Dieting rules, the real deal.

Unless you are willing to follow these rules religiously, it's my educated opinion that your results will be sub-par in one form or another. One or more possible benefits will likely be sacrificed. Weight-loss will be slower than it could be, you will lose unacceptable muscle mass, blood-lipid profiles (HDL/LDL) will not improve or will worsen, you will GAIN fat mass, your insulin level will be chronically elevated (very bad) , you will have lower than acceptable mental and/or physical energy levels.

1) This first one is pretty simple. There are a few very minor exceptions which I will elucidate shortly. Protein; if it doesn't fly, walk or swim don't eat it. Possible exceptions; eggs. They don't fly, run or swim (yet) but they are on the "good" list. Another; some dairy. Cheddar cheese is a PRODUCT of a "walker"... close enough.

2) Eat 4-8 servings of fibrous veggies per weekday. High protein requires high fiber. You also need the vitamins and minerals as well as the phytonutrients to achieve optimum health. Leave out the greens and suffer the consequences. Broccoli, spinach, caulifower and aspargus are but a few examples.

3) Eat at least 1 gram of protein per pound of lean bodyweight. I am fairly lean so I make sure to get at least 250 grams of protien per day. You are kidding yourself if you don't think you need this amount. Many hormones are made from protein such as growth hormone. Protein and fat are what our bodies were and ARE designed to use for energy, growth and repair.

4) Plan a cheat meal every 5-6 days. Unless you need to lose a lot of weight or need to lose weight quickly, you can "cheat" for a period of 12-24 hours each weekend. This should include things you may be craving like breads, grains, pasta, sweet potatoes, fruit etc.

5) Use organic meats, veggies and dairy as often as you can afford to. Avoid all trans fats and minimize artificial sweeteners.

6) Vary your sources of protein and veggies at least every week to avoid developing allergies.

7) The average female trainee should eat 1,500-2,500 calories per day. This amount should be varied throughout the week. If you need 1,800 calories per day over a 5 day period, you want an AVERAGE of 1,800 calories. That may mean 400 calories less one day and 400 extra the next to balance it out. Do not get caught up in eating the same amount day-in-day-out. That's not not how we are designed to live. Practice the "art" of missing a meal once in a while. It'll allow growth hormone to do it's job. This is an idea I got from Art DeVany. I discovered him during my research on human evolution. Smart man. He deserves a lot of credit.

8) Instead of avoiding fats, you need to seek them out. I will elaborate on the many benefits of fish oil and other oils such as extra virgin olive oil (EVOO) in a later article. Just make sure you either eat a whole lot of cold-water fish, salmon etc. or take 6-12 grams of fish oil capsules per day. And make your salads with EVOO.

9) Make sugar-free Metamucil you friend. Take it at least two times per day unless you are eating HUGE amounts of fibrous veggies (from #2 above). And drink up to a gallon of fresh water per day. It's much easier than you think if you carry a 2 quart container around with you and sip it throughout the day.