Diet Tribe

January 31, 2011

Can Someone Help Me Create a Diet?

Filed under: diet help — Tags: , , , , , , , , — judy @ 12:02 pm

What’s this week’s diet help question? Let’s dive straight in…

Question: Hello, here’s the situation. Im chubby, I’m about to go to college and I dont want to be chubby in college lol.

Anyways I need a diet that will help me feel full because Im a big guy. Anyways I need something with low estrogen levels, high protein, and anything that will help me get healthier lookin skin. I am ready to give up white bread for whole grain, etc. Remember I am trying to lose weight, not gain muscle or anything, I already workout frequently. Oh and the challenge here is that I need a diet with the most common household foods like broccoli, whole grains, carrots, peanut butter, etc. The most exotic thing i have is oatmeal lol.

Answer: Im a personal trainer and first off congrats on everything! You want to eat fruits, vegetbales, grains, any foods thats grilled like chicken. Tuna fish, salmon, nuts like almonds they are good fats for you. turkey, ham, egg whites if you can eat that. Eat every 2-3 hours to keep your metabolism up you said you already workout which is great! You def want to do that. dont eat past like 8 oclock at night cause eating before bed is terrible. I know you said your going to be a college student and it might be hard, but try to stay away from the alcohol another thing that is hard is getting enough sleep with school work and everything. Its important to atleast get 7 hours of sleep a night. If you really want to try skim milk instead of milk I mean things like that help. Best of luck to you!

January 30, 2011

Diet Help? Take out Only Option?

Filed under: diet help — Tags: , , , , , , — judy @ 12:02 pm

I just love answering these diet help questions. Here’s another:

Question: Okay, so I have been really serious about my fitness since September. I started p90 about October after biking everyday for an hour a day. Well, my bike stopped working so now it’s only p90. Well, I only eat 2 times a day, dinner and a snack. I have a weird schedule so it works for me. What my question is, is how can I maintain a healthy calorie intake with the foods my dad buys, which is usually garbage foods like pizza several times a week? He’s really lazy and doesn’t put effort into dinner. How can I go about eating healthier when I have to eat fast take outs when I don’t have an option?
Answer: Many fast food places offer options for grilled chicken now, so try to opt for that over fried. Try to choose things that aren’t fried when possible. If you do have to order fried, try to remove any batter and skin. If your remove the skin and batter from KFC chicken, you will remove most of the oil for example. Choose wheat bread over white when possible. If eating pizza, try to stay away from sausage and pepperoni - try to go for ham and veggie toppings if possible. Try to eliminate cheese from any sandwiches. Remember that most fast food is offering side salads in place of fries now. Try to keep some whey protein drink mix and some skim milk in the house so you can suppliment your meals. It will take some effort, and you can’t have the healthiest of diets from fast food, but with some thought, you can definitely improve your choices. Good luck

January 29, 2011

DIET & EXERCISE. PLEASE HELP.?

Filed under: diet help — Tags: , , — judy @ 12:02 pm

Well here’s a question I just had to answering straight away:

Question: Okay so i already eat somewhat healthy. i know what i shouldnt eat and how many calories are good. . . but i keep slipping with my diet and im not motivated to exercise. im trying to loose 2 pounds a week. i exercise but its boring when i run (wich is the most effective thing) is there a way to be motivated to exercise consistantly and to not slip on my diet.
i dont usually know how many calories are in regular foods.
anything to get on track or boost things thatll help me? PLEASE and THANK YOU so much for your time [=
(btw my goal is 50 pounds in 5-8 months. im 14 and 195 lbs. :l )
Answer: Don’t be fooled by people telling you that carbohydrates are fattening.

Like protein, fat and alcohol they contain calories, so it is a matter of how much and what type you consume.

Carbohydrates include sugars and starches, and occur naturally in cereals, vegetables and fruits. Refind carbohydrates, such as sugar and white flour found in lollies, biscuits and white bread should be avoided.

What’s also important is the amount of toxins in your body. These build up over time, especially in those of us who over-eat, love highly processed foods and junk food, and are generally over weight. The build-up of toxins inside the body result in signs and symptoms of fatigue, headaches, bloating, back pain and acne just to name a few. A body cleansing program will get rid of toxins.

I have now lost 38 pounds since I went on a body cleansing program (see source) and followed this by getting rid of refined foods (and junk food) out of my eating habits. I also reduced the amount I was putting on my plate for each meal. My skin has a healthy glow again and I feel great.

