Simple Food Guidelines For Big Results

Image via Wikipedia

A client of mine has now lost over 40 pounds since April when we started meeting once per week. He has really kicked ass and done a great job in and out of the gym. The following is just an excerpt of an email I wrote him when we were starting in April about food choices for fat loss.

--------------------------------------------------------------------------------------------------------------------------------------------------------------------

1.) Eat real and whole foods whenever possible. Try to get as much of your food from fruits, vegetables, and meats/fish. Most foods that come in nice packaging aren't real food or real good for you. They are mostly products that were built in a factory. Don't eat foods that come from factories. Eat foods from farms or was hunted/gathered.

2.) Become familiar with your local grocery store. Especially the outer ring. With the exception of the bakery thats where you'll find most of the foods you need to be eating. Only venture down the aisles when you know you need something from them. Most of the items in aisles come from factories, not farms.

3.) Here are some great and easy to eat foods for convenience, that require little or no prep: baby carrots, large carrots, bell peppers, cucumbers, bananas, oranges, apples, all kinds of berries, low fat greek yogurt, quick oats, canned tuna/salmon/chicken/sardines, lunch meats (from your deli), avocados, some jerkies, whey/casein/egg based protein powders.

4.) When planning meals, don't think food pyramid, think protein + fruit or veggies. We don't need lots of breads and pastas. Breads and pastas are often made in factories. I do approve of rice and other grains, I do approve of potatoes. These types of foods just need to be controlled for portions and not deep fried.

5.) Keep drinking just water, and teas or coffee. Don't drink your calories. That includes alcohols and juices. Abstain as much as possible. Aside from being extra calories, alcohol inhibits your body's ability to utilize fat as a fuel source long after you drink it and get rid of the hang over.

Lets stop there and summarize the main points again. 1.) Eat real/whole/fresh foods. 2.) Shop the outer ring of the grocery store and avoid processed/packaged foods. 3.) Healthy foods can be just as convenient. It takes 10 seconds to make a salad. 4.) Each meal needs protein, vegetables/fruit. Grains and potatoes are great in moderation. 5.) Don't drink your calories, abstain from alcohol.

--------------------------------------------------------------------------------------------------------------------------------------------------------------------

These are just some good guidelines to follow. Try planning 2 or 3 meals at a time and test them against these guidelines when you're done. If it doesn't work redo that meal. You may not get it right with every meal every day when you start, but keep trying and giving your food some thought and it will get easier and easier.

Regards,

Brian Tabor, CSCS, HKC