Well, i just got off the phone with a good friend back home and the main topic of discussion was getting in shape, more specifically, nutrition. I have helped him along the way ever since i have known him. His fervor and enthusiasm to get in better physical shape and health is always encouraging for me as a friend....and now my goal is to help him STAY in shape,lol. He has "new year resolution" syndrome every couple months but inevitably reverts back to his normal ways. In his defense, i know it isnt easy incorporating the fitness lifestyle into a hectic schedule, but it IS done with regularity by those that make it their priority. Ask anyone that has dramatically changed their physique for the better and invariably, in every case, they will at least touch upon the fact that it was a change in their lifestyle that prompted the most change.
With that being said, i was overjoyed that he chose to call me from the frontlines of the battle of the bulge....the grocery store. The war against the waistline is won and lost in the harrowing aisles of the grocery store. All of the enticing foods you know you should not eat are always lurking around every corner. Furthermore, oftentimes we are confused about what is permissable and what is off limits. Without repeating our 45 minute phone consultation,verbatim, here are some key points we went over for those looking to lose fat and/or gain lean muscle without bodyfat accrual...
1. Avoid foods that combine high fat content(above 7g) with high carb content(above 20g) per serving. The reasoning and scientific basis will be covered in an upcoming article but for the time being, you will have to take my word for this THESE FOODS WILL INHIBIT YOUR PHYSIQUE GOALS
2. Avoid foods with high fructose corn syrup(HFCS) as one of the top three ingredients. HFCS is the bane of the american diet when it comes to both our physical shape and our health.
3. Stock up on high protein,low fat foods. These include skinless chicken breasts, lean steak, fish and eggs(egg whites). I specify LEAN versions as dietary fat will accompany most of the foods already to some degree and i also highly recommend supplementing with fish,flax and olive oils daily. These foods provide high satiety(fullness) and promote healthy lean muscle mass, a key in maintaining an optimal metabolic rate.
4. DO NOT buy "cheat meal foods". I do not subscribe to this theory, first and foremost, but even if you do follow such a diet, do not have the foods around the house. When it comes time for that cheat meal, go out and have that single portion size you have allotted yourself and then leave. Not having the "cheat foods" around the house curbs the temptation for the vast majority.
5. Stock up on vegetables. Vegetables should be a major food source in your diet. They are high in fiber, low glycemic, have a high satiety content, and are crucial to your long term health.
6. Go to the grocery store as soon as possible AFTER eating. I recommend this as it will help keep you honest. Most people on a weight loss diet will not give in to those "little voices" if they are already full and their blood sugar is stable.
Well, i think i will stop here as these are the major points we touched upon in our conversation....i will delve into our conversation further, but at a later time....time to hit up the kitchen for some egg whites and broccoli!