No bad after 4 months. I still have 22 pounds to go to reach my goal weight and plan to get there by summer.

Good Luck

January 28, 2011

Will This Diet Help Me Lose Fat? Plz Let Me Know?

Filed under: diet help — Tags: , , , , , , , , — judy @ 12:02 pm

This week’s question is as follows:

Question: 6:00am I eat 1/2 cup oatmeal with 1scoop of whey protein (pure protein brand) tbs honey and tbs extra virgin olive oil
9:00am I eat brocolli with lettuce, tuna and tbs extra virgin olive oil
1:200pm I eat an apple
3:00pm I eat the same thing as 9:00am
6:00pm I eat handful of peanuts

I work out 6 days a week, I do the stair stepper at the gym moderate intensity and I train each body part 1 day a week.

Will this get me toned and lean if I keep this up?

Answer: yes it will as long as you workout you will lose the weight if you burn more calories then you take in you in burn it off. hence if you eat more you have to workout more. eating protein in the mourning is really good too. try not to do the same workouts tho every couple of weeks work that muslce group in a different way it tones better that way

January 27, 2011

:/ I Feel Fat and Want to Diet Help?:/?

Filed under: diet help — Tags: , , , , — judy @ 12:02 pm

This week’s question is a good one. Let’s have a look:

Question: Well my mom has told me I’m fat(<–yep she did) and I think I’m fat :/ and I want to go on a diet? How should I do this?? I’ve tried it before but it’s hard lol.. So any suggestions on how to diet:/ and those weIghtloss things they show on TV don’t work! And ik to exercise but what else?
Answer: The products you see on TV are merely just an aid to help you burn fat and lose weight. Well, you should go jogging early in the morning, as much as possible (during diet days) do not eat rice, instead eat vegetables, do some dancing.

Walk a lot, never use elevators, patience and most importantly discipline. Controlling yourself is the best key to your answer. Good luck on your Diet!

January 26, 2011

On the Atkins Diet for 2 Weeks, Weight Has Plateaued for the Last 5 Days…help?

Filed under: diet help — Tags: , , , , , , , , — judy @ 12:02 pm

A tough diet help question this week. Let’s dive straight in

Question: I have been doing strength training, not really with weights, but sit ups, push ups, lunges, squats, etc. Been doing some yoga. I have been doing *at least* 30 minutes of cardio each day. I am just starting to get back into shape, as I just had a baby in July.

I went from 199 on the 8th of January down to 188 as of the 22nd of January, and have been stuck there ever since. I have been a carb-o-vore my entire life, and seemed to have adjusted well to eating a high protein diet. What am I doing wrong? How can I get my numbers dropping again?

Answer: With low carb, you don’t lose weight every day or every week even, the body goes through periodic adjustments. I lost 10# overnight after a plateau, I assumed weight loss was over, so I increased calories & carbs 5g & poof, I woke up 10# lighter. I didn’t know that was humanly possible, but it’s common experience among low carbers. My weight loss continued thereafter. I think the body just needs to be reassured there is no famine.

But the first plateau doesn’t start til the 6th week. I’m betting you are using the bars or shakes.

Are you eating enough calories? If you are exercising your caloric need is much greater. Has your dietary fat been at least 65% of total calories? Have you been eating the Atkins bars or shakes, they will stop weight loss cold. Citric acid found in many drinks can disrupt ketosis. Some people have a hard time losing with dairy & artificial sweeteners. I would suggest eliminating all these for at least a week & increase your fat ratio to greater than 80% of total calories. The greater the fat ratio the easier the fat loss.

Measure everywhere & use that to gauge progress rather than the scale. Low carb creates lean tissue even without exercise, when you exercise you gain even more. So you may gain 10# of lean tissues & lose 11# of fat & it will only show a net loss of 1 pound but you’ve drastically altered your body.

