![]() ![]() Author: Tim Ferriss: Country: United States: Language: English: Subject: Health & Fitness, Weight Loss, Diet, Self-help: Genre: Non-fiction: Published: 2010 (Crown. Check out 30 Day Detox Diet Plan Challenge to Lose Weight instantly. Also check out the below Do's and Don'ts to maintain a healthy and natural weight loss.
The Diet Nutritional Plan Diet & Nutrition Fitness Meals. I’m not a Nutritionist, but I Lost 3. Months, The Healthy Way. I got on the scale on October 2. I weighed almost 2. I weighed 2. 48 lbs to be exact and I decided I was ready to lose weight now. All the diet books I read were either too vague or proposed I go on a diet that was either very expensive, time consuming, or disgusting. I had lost weight in the past, but I knew I had done it in unhealthy ways. ![]() ![]() I decided to look at how my diet in college differed from my current diet first off. The College Diet ( Lost about 4. My diet in college, when I was very seriously trying to lose weight, consisted of the following ( Do not do this ): Breakfast : Coffee ( 0 Calories )Lunch: 2 Cups of Rice, 2 Tbs Soy Sauce, Two Tbs Dijon Mustard ( 4. Calories )Dinner: Fiber One Cereal, Baked Beans ( 2. Calories )Other: Mt Dew and Beer ( 1. Calories )I ate these foods almost every day. Like I was saying, I was serious about losing weight, but I was disregarding health which at the age of 3. I’m more aware of. ![]() ![]() ![]() The Current Diet that Made Me Fat ( Gained 5. Years )Over the last 5 years, most people thought I was a healthy eater. Mainly because I don’t eat Beef or Pork. At my worst, I ate: Breakfast: Scrambled Eggs with Cheese, 2 pieces of Bread and Jelly ( 8. Calories )Lunch: Tuna Salad Sandwich and Doritos ( 1. Calories )Dinner: Normally Pasta with Cheese ( 1,0. At my best, I ate: Breakfast: 2 Biscuits, Veggie Sausage and Jelly ( 5. Calories )Lunch: Whole Wheat Bagel, Veggie Burger, Mayo, and Dorito’s ( 1. Calories )Dinner: Spaghetti and Bread ( 1. Calories )Other: Coffee and Coke Zero ( 0 Calories )These two common meals averaged out to 2. More importantly though: I was eating 3. ![]() I’m 6’3”, with a large frame. I was eating 4. 6% more fat than I should. I was eating 3 times the recommended amount of sodium. Sodium causes heart attacks, strokes, kidney failure, etc. You, the reader, are also probably eating this much sodium. I was eating 3 times the amount of recommended Cholesterol. Nearly, twice the recommended amount of saturated fat. My New Diet – Nutritional. What I Promise: You will lose weight, on a consistent basis. You will eat food that tastes better than what you are currently eating. You will be eating healthier than you ever have. You will not have to exercise. You will be able to cook all meals in under 2. You will spend less on food per month. You will never be hungry. I will detail everything in this series of articles. You will know exactly what to do every step of the way. You won’t need to buy vitamins, supplements, or anything at all. What You Must Promise: If you aren’t willing to follow these rules, in my opinion, you should give up dieting forever. In exchange for looking like a million bucks, living longer, feeling healthier, and spending less you must: Give up eating Beef and Pork, but not Chicken, Turkey and Fish. Give up eating Fried Food, but I have healthy alternatives that taste like the food has been fried! Give up eating cake, pie and sweets, but again I have very healthy alternatives, that will make you feel like your cheating, when you’re not! Does that sounds good to you? In the next article, I’ll explain exactly how many calories you should eat in a day under the Diet Nutritional Plan. First off you are going to want to know what size frame you have. Take your arm and project it away from you and then bend your palm towards your body. There are to bones that lay above your elbow, toward your bicep, that will protrude the most. Measure roughly the distance between the tips of those two bones. Using the chart below, you’ll see what type of frame you have. Men ( Medium Build )Elbow Measurement. Women Medium Build. Elbow Measurement. If they are larger than the above chart, you have a large build. Now below, figure out the number of calories you need to consume. Ideal Weight vs. Height. Small Frame. Medium Frame. Large Frame. Required Calories. Required Calories. Minimum Calories. Women. 4’ 1. 0”1. Ideal Weight vs. Height. Small Frame. Medium Frame. Large Frame. Required Calories. Required Calories. Minimum Calories. Men. 5’ 0. 2”1. 