name) oil. That means trans fat whcih is bad and shouldnt be in the body. I suggest low in sat fat and more Polyunsaturated and monounsaturated. Also under 50 g of good fat for losing weight. I suggest a flaxseed oil pill or a Omega3-6-9 pill or fish oil pills.
Vitamins and minerals—- plain and simple just take a Multi-vitamin every morning. With food intake that should be enough.
Recap.: 1-2g protein per lb of body weight.
More complex carbs, less simple carbs.
Good fats(Flaxseed pills, fish oils, Omega3-6-9 pills, olive oil). Eat low in saturated fat.
VERY IMPORTANT- Now if you need to cheat which i recommend. Make it a cheat meal and not a cheat day. Some diets are all about the cheat day which is wrong. A cheat meal is a better idea. Once a week one meal you can eat what ever you want.
Drink 1-2 gallons of water
ZInko
Now lets say a person to maintain there wieght has to take in 3000 calories a days. If this person wants to gain weight they should eat 500-800 calories over there normal maintenence caloric intake. So they would be eating 3500-3800. To stay the same wieght they would eat 3000. Now to lose weight they would want to eat 500 cals under there maintenence calories intake. So around 2500 calories. Your calories should not be eaten in 3 meals but 5 or 6 meals. Eating every 3hours.
Now that i have explained basic calories intake i will expand on food choices.
For Protein, You should be eating 1-2 g for ever pound of body weight. I weight 204 so i aim for 250 or more. If you weight 150 you should eat in between 150 and 300 g of protein.You should eat this amount to prevent muscle loss. Even investing in a whey protein supplement would be great..
Carbohydrates. Dieters worst enemy or best friend? I say Best friend. You just need to know which carbs are the best for you. Throughout the day you generally want Whole grains, bran, wheat pasta, brown rice, and fibrous greens. Also know as complex carbs or a.k.a. Long lasting energy. At first you may not like them, but they will grow on you in the end. No matter(Gaining weight, lossing or staying the same) what these are the carbs you should be eating. Remeber 1 g carb= 4 cals so if something has 5 fiber=20 cals subtrat that from your daily calorie totals. For fiber is never digested in your body and comes out whole. if you eat 35 g fiber thats alot of calories you can subtract.
Simple carbs. White bread, fruit, White sugar, other sugars, enriched wheat flour, bleached wheat flour, high fuctose corn syrup, etc. The only one i recomend is the Fruit and other sugars(Mainly dextrose). Fruit is obviously great for you, full of antioxidants,which can get rid of free radicals(Bad stuff). Promote regularity (Solid waste removal). Vitamins and minerals and all that good stuff. Now Dextrose should only be eaten after a workout. It will provide and insulin spike and cause nutrients to move to your muscles faster. About 25-30 g would be sufficient for losing weight. Don’t forget to eat a fast digest protein with the dextrose,such as a Whey protein supplement mixed in water or some tuna or chicken.
Fats. Now alot of people think that eat fat is bad. Well its not. Eating the right kind of fats is neccesary to life. Eat fat or die(Just kidding), But it is very important. You shouldnt take in alot of foods that have alot of saturated fat in it or foods that ingredients read Hydrogenated (Insert name) oil. That means trans fat whcih is bad and shouldnt be in the body. I suggest low in sat fat and more Polyunsaturated and monounsaturated. Also under 50 g of good fat for losing weight. I suggest a flaxseed oil pill or a Omega3-6-9 pill or fish oil pills.
Vitamins and minerals—- plain and simple just take a Multi-vitamin every morning. With food intake that should be enough.
Recap.: 1-2g protein per lb of body weight.
More complex carbs, less simple carbs.
Good fats(Flaxseed pills, fish oils, Omega3-6-9 pills, olive oil). Eat low in saturated fat.
VERY IMPORTANT- Now if you need to cheat which i recommend. Make it a cheat meal and not a cheat day. Some diets are all about the cheat day which is wrong. A cheat meal is a better idea. Once a week one meal you can eat what ever you want.
Drink 1-2 gallons of water
ZInko