There is no reason to ever go off a low carb way of eating, you slowly re introduce carbs to your way of eating & as long as you don’t exceed 9grams of carbs an hour (144 carbs a day) you won’t trigger insulin (the fat storage hormone) no matter the calories. Most of us do low carb most of the time & if we cheat & slip back into low carb the next day. I still cheat with sugar occasionally. It’s just not a regular part of my life (as it was preAtkins, 6 years ago, when I felt it controlled me & I had no control)

The rungs to reintroduction of carbs in 5 gram units - all available to very active people in as little as 11 weeks. Make sure you do them in order & you can skip a rung if you do not intend to include it in your permanent way of eating, such as the alcohol rung.:
* (minimum week 3 - maximum 25grams day) Acceptable vegetables, larger quantities
* (minimum week 4 - maximum 30grams day) Add 5grams Fresh cheese
* (minimum week 5 - maximum 35grams day) Add 5grams Nuts and seeds
* (minimum week 6 - maximum 40grams day) Add 5grams Berries
* (minimum week 7 - maximum 45grams day) Alcohol can be added if desired
* (minimum week 8 - maximum 50grams day) Add 5grams Legumes
* (minimum week 9 - maximum 55grams day) Add 5grams Other fruits
* (minimum week10 - maximum 60grams day) Add 5grams Starchy vegetables
* (minimum week11 - maximum 65grams day) Add 5grams Whole grains
If you are continuing to lose or maintain (whichever is goal) in week 12 & beyond, you continue to add 5grams a day per week til you reach your personal carb level.

Many people gain weight on high carb, then switch to low carb to lose weight & then are shocked when they return to high carb that they gain weight. Many people can return to moderate carb levels but very few can really eat all they want of sugar and maintain weight or health.

You will lose more body fat eating protein and fat (don’t eat protein alone) than not eating AT ALL. To lose weight fast eat all you want but nothing but meat, eggs, healthy oils, mayo, butter and half an avocado a day (you’ll need added potassium). Keep the calories high and the fat percentage high, at least 65% of calories. Adding in green vegetables & some cheese will continue weight loss but at a slower pace.

Your body won’t release fat stores if you lower calories below what it needs. It will slow your metabolism to compensate and store every spare ounce as fat. If you continue lowering your calories, it will continue lowering that set point, til you can survive off nothing and store fat on anything. The body will only release it’s fat stores if it knows there is plenty of food.

The core of the Atkins program is converting your body from glycolysis (burning glucose as fuel) to ketosis (burning fat as fuel). You need to keep your fat levels at >65% of your calories, if you don’t your body will still remain in glycolysis by converting 58% of excess protein into glucose (via gluconeogenesis).

Ground flax seed (4 Tbsp) 1/4 cup water, artificial sweetener, mix in a raw egg - let sit 10 min. to absorb liquid, put some cream cheese in the middle & nuke 2 min for daily fiber needs.

January 25, 2011

Need Help with My Diet?

Filed under: diet help — Tags: , — judy @ 12:03 pm

This week’s question is a good one. Let’s have a look:

Question: I have been dieting for just a little over a month and have actually gained 5 1/2 lbs. I talked to my doctor about it and told him what I have been eating. Apparently french fries don’t count as a vegetable? I don’t understand, I always here fast foot advertising that they cook the fries in non fat oil or something. Did anyone else know this? anyways, what is a good substitution for this?
Answer: If you are looking for information on an effective weight loss program, you have to sift through
countless advertisements and â??testimonialsâ?? to come across truly unbiased reviews.

When you seek information from a website that is out to sell something, it is most likely that
such information may mislead you. For example, if it is a weight training program and allied
products that are showcased on a site, you will find that a major emphasis is laid only on
strength training as a means of achieving effective weight loss.

Also, if you have gained weight post-dieting, it is better that you stop trying any new diet.
Most diets will give you a common result: once you revert to your normal diet, you will pile on
the pounds.

So unless you apply the following basic principles of an effective weight loss regimen, you will
not lose weight for good:

* Increase Metabolism: It is essential to boost your bodyâ??s metabolic rate, especially your
basal metabolic rate (BMR) if you want to maintain your goal weight as well. The best way
of improving BMR is by following a training program.

However, it all depends on what you want to achieve. If you have a set goal in mind, such as
obtaining â??rock hard absâ??, then that is achievable only through strength training. On the other
hand, if you are looking to get rid of flab, then increasing your metabolism will help you
significantly.

* Weight Loss with Lean Muscle: Sudden reduction in calorie intake or excessive dieting
results in the loss of lean muscle, and not fat. Two things that directly affect your
bodyâ??s BMR are body composition and surface to volume ratio. Strength training is all
about increasing lean muscle mass, since this and a higher volume to surface ratio enable
your body to burn more fat.