28- 1. These charts are taken from an insurance under writing company. I find them to be very reliable, because if they guess wrong about your health they lose money. Corporations, most definitely, don’t like to lose money. To use myself as an example, I’m 6’ 3” and my elbow measurement is 3- 1/4”. So, that means, I require about 2. Calories to maintain my current weight. Since I want to lose weight I’m going to aim at consuming about 2. You should never consume less than 5. If your body goes into starvation mode, you are not only going to be eating in an unhealthy manor, but you’ll also stop losing weight. It’s ok to consume 5. You will however feel comfortable in a short time reaching the 5. In the beginning, of the diet you can eat as much of the recommended foods as you want. You will find that your body will fall in line because of the pure density of the foods I recommend. Ok, that brings us to the end of the Diet Nutritional Plan Calorie Requirement article. In the next article, I’ll explain what types of foods you’ll be eating. Luckily, I’m willing to tell you which foods maximize the positives, while minimizing the negatives. I read 1. 00’s of labels and here is the list in order of the best foods: Blackberries ( Best )Jalapeno Peppers. Peas. Corn. Eggplant. All Bran, Bran Buds. Asparagus. Quinoa. Kidney Beans. Strawberries. Fava Beans. Northern Beans. Bob’s Red Mill, 1. Hot Cereal. Romaine Lettuce. Cauliflower. Green Peppers. Broccoli. Brussels Sprouts. Green Beans. Spinach. Navy Beans. Mozzarella, Non- fat Cheese. Pinto Beans. Hodgson Mill, Whole Wheat Bow Tie Pasta. Chinese Cabbage, Pak- Choi. Mushrooms. Ice Berg Lettuce. Radishes. Archer Farms, Cinnamon Start, with Protein. Onions. Zucchini. Pickles. Carrots. Sara Lee, Whole Wheat Bagels. Apricots, Canned. Cucumber. Mung Beans. Del Monte, Tomatoes, Canned, No Salt. Fat Free, Refried Beans. Peppers, Hot Chili. Bran for Life, 1. Whole Grain Bread. Black Beans. Grapes. Campbell, Pace, Chipotle Chunky Salsa. Marmite, Yeast Extract Spread. Baked Potato. Peaches, Canned. Turkey, Oscar Mayer, Smoked, Fat Free. Rice, White Long Grained. Mrs Bairds, 1. 00% Whole Grain Bread. Ezekiel 4: 9 1. 00% Flourless Grain Cereal. And a whole bunch of other foods. It might also be useful, to know what foods measure best for each of the good things? The Diet Nutritional Plan: Foods that Will Make You Feel Full. Jalapeno Peppers. Asparagus. Romaine Lettuce. Broccoli. Green Peppers. Green Beans. Spinach. Ice Berg Lettuce. Zucchini. Leeks. The Diet Nutritional Plan: Foods with the Highest Amount of Fiber per Calorie. All Bran, Bran Buds. Cauliflower. Eggplant. Campbell’s, Pace, Chipotle Chunky Salsa. Romaine Lettuce. Broccoli. Green Beans. Chinese Cabbage, Pak- Choi. Radishes. Spinach. The Diet Nutritional Plan: Foods with the Highest Amount of Protein per Calorie. Applesauce, Mott’s Natural. Marmite, Yeast Extract Spread. Talapia. Tuna, Fresh Albacore. Freshdirect, Boneless Chicken Tenders. Orange Roughy. Mozzarella, Nonfat, Cheese. Bumble bee, Tuna, Albacore, Canned. Shrimp, Steamed. Turkey, Oscar Myer, Smoked, Fat Free. The Diet Nutritional Plan: Foods with the Highest Amount of Fiber and Lowest Sodium. Jalapeno Peppers. Corn. Peas. Eggplant. Quinoa. Strawberries. Fava Beans. Bob’s Red Mill, 1. Hot Cereal. Kidney Beans. Green Peppers. The Diet Nutritional Plan: Foods with the Highest Fiber and Lowest Carbohydrates. All Bran, Bran Buds. Asparagus. Northern Beans. Broccoli. Cauliflower. Romaine Lettuce. Spinach. Green Beans. Eggplant. Kidney Beans. The Diet Nutritional Plan: Bread List. Bran for Life, 1. Whole Grain Bread. Sara Lee, Whole Wheat Bagel. Brown Berry, Whole Wheat, Double Fiber. Mrs Bairds, 1. 00% Whole Grain Bread. Pepperidge Farms, 1. Whole grain Bread. The Diet Nutritional Plan: Cereal List. All Bran, Bran Buds. Bob’s Red Mill, 1. Hot Cereal. Ezekiel 4: 9, 1. Flourless Grain Cereal. The Diet Nutritional Plan: Pasta & Rice List. Fantastic Foods, Whole Wheat Couscous. Hodgson Mill, Whole Wheat Pasta, with 2% or less fat, 6 grams or greater in fiber. Quinoa. Palenta. Uncle Ben’s, 1. Pure Wild Rice. Rice, White Long Grained. The Diet Nutritional Plan: Cheese List. Mozzarella, Non- Fat. Cabot Cheddar, 7. Less Fat Light. Sargento Preferred Light, Swiss. Salakis Low- Fat Feta, Zero Sodium. The Diet Nutritional Plan: Great Cheats. Salsa. Pickles, My Favorite. Applesauce, Mott’s Natural. TCBY Dessert: Smoothie, Mighty Berrie, 2. Subway: Fruizle Express, Berry Lishus with Banana, Small. Honey. Numerous Fruits: Oranges, Apricots, Peaches, Grapes, Apples, etc. The Diet Nutritional Plan: Best Vitamin A Foods. Carrots: 1/4 cup for 1. Spinach: 1/3 cup for 1. Sweet Potato, Glory Foods, Canned: 1/2 cup for 1. Apricots, canned: 1- 1/4 cup for 1. Romaine Lettuce: 1- 3/4 cup for 1. The Diet Nutritional Plan: Best Vitamin C Foods. Hot Chili Peppers: 1/3 cup for 1. Green Peppers: 1/2 cup for 1. Strawberries: 3/4 cup for 1. Orange: 3/4 cup for 1. Broccoli: 3/4 cup for 1. That explains which foods are best for whatever purpose you have. I love the fact that most of your requirements are found in just a cup of one specific type of food. You will see your average requirements below, thanks to the FDA: Total Fat: 6. Cholesterol: 3. 