Indian Barbie
Well-known member
CREDITS GO SOLELY TO BuffedWildCat - Body Solutions Personal Trainer FROM BODYBUILDING.COM FORUM.
This is the best advice I've ever had, I've lost 34lbs in the past 5 months just following her advice loosely.
NUTRITIONAL GUIDELINES FOR REDUCING BODY FAT
1. Eat every 2-3 hours, balanced meals of protein, carbohydrates, and fat. Exception: you don't necessarily have to eat carbohydrates with your last meal or two of the day, you CAN just eat protein and fat. Unless it's post workout (post strength training), then you NEED to eat some carbs.
2. Try to keep the protein intake in each of your meals consistent. If you are resistance/strength training, eat a minimum of your bodyweight in grams of protein, divided up equally into each of your meals.
3. Don't be afraid of fat, you NEED fat in order to BURN fat. You need to turn your body into a fat burning machine. In order to do this, you keep your carbs fairly low (30-40 grams per meal is a good rule of thumb, but it does depend on your activity level) and your fat intake moderate. As in, the lower your carbs, the more fat you should be consuming.
4. Avoid sugars and over-processed foods like the plague. Read your labels, avoid food with sugar listed in the ingredients.
5. Avoid processed foods, like those in boxes/packages and also anything made with white flour. White flour is over-processed. Also anything that says, "enriched" avoid it as well, it basically means over-processed.
6. Eat as close to nature as you can. In other words, the closer the food to how it occurs in nature, the better for you it is, and ESPECIALLY for fat burning.
7. Avoid starchy carbs like corn, bread (esp white bread), pasta.
8. For your last meal or two of the day, consume only green veggies for your carbohydrates. Generally for your last meal you should consume less carbohydrates and more fat. You basically taper off your carbohydrate intake as it gets later in the day.
9. Last but not least, do NOT cut your calories too low. For starters I wouldn't even drop ANY calories. I would eat maintenance calories (eat normally) and just focus on cleaning up your diet (get rid of drinking sodas, etc) and getting consistent with a good macronutrient ratio (protein, carbs, fat). Some examples of good cutting ratios (percentage of total calories) are: 40P/30C/30F, 40P/25C/35F, 40P/20C/40F, or 35P/35C/30F etc.
10. A good website (free) to help you keep track of your calories, protein, carbs, and fat is: FitDay - Free Weight Loss and Diet Journal
Here are some good choices for foods to eat, conducive to burning fat and/or staying lean. If the food you are eating is not on this list, I would question it.
PROTEINS
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder
Egg Whites or Whole Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Soy Burgers
Low-fat cottage cheese
SLOW BURNING/COMPLEX CARBS
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Grape Nuts
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
100% Stoneground Whole Wheat Bread
FIBROUS CARBS
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Okra
Spinach
Bell Peppers
Brussel Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini
FRUIT
Apples
Grapefruit
Peaches
Strawberries
Blueberries
Raspberries
Lemons or Limes
HEALTHY FATS
Natural Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds)
Flaxseed Oil
BEVARAGES
Crystal Light
Green Tea
Other Tea (without sugar)
Coffee (without sugar)
CONDIMENTS
Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)
Stevia (natural sweetener)
This is the best advice I've ever had, I've lost 34lbs in the past 5 months just following her advice loosely.
NUTRITIONAL GUIDELINES FOR REDUCING BODY FAT
1. Eat every 2-3 hours, balanced meals of protein, carbohydrates, and fat. Exception: you don't necessarily have to eat carbohydrates with your last meal or two of the day, you CAN just eat protein and fat. Unless it's post workout (post strength training), then you NEED to eat some carbs.
2. Try to keep the protein intake in each of your meals consistent. If you are resistance/strength training, eat a minimum of your bodyweight in grams of protein, divided up equally into each of your meals.
3. Don't be afraid of fat, you NEED fat in order to BURN fat. You need to turn your body into a fat burning machine. In order to do this, you keep your carbs fairly low (30-40 grams per meal is a good rule of thumb, but it does depend on your activity level) and your fat intake moderate. As in, the lower your carbs, the more fat you should be consuming.
4. Avoid sugars and over-processed foods like the plague. Read your labels, avoid food with sugar listed in the ingredients.
5. Avoid processed foods, like those in boxes/packages and also anything made with white flour. White flour is over-processed. Also anything that says, "enriched" avoid it as well, it basically means over-processed.
6. Eat as close to nature as you can. In other words, the closer the food to how it occurs in nature, the better for you it is, and ESPECIALLY for fat burning.
7. Avoid starchy carbs like corn, bread (esp white bread), pasta.
8. For your last meal or two of the day, consume only green veggies for your carbohydrates. Generally for your last meal you should consume less carbohydrates and more fat. You basically taper off your carbohydrate intake as it gets later in the day.
9. Last but not least, do NOT cut your calories too low. For starters I wouldn't even drop ANY calories. I would eat maintenance calories (eat normally) and just focus on cleaning up your diet (get rid of drinking sodas, etc) and getting consistent with a good macronutrient ratio (protein, carbs, fat). Some examples of good cutting ratios (percentage of total calories) are: 40P/30C/30F, 40P/25C/35F, 40P/20C/40F, or 35P/35C/30F etc.
10. A good website (free) to help you keep track of your calories, protein, carbs, and fat is: FitDay - Free Weight Loss and Diet Journal
Here are some good choices for foods to eat, conducive to burning fat and/or staying lean. If the food you are eating is not on this list, I would question it.
PROTEINS
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder
Egg Whites or Whole Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Soy Burgers
Low-fat cottage cheese
SLOW BURNING/COMPLEX CARBS
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Grape Nuts
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
100% Stoneground Whole Wheat Bread
FIBROUS CARBS
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Okra
Spinach
Bell Peppers
Brussel Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini
FRUIT
Apples
Grapefruit
Peaches
Strawberries
Blueberries
Raspberries
Lemons or Limes
HEALTHY FATS
Natural Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds)
Flaxseed Oil
BEVARAGES
Crystal Light
Green Tea
Other Tea (without sugar)
Coffee (without sugar)
CONDIMENTS
Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)
Stevia (natural sweetener)
