DIETARY GUIDELINES FOR LOSING BODYFAT

These are guidelines to follow whenever you want to drop some body-fat or create more definition in your body shape. Staying Lean is just a management process. If you are looking to lose body-fat rather quickly then it takes a certain amount sacrifice, discipline and time. Not 2 weeks either!

There are three principles you must implement to achieve bodyfat loss safely and most efficiently:
1.    Nutrition (food that you eat)
2.    Aerobic Activity (to lose bodyfat, not increase heart rate)
3.    Resistance Training (weight training)
The fastest way to achieve a lean and healthy body is incorporate all three principles consistently.

There are several factors that will determine how fast or how slowly you drop body-fat. Your lifestyle, your stress level and how you handle the stress are all variable factors to your quest. Your activity level and how your body adapts to exercise.

Once you achieve the lost inches in your clothes or the weight loss that is when the management process begins. Eat whatever you like in moderation and keep your activity level consistent. If you notice your clothes become tighter then refer back to your guidelines and eat “clean” a few weeks and you will lose the excess body-fat again. However, by any means if you are trying to lose weight or drop body-fat make sure you EAT. DO NOT STOP EATING OR EAT ONE MEAL A DAY. Your metabolism will slow down and your will pay for that type of destructive eating habits trust me.

The guidelines are very simple. Eating “Clean” in the fitness industry means simply eating what nature has provided without anything being touched by man.
“Processed.”

DIETARY GUIDELINES FOR LOSING BODYFAT
High Quality Protein
Chicken
Turkey
Egg Whites
Tuna (can, chunk light or white packed in H20)
Fish- Flounder, Shrimp (grilled), Orange Roughy, Tilapia, Cod, Salmon, just about any fish is ok for your needs.
Food is not Fried!

High Quality Carbohydrates
Fruit, use only 30-60 min. before exercise or by lunchtime meal.
Sweet potato with skin, nothing added but seasoning
Oatmeal
Honey
100%Whole Wheat Bread/Toast
Rice Cakes, any flavor you like
Graham crackers, use sparingly
Brown Rice, use sparingly
Ketchup
Mustard- plain yellow mustard
Vegetables, the greener the better, stay away from colorful vegetables
Fluids
H20 32 oz. per day minimum. Trying to drop bodyfat, 64 oz. –100 oz. Per day
Coffee is ok 1-2 cups per day, not more
Tea
Sport drinks after exercise ok, Gatorade etc.
Favorite juice diluted with water if you can’t drink required water.

Supplementation to strengthen the Immune System
Multivitamin/mineral  (2) first meal  (2) last meal
Vitamin C 3-6,000 mg. Per day (take anytime during day)
Vitamin E 1000 IU per day

Additional Guidelines to lose bodyfat create definition, become more lean/toned.
Eat a meal every 3(Minn.) to 5(max.) hours, each meal should have 2/3 protein. Use protein supplement if you don’t have time to eat protein.
Water is the best diuretic, drink plenty of it.
Remove salt from your diet completely. Wean your body off salt gradually and you will wonder why you ever added it to your food.
Follow these guidelines and you can sculpt your body anyway you want. The longer you follow the guidelines the more results you will have. If the food is not on the list then don’t eat it.
The body changes slowly, if you expect advanced results in 2-6 weeks, then go to the plastic surgeon instead!