My Diet Regimen

Let me begin by stating that the healthiest way to lose weight is by both combining a balanced diet and following a balanced work out plan. I am not a nutritionist and no where am I claiming that this is the best way to lose weight. I taken nutrition courses, read multitude nutrition books, studied various diet plans, followed a variety of research labs concerning diets, and thus developed what I believe is the quickest, most-effective way to lose weight in a short period of time while eating healthy. This is a very challenging regimen to follow. Please ensure you are receiving the minimum required calories that your body needs (average of 2000 calories for women and average of 2500 calories for men) and that you intake all the necessary vitamins and minerals that your body requires.

Those that have the luxury of eating more frequent smaller meals will lose weight quicker. The reason why it is good to eat smaller, more frequent meals is your blood sugar does not spike as much as it does when you eat three larger meals. If possible, break down the number of meals that you have to 6 smaller ones. Unfortunately, I don’t have the time to do so. I will post up two different generic diet regimens that you can follow. The first is an easier version and the second is an extreme version. You’ll see that there is very little carbohydrate intake in these diet plans. I have nothing against carbohydrates, in fact, I love them. But the problem is that most people consume too much carbohydrates. Once you get down to your weight goal, I suggest you slowly incorporate healthy carbs (low glycemic index, GI) back into your diet. If you don’t know what low glycemic index carbohydrates are, please view my post.

My Diet consists of 3 meals and 2 snacks. I would suggest before you follow my diet, you slowly phase out carbohydrates. You can eat any and all vegetables (and eat to your hearts desire). The biggest things to avoid are the starchy carbohydrates such as potatoes, rice, bread, etc.

Breakfast

  • 2 Boiled Eggs
  • Vegetables (Green Bell Peppers, Red Bell Peppers, Yellow Bell Peppers, Orange Bell Peppers, Romaine Lettuce, Cabbage)
  • 1 Tomato

Snack

  • One Handful of Raw Almonds

Lunch

  • 1 Medium Chicken Breast
  • Salad (No Dressing, Iceberg Lettuce, Carrots, Celery, Radish)

Snack (Post Workout)

  • Protein Shake
  • One Half Handful of Raw Mixed Nuts (Peanuts, Walnuts, etc.)

Dinner

  • Steak
  • Vegetables (Broccoli, Carrots, Onions, etc.)

Key Points:

  1. Avoid eating too much salt
  2. Drink plenty of water
  3. Eat LOTS of fiber and/or fibrous foods
  4. You can substitute different meats and try to vary what you eat daily.
  5. Enjoy!

Carbohydrate Rating Scale – Glycemic Index – High vs Low

What is a glycemic index? Simply put, glycemic index (GI) is a rating scale that determines how different carbohydrates deteriorate in your body. The higher the GI, the worse it is for your body and conversely, the lower the GI, the better for your body. When you consume carbohydrates, your body breaks down those carbohydrates into sugar. GI is a measurement that shows you how quickly it breaks down those carbohydrates.

I still don’t get it. Why does it matter? Well, let’s use white bread and sugar as examples. White bread has a GI of 71. Sugar, or glucose, has a GI of 100. These are both very high. When you consume a piece of white bread, your body breaks it down very quickly, essentially processing it as you eating a handful of sugar. This results in an enormous spike of blood sugar level. When your body sugar spikes, your body responds by secreting insulin. Insulin’s job is to change sugar from the blood into glycogen, or fat. If you were to eat a low GI food like apples – 38, your body has a more difficult time breaking it down. Since it takes more time to change the carbohydrates into sugar, your blood sugar does not spike, but increases at a slow rate. Thus the body does not secrete insulin and the insulin does not change the sugar in your blood into fat.

Take a look at this chart from Wikipedia that classifies low, medium, and high GI:

To find out more about glycemic index, use these two websites:

www.glycemicindex.com

www.nutritiondata.com/topics/glycemic-index