Fitness and Diet – What Should I Eat Every Day to Lose Wei

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Fitness and Diet – What Should I Eat Every Day to Lose Weight and Get in Shape?
October 19, 2011 in Fitness Tips

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For weight loss, fat loss, muscle growth and getting back in shape for a flat belly, six pack abs and the body you have always wanted, you need to eat whole clean foods all day long. That is the secret and that is the answer I give out every day to men and women who ask the same question over and over. There is no magic pill for this.

The most effective diet for nearly everyone who wants to reach their ideal weight and fitness goals includes 6 meals, spread out over every 2-3 hours. How much you eat depends on your weight, age, height, gender and activity level but I’m going to make this really simple. Until you are eating the right foods, eating them all day long and eating them consistently, you don’t need to count calories. Get a list of clean, whole foods here.

If you are 20 pounds overweight or if you have been more out of shape than you would like AND you’re not on a clean, whole food eating SCHEDULE (in other words, planned, intentional eating), you have some big improvements to make to your diet that come way before any need to count calories. Trust me when I tell you that if you’re not already sticking to a 5-6 meal per day eating schedule, with planned foods and an intentional attempt to avoid the things you should not be eating, then you will lose body fat if you follow this schedule and combine it with an exercise program.

Everyone’s calorie needs are different so you may want to adjust this a little bit to meet your needs. For example, women will probably want to have just 1 scoop of whey in their protein shakes. Men who are trying to lift very heavy might want to adjust their portion sizes up while women might want to adjust their portion sizes down. But follow the schedule and eat only clean foods. After a week or two, you can gauge from your progress whether to eat more or less food.

6:30 – Morning Pre-Workout Shake – 2 scoops of designer whey protein mixed with water and a half of banana

7:15 – Workout (1 hour)

8:45 – Post-workout breakfast of 6 egg whites plus one yolk, 3/4 cup oatmeal (measured uncooked), 20 pieces of pecans, one slice of toasted Ezekiel bread with a tbsp. of grape jam, one cup of coffee with 2/% milk.

12:30 – Lunch: 4-6 ounces of lean protein (grilled chicken, fish or lean beef or turkey burger), big portion of fibrous veggies (broccoli, cauliflower, asparagus) and 1 cup of brown rice or other COMPLEX carb. Water.

3:30 – Shake – 2 scoops of designer whey protein mixed with water and a teaspoon of Smucker’s natural peanut butter

6:30 – Dinner: Repeat lunch meal. Smaller portion of carbs.

9:45 – Shake – 2 scoops of designer whey protein mixed with water and a teaspoon of Smucker’s natural peanut butter.

-No bread other than my post-workout meal
-No soda
-No juice unless you want a little right after your workout
-No sweetened drinks at all unless you want a sports drink DURING your workout.
-No other snacks! I mean it. If you want to get in shape, you have to just create an eating schedule and stick to it. No mindless munching on anything else.
-No store bought dressings, sauces. No ketchup
-Be sure to incorporate healthy fats such as olive oil in salads, nuts, fish and avocado.

Two “come clean” truths:

1 – I DO often have ONE square of 85% cacao dark chocolate as a treat on any day that I feel I MUST have something sweet.

2 – I do drink red wine with dinner. Red wine has benefits but it also is a source of sugar. You’ll get a six pack faster if you skip all alcohol.

One last thing, if you follow a diet this clean all week, you deserve one day to treat yourself. One Sundays, I usually eat EVERYTHING that I did not eat all week but it has to be only one day that you do this to keep your body satisfied. Then, get back on track on Monday. Try this for 2 weeks and I guarantee you will lose body fat.