A Good Diet to Get Started

Ready to know what to eat out of your fridge to lose weight? Here you go….

The fundamental ingredient in this diet that is crucial is a good protein. There is an excellent protein for sale at FitnessFAST that is nutrient-dense and actually tastes good when it’s blended with water. It’s called LEAN Dessert, and it is yummy. Any whey protein will fit the bill just fine, though, so if you already have some in your cupboard, no worries. There is one rule that you MUST follow regarding protein, and that is NO soy based protein. Soy is a potent iodine-blocker, hormone disruptor and an enemy of the thyroid. Stay away from any soy that is not served as tofu alongside iodine-rich seaweed. The people who market soy as a health food have us all fooled. It is not a health food unless it is served fermented or with seaweed, asian style. The thyroid utilizes 80% of our daily RDA of iodine, a trace mineral that we are all pretty much deficient in anyway. Soy blocks the absorption of iodine, thus preventing the thyroid from functioning properly.

Diet fundamentals: Women-eat 1400 calories a day, and 100 grams of protein. Men-eat 1800 calories a day and 125 grams of protein. For bigger men, 2000 calories a day and 125 grams of protein.

Women’s Diet-meal examples-choose from any of these combinations

BREAKFAST-1/2 c uncooked oatmeal [cook it with 1c water],1-2 tsp sweetener. Protein shake made with water [or blended with water and ice]

OR this breakfast-1 pc of toast [Ezekial bread or Sarah Lee light 45 with butter. One egg, any style, and a protein shake.

OR this breakfast-bowl of unsweetened cereal [1 cup]-like special K or rice krispies and half a cup of skim milk, rice milk, or almond milk. And a protein shake.

OR this breakfast-lite yogurt, 1 small piece of fruit, and a protein shake.

LUNCH-Protein shake, deli meat sandwich with Sarah Lee or Ezekial bread, unlimited veggies on the sandwich and ½ tsp mayo, mustard, whatever. Go light on the fat. 1 serving of raw veggies; carrots, celery, sliced tomato, cucumber, etc.

OR this lunch-protein shake, salad with meat and light dressing. Unlimited vegetables.

SNACK-1/2 c of yogurt OR a serving of raw veggies OR 1/2 c of lowfat ice cream

SUPPER-4-6 oz of steak, chicken, fish.. grilled broiled or baked. NOT fried. Cooked green beans, 1/2c peas or carrots cooked. Unlimited raw vegetables. NO corn. Salad with lite dressing.

Men’s Diet-meal examples-choose from any of these combinations

BREAKFAST-1/2 c uncooked oatmeal [cook it with 1c water],1-2 tsp sweetener. Protein shake made with water 1.5 scoops [or blended with water and ice] 1 pc of toast with butter OR small piece of fruit

OR this breakfast-1 pc of toast [Ezekial bread or Sarah Lee light 45 with butter. One egg, any style, and a protein shake 1.5 scoops. 1 pc of toast with butter OR small piece of fruit

OR this breakfast-bowl of unsweetened cereal [1 cup]-like special K or rice krispies and half a cup of skim milk, rice milk, or almond milk. And a protein shake 1.5 scoops. 1 pc of toast with butter OR small piece of fruit

OR this breakfast-lite yogurt, 1 small piece of fruit, and a protein shake 1.5 scoops. 1 pc of toast with butter.

LUNCH-Protein shake 1.5 scoops, deli meat sandwich with Sarah Lee or Ezekial bread, unlimited veggies on the sandwich and ½ tsp mayo, mustard, whatever. Go light on the fat. 1 serving of raw veggies; carrots, celery, sliced tomato, cucumber, etc.

OR this lunch-protein shake, salad with meat and light dressing. Unlimited vegetables.

SNACK-1/2 c of yogurt OR a serving of raw veggies OR 1/2 c of lowfat ice cream

SUPPER-6-8 oz of steak, chicken, fish.. grilled broiled or baked. NOT fried. Cooked green beans, 1/2c peas or carrots cooked. Unlimited raw vegetables. NO corn. Salad with lite dressing.

Notice how EASY these combinations are, and of course you probably have them all right in your fridge right now. ½ c Cottage cheese can be substituted for yogurt, fruit, or a slice of toast. The meals are designed for the family, for instance at dinner you would just omit the potato or bread with dinner while the others at dinner, if they wanted to, had their share of that starchy stuff. The key is to consume all grains in the morning hours, leaving the evenings for meats and vegetables. Try not to eat anything at least three hours before bedtime. This allows your stomach to be empty, and your digestive system to concentrate on the healing, detox, and fat burning that it needs to do overnight to be healthy.

How do you know how many calories you burn in a day?

Now let’s get technical and figure out EXACTLY what YOUR body’s energy needs are so that we can craft YOUR FIT Lifestyle.

We have a couple of different factors to consider when looking at energy requirements. First is the Basic Energy Requirement, which is the energy needed at rest, to carry on all of the essential functions of the body. The Basic Energy Requirement metric is 1.3 calories EVERY HOUR for every kilogram of body weight. [A kilogram is 2.2 pounds].

So, first figure your weight in kilograms by using this formula:

______ pounds / 2.2 = _____

So%u2026if I weigh 140 pounds, my weight in KG is 140/2.2, which is 63.6 KG.

Next, we need to calculate our basic energy requirements, which will indicate what we burn all day long, not including workouts.

BER = Our weight in kilograms X 1.3 X 24 hours = BER

Using my example above, a 140 pound person’s BER would be:

63.6 KG X 1.3 X 24 = 1984 calories

NOW, it’s time to throw in exercise, which will be called EER, or Extra Energy Requirement. For a typical one hour workout, one can expect to burn at least 500 calories.

So, the total energy requirements for a day are BER plus EER, which in the above example is 2484 calories for someone who weighs 140 pounds.

Enough of that boring math, right? RIGHT! The important item to note from the above exercise is that females on a diet of 1400 calories a day [my recommendation] and 100 grams of protein can expect to have a calorie deficit of 1084 calories a day, which is almost 1/3 pound of pure body fat. There is one other factor to remember in terms of body weight, we are 75% water, and that includes our fat cells. For every 1 gram of fat, we could be retaining an extra 2.2 grams of water weight. So, for the fat loss enjoyed living a FIT Lifestyle, excess water loss in those cells also occurs, leading to a fitter appearance faster, and more weight loss.

If you want an easier diet where you don’t have to measure or count anything, hop on over to our Lose Weight Fast section, where you can get convenient food to go! It’s easy, effortless, and leads to very fast weight loss.

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2403 Towne Centre Drive * Bellevue NE 68123 * 402-905-2710 * fitnessfast@live.com

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