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Dietary Guide
1) Avoid binging. People often binge because their
body is nutrient deficient. This can be solved through:
a) Avoiding empty
calorie foods. These are foods high in refined sugars and/or
fat, and low in nutritional value like cookies, juice or
soda pop, chips, fast foods and baked goods. Sugar is often
disguised under the following names usually ending in -ose:
glucose, dextrose, sucrose, lactose, maltose, fructose, corn
syrup, trubidino.
Your body knows when you haven’t eaten anything it can
nutritionally use so it demands you eat again in an attempt
to get the vitamins and minerals it needs. This leads to
stored fat as the body can’t convert the “empty” calories as
efficiently to useable energy.
Empty calorie foods also cause a strong insulin response
which may lead to an energy crash 1-2 hours later. Not to
mention contributing to heart disease, diabetes and chronic
degenerative diseases of aging.
b) Avoid interference drink icy cold liquids with
food. Cold shrinks the blood vessels in the stomach,
reducing the stomach's ability to produce the acid chemicals
that you need to effectively digest food so your body can
benefit from it to the fullest extent possible.
c) Also try to avoid taking antacids. This prevents
stomach acid from breaking down protein into amino acids to
be absorbed.
2) Drink a high quality
whey protein drink as your first nutrition in the morning.
This provides a quick source of amino acids as fuel to jump
start your body’s metabolic processes.
3) Eat fruit 30 minutes later. Two pieces should be
adequate. This speeds up your metabolism by giving your body
some fuel after a 12 hour fast, (break-fast). In doing so,
you will burn more calories and have more energy.
Approximately 1 1/2 hours later eat some complex carbs with
some protein like lean meats such as chicken, turkey or
better yet, fish.
4) Eat live, colorful, high water content foods.
Examples would be fruits and vegetables, those that are as
fresh as possible. They were recently alive, (until picked).
Most are very colorful and have a high water content. The
longer fresh picked produce sits, the lower it’s nutrient,
fiber and enzymatic value. Avoid processed, dead, bleached,
dry non-foods. The first thing I cut out when I begin to
diet is starches, especially refined ones, (breads, pastas,
etc.).
5) Look at the fat content/serving of the foods you eat.
Avoid eating any food product with >2g/ serving. The only
exception would be with essential fatty acids like flax oil,
cold water fish like salmon, cod, halibut, and nuts.
6) To get lean, lift weights. Increasing your muscle
density will help you lose and keep weight off. Muscle burns
more calories at rest, so having more muscle helps to keep
you lean. Muscle also acts as a storage depot for calories
that can be called on later for energy.
7) Avoid eating close to three hours before bed.
Eating before bed affects your body’s ability to rest and
recover, as digestion requires an enormous amount of energy.
Food also stimulates insulin release. Insulin is
antagonistic to the release of growth hormone. Growth
hormone is released when you reach deep sleep. If your
insulin levels rise, it suppresses growth hormone release
and prevents your body from stimulating growth, healing and
repair.
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