In simple words, if your muscles are strong enough, you are in a better position to release
muscular energy and further boost metabolism. Proper weight training promotes lean and strong
muscles, and is the most effective weight loss program, since it helps you burn fat even while
resting.

* Brisk Walking: The problem with an intense workout is that not many people possess the same
tolerance levels, and not everybody has great physical capacity. There may also be instances
where people suffer from some condition and cannot perform any intense exercises.

In such a scenario, brisk walking is a God- given substitute. It burns excess fat as it involves
most muscles of the body. It is also the easiest exercise out there, and very enjoyable if done
outdoors.

* Nutrition: Adequate nutrition is an essential component, regardless of how you program your
strategy for effective weight loss.

An effective weight loss program ceases to be so if it is not healthy. Weight loss is about
burning off more calories than you consume, but denying yourself adequate food and nourishment is
a big no-no, as it will only work against, and not for you.

To lose weight the right way, follow a balanced diet that is low in refined sugars and fats, eat
small meals at regular intervals, and ensure that you ingest a bit of protein in each meal to
maintain muscle mass and energy levels.

January 24, 2011

Diet Help?……………………..?

Filed under: diet help — Tags: , , — judy @ 12:02 pm

I just love answering these diet help questions. Here’s another:

Question: Ok, so i’m trying to lose about 2 pounds a week (although any more is definitely good). I’m 14, 6′2", 202 pounds. My goal weight is 180. Can anyone help me out with a diet like what foods to eat and what to avoid and all that stuff. Also i run about 2 miles a day for exercise and thats about it :L
Answer: At your age, you don’t need to go on a "diet" per se. You need to simply be more active, eat little or no refined sugar (soda, candy, etc. but fruit is ok), eat more protein, don’t eat after about 7 pm, get plenty of sleep and perhaps get involved in sports at your school. These simple things will also keep you from having more serious weight problems as you get older! Trust me - I went through it. :)

January 23, 2011

Help!! My Mom Won't Let Me Diet!?

Filed under: diet help — Tags: , , , , , , — judy @ 12:02 pm

I just love answering these diet help questions. Here’s another:

Question: I really want to gø on a diet! A six meals a day diet, (small meals) but she always makes meals like
(Peas, Applesause,Spagetti, meat balls,) basically all the five food groups but then gives HUGE servings of food! How do I tell her I want to, bc she always gets mad,, " I make you good healthy foods and you f***ing complain, now make your own da** food!" ): plz help!!.
Oh haha. I’m 13.
Answer: 13? Yes, I was in the exact same position as you. But your mom’s only looking out for you. These teenage years are when the body grows. You need lots and lots of food for that to happen.

6 meals a day is actually good as it revs up the metabolism but 3 meals a day isn’t bad at all. I’m not sure why you want to go to 6 meals a day but a good way to encourage your mom to be more flexible is to tell her you WILL eat the amount of food she gives you in one sitting…except you’ll eat it in 2 sittings instead.

Doing this not only satsifies you but ensures that your mom feels satisfied knowing you’re eating all the food she makes for you but just spaced out more.

I hope your mom listens but if you’re going on a diet to lose weight, then i don’t suggest doing so at this age. Best way to stay fit is exercise when you’re 13. It’s the years to be active. But if you just want equally spaced out meals, then go for it!

January 22, 2011

Help Chinese Dinner and Diet ?

Filed under: diet help — judy @ 12:01 pm

Well here’s a question I just had to answering straight away:

Question: So I’m on a strict diet, i’ve been on it for two weeks
i’ve stuck to it fantastically, im enjoying it and seeing major results in my body
not one chocolate bar has got in my way !
and well heres my problem.
my boyfriends friend and all his friends are going to chinese restaurant for a meal for his birthday
my boyfriend told him to book us in ages ago, when before i said im not going for another reason.
so today is the day of the chinese restaurant tonight.
i have to go because they booked it and my boyfriend is being shitty with me if i dont go.
i dont wanna break my diet for the world.
how can i do this ?
ive done so well ive skipped every opportunty of take outs etc these past 2 weeks when ive wanted one so bad, i dont want to stop my diet for some meal out that i dont even want to go to because of the people there
Answer: Don’t worry about a cheat meal once in awhile. Just eat in moderation and stick to lean meat and vegetables and don’t eat too much white rice!
Older Posts »

Powered by WordPress