— Leave a Comment

Weight Loss Meal Plan Matrix, routine for fat loss

Weight Loss is about what TO eat, not what NOT to eat.

Step 1. CORE CALORIES at least 50% of your diet:

  • Pick one whole grain or pseudocereal (brown rice, quinoa, oatmeal)
  • Pick one legume (lentils, split peas, etc)

Since the above are loaded with complex carbs, fiber, vitamins, minerals, and even protein, they should consist of the majority of your diet. The pricetag is cheap. For example, you can buy three days of lentils for less than a dollar a day.

Step 2. NUTRIENT DENSE CALORIES roughly 20% of your diet:

  • Fruit, consume two pieces per day. Any fruit, just make sure to get a variety.
  • Vegetables, consume at least two servings per day (or as many as you want up to 20 servings).

*Note: Fruits and vegetables are very high in phytonutrients, which work together in scientifically undiscovered ways. But what we do know is that they prevent disease and keep you healthy.

nutrientdensef.jpg

Step 3. PROTEIN BASED CALORIES about 15% of your diet:

  • Fish
  • Meat
  • Tofu
  • Whey Protein Supplement

Step 4. OIL/FAT BASED CALORIES around 15 % of your diet:

  • Fish Oil
  • Flaxseed Oil
  • Olive Oil
  • Coconut Oil
  • Pumpkin Seed Oil
  • Walnuts
  • Almonds
  • Seeds

*Note: Fats are required for cardiovascular health and for the formation of healthy cells in our bodies. The right fats also promote body fat loss.

Aim for high nutrients, forget calories for a little while

When I used to diet to get muscle definition, I counted calories. AND IT WAS VERY DIFFICULT!

But there is a much easier way.

Focus on whole foods, eat lots of nutrient-rich foods, and forget about calories. Listen to your body, eat a balanced diet, exercise, and you can lose the weight. At any age!

Nutrition, Immunity, and Digestion Weightloss Now
— Leave a Comment

Grains and Legumes: The bulk of your diet

The planetary human population is sustained by billions of calories per day from Grains and Legumes

And thats totally fine with me.

Even though grains and legumes are primarily carbohydrates, they won’t make you fat and they might even prevent heart disease. Whole grains and legumes are generally complex carbohydrates that contain healthy amounts of fiber, protein, vitamins and minerals.

Quinoa: Quite possible the BEST "Grain" out there

BUT…AVOID PROCESSED GRAINS

When the shell of grains has been taken off, you lose significant nutrients. Whole grains like brown rice lose value after it is processed into white rice.

Moreover, do not let the bastardization of whole grains in the form of breakfast cereals fool you. Typically, cereals are processed foods and are often recommended by nutritionists because of added synthetic vitamins supposedly good for you health. Some cereals are enriched with Folic Acid, but you can get plenty of Folate naturally from legumes and leafy green vegetables instead.

Combine Whole Grains and Legumes for Weight Maintenance, Energy Levels, and Disease Prevention

Whole Grains and Legumes typically compliment each other in terms of nutrients. For example, the protein amino acid profile in beans matches up well with that in rice. Hence why rice and beans go so well together.

Some people eat brown rice every day, and thats fine if you enjoy it.

I prefer to get the bulk of my diet from legumes instead. Lately, I am becoming addicted to Split Peas, which despite high carbohydrates, I notice myself leaning out. It keeps me satisfied and I don’t have urges for sweets.

Either way, consider consuming Whole Grains and Legumes as a regular part of your diet. Your energy levels will be sustained, you’ll sleep better, and prevent many types of diseases and cancers.

One more way to health, one more way to lean bodies.

Nutrition, Immunity, and Digestion Weightloss Now
— Leave a Comment

Is this as fat as we’re going to get?

Obesity rates in US leveling off, still epidemic

Within the last few years, the rate of overweight Americans seems to have remained steady. Despite that, the leadership still says that the obesity epidemic is serious and needs to be dealt with.

Seduced by fattening, media-hyped, processed food

Another frightening statistic involves the already obese. For boys under 18, the already obese are getting even more obese. With the fattening foods so prevelant, once the cycle begins its difficult to stop. What will happen when these kids reach 30 years old? Diabetes, heart disease, inflammation!! YIKES!

We’re all in this together

One way of looking at it is that our tax money pays for obese people’s health issues.

Yet, I believe the reason we’re all in this together is because we share the same food system. We are exposed to the same juicy media advertisements and greasy temptations of fast food as we drive by.

Research shows, time and time again, if your friends are fat then you are more likely to be fat. We have to be good influences on each other.

Even though I am slim and in shape, I must be constantly be non-judgmental about the weight of others. We cannot spend time on the defensive, because we have to move forward. We have to lose the weight to regain our health, wealth and sense of self.

Support the whole food industry. Avoid processed foods, say no to fast food. Focus on the real deal: fruits, vegetables, legumes, and healthy influence from friends like me.

Weightloss Now
— Leave a Comment

Empty Stomachs are Hazardous to Weight Loss

Leaving the house on an empty stomach can ruin a day of dieting.

A regular customer visited the store today with the full intention of heading to the gym afterward. But he didn’t eat breakfeast…

There he was, before 11AM, minutes prior to our opening hours, feeling hungry. The Popeye’s restaurant next door produces a fried, oily smell that travels from Walmart to Les Schuab.

So he went over to Popeye’s and stuffed himself with fried chicken gizzards.

To successfully lose weight, you must eat.

There are some foods that even if you tried to gain weight, you would be unable. Leafy green vegetables are notorious for boosting health, preventing disease, and filling you up without hardly any calories at all.

In our urban jungle, you cannot trust the food sources. Restaurants are the guiltiest perpetrators since they rely on taste and not health.

Eat breakfeast in the morning, have fruit for snack before you leave the house. Do what you have to do, but DO NOT let yourself get on an empty stomach — that is when the worst decisions are made.

Weightloss Now
— Leave a Comment

“What do you have for my sons weight loss?”

Standing next to his mom, a well intentioned kid looked around the store. His mom asked me to help him with a weight loss product.

He couldn’t have been anymore than 13 years old and I began seeing a younger version of myself when I was chubby.

I didn’t want to promote any weight loss products for this kid, since he needs to eat healthier and get active. Thermogenics probably aren’t healthy for grown adults, let alone a 13 year old.

So I stuck with the basics.

Fish Oil

and

Vitamin D

He may not lose weight really fast, but at least he can boost his brain function and maintain bone density.

Weightloss Now