I've been reading a lot about weight loss (including Diesel's cutting thread). Also I've been reading a lot of diet books. I find that a lot of them do one thing very well. Perhaps combining a few concepts will produce a very effective weight loss diet. I was just hoping to see what you guys think. Also, keep in mind this diet is to be used with a weight training and cardio workout plan.
1. Obtain the majority of calories from protein. Lean meats and whey protein shakes make this up. Dairy products also contribute protein, however at a cost of lactose (carbs, more about this later). For each gram of protein, it loses about 30% of it's energy (calories) from the body processing it.
2. Throw out bad carbs, limit good ones. As we all know white, refined carbohydrates are awful for weight loss. However, other carbohydrates will be limited to fruits and vegtables. Pretty much anything very low on the glycemic index scale. Primarily to stabilize blood sugar and control food cravings.
Grains are overrated. They do provide vitamins and minerals but you can replace those with a one-a-day vitamin. Many people see tossing the grains as a dangerous low-carb diet as grains have always been touted as the saving grace for people on low-fat, high-carbohydrate diets. But what happens when you eat too many carbs? The body simply turns it into fat regardless of whether it is a simple or complex carbohydrate. You don't need as many carbohydrates as people say, and you can get what you need from fruits and vegtables. The level of carbohydrates you need is different for everyone. The goal is to eat only as many as you need and no more.
3. Eat your vegtables! A healthy portion of vegtables should be consumed during at least two of your daily meals. You can't really lose with any vegtables. Plenty of vitamins and minerals.
4. Fruits. Eat fruits for essential vitamins. However stick to the ones low in natural sugar. The lower it is on the glycemic index scale the more stable your blood sugar will remain, thus minimizing cravings for food when you aren't really hungry.
5. Drink at least one gallon of water daily. No Exceptions. Not only are the weight loss benefits from water numerous, since you'll be drinking so much water you won't be drinking other fattening drinks such as soda/pop/coke (depending on where you live).
6. EFAs. Essential fatty acids will be necessary as well. Olive oil, flaxseed oil, fish, nuts, etc. are encouraged for overall health.
Now that I've laid these things out, they aren't new ideas. I just haven't seen them used together. A protein rich diet that minimizes fat not carbohydrates (take that Atkins!). I havent set and specific numbers or ratios on the protein, carbs, and fats, however the principles are solid. I am currently doing this diet to lose fat and gain muscle. So far it seems to be working, I'll definitely check back here with results. I'd like your opinions on this plan. If there is something you'd do differently or add, let me know.
1. Obtain the majority of calories from protein. Lean meats and whey protein shakes make this up. Dairy products also contribute protein, however at a cost of lactose (carbs, more about this later). For each gram of protein, it loses about 30% of it's energy (calories) from the body processing it.
2. Throw out bad carbs, limit good ones. As we all know white, refined carbohydrates are awful for weight loss. However, other carbohydrates will be limited to fruits and vegtables. Pretty much anything very low on the glycemic index scale. Primarily to stabilize blood sugar and control food cravings.
Grains are overrated. They do provide vitamins and minerals but you can replace those with a one-a-day vitamin. Many people see tossing the grains as a dangerous low-carb diet as grains have always been touted as the saving grace for people on low-fat, high-carbohydrate diets. But what happens when you eat too many carbs? The body simply turns it into fat regardless of whether it is a simple or complex carbohydrate. You don't need as many carbohydrates as people say, and you can get what you need from fruits and vegtables. The level of carbohydrates you need is different for everyone. The goal is to eat only as many as you need and no more.
3. Eat your vegtables! A healthy portion of vegtables should be consumed during at least two of your daily meals. You can't really lose with any vegtables. Plenty of vitamins and minerals.
4. Fruits. Eat fruits for essential vitamins. However stick to the ones low in natural sugar. The lower it is on the glycemic index scale the more stable your blood sugar will remain, thus minimizing cravings for food when you aren't really hungry.
5. Drink at least one gallon of water daily. No Exceptions. Not only are the weight loss benefits from water numerous, since you'll be drinking so much water you won't be drinking other fattening drinks such as soda/pop/coke (depending on where you live).
6. EFAs. Essential fatty acids will be necessary as well. Olive oil, flaxseed oil, fish, nuts, etc. are encouraged for overall health.
Now that I've laid these things out, they aren't new ideas. I just haven't seen them used together. A protein rich diet that minimizes fat not carbohydrates (take that Atkins!). I havent set and specific numbers or ratios on the protein, carbs, and fats, however the principles are solid. I am currently doing this diet to lose fat and gain muscle. So far it seems to be working, I'll definitely check back here with results. I'd like your opinions on this plan. If there is something you'd do differently or add, let me know.