00 milligrams or less. Sodium: 1. 50. 0 to 2. Carbs: 1. 30 to 3. Fiber: 2. 5 to 3. Sugars: 4. 0 grams or lower. Protein: 5. 0 to 7. Vitamin A: 3. 00. IUVitamin C: 9. 0 milligrams. Calcium: 1. 00. 0 milligrams. Now, you know how many calories to eat and what food to eat. You need someone to show you a list of the calories, fat, fiber, cholesterol, sodium, carbs, fiber, sugar, etc. Then we’ll move on to specific meal plans and then I’ll give you a few more opportunities to cheat and still lose weight. On to the next article with you. Most diets fail because people feel to limited in what they can eat. In a later article I create an exact week long diet plan for you, but it’s good for you to see this list ahead of time. Frederic Patenaude Raw Foods Diet. I started experimenting with my diet back in 1. I’ve been searching for the healthiest, yet most practical way to eat and live. I first went on a very strict (and confused!) natural hygiene diet. From there I began making my way into raw foods and experimenting with various types of raw food diets. After that I experimented with cooked foods again, then back to raw foods, and have since been fine- tuning my diet to find the ideal. There was a time when I wouldn’t have touched a piece of bread with a 1. I wouldn’t awaken my “cooked food cells” and stayed raw. There was a time when I did everything in my power to eat the freshest, best organic raw foods there was, yet was not feeling the vitality or mental clarity I had before I was even a vegetarian. There was a time when I binged on all sorts of cooked foods I had sworn never to eat again, out of the frustration that the raw diet was not working for me, and the shame I had for not having succeeded. I now look back at these difficult days and realize that all of this turmoil was unnecessary. I worked things out using the empirical approach — that is to try everything out in order to come to my own conclusions. This is a time- wasting technique, but it did allow me to truly learn these things for myself. Being a raw- foodist for example, is not the point. We shouldn’t focus on that. We have to keep in mind what we’re doing this for. In that search for the perfect diet, we’re doing this to be healthy and enjoy life more — not to achieve an “ideal.”Willpower is not enough to maintain, we need knowledge too. You can have the willpower to climb 1. Using the lift is like utilizing proper knowledge. My Introduction to Rawdom. In 1. 99. 6, I was 2. The piece of advice that I came across when I first heard of the concept of raw eating seemed logical, but proved to be quite misleading to others and myself. It went something like this: “Eating raw foods is the most natural way to eat. All that you have to do is follow your instincts and eat as much as you want, as long as you are eating fresh raw fruits and vegetables, nuts and seeds.”Impressed by the simplicity of this system- less- system, I embarked on a journey that led me through deep nutritional imbalances. But first, the advice worked. I packed my fridge with fruits and vegetables and was eating all day long. I didn’t know about recipes or durian. I ate lots of food and went through a quite intense period of detoxification. I went through it and was feeling mostly good, even though I was still struggling with cravings. My will was as strong as could be and I was ready to be a raw- foodist for life and change the world along the way. The next part of my journey took me to California, where I discovered raw food recipes, an exciting world where all my repressed cravings could express themselves again. Pizza, chocolate cake, and pasta were back on the menu again. All raw of course. I was eating lots of fat, lots of raw food recipes, and lots of fruit, and I was just not feeling right. More Misleading Advice. Two new pieces of raw food lore would prove to be fatal for me. The first was, “Anything raw is better than anything cooked” and the second, “it’s probably detoxification.”So I kept eating and eating and kept saying to myself: “well, it’s raw.” I kept feeling bad and kept saying to myself: “it’s probably detoxification.”The Raw- Food Movement. Since then, the raw- food movement has been changing the way that it’s presented and many of the ideologies behind it. Yet many raw food books are still filled with made- up facts, bogus science, anecdotal evidence that just isn’t relevant to everybody. One person says that eating fruit will make you sick; the other one says that you should only eat fruit. One says that eating oil is bad for you; the other one recommends that you should eat lots of oil. Here are a few false statement made by raw- foodists I’d like to clear the air on once and for all.“Cooked food is toxic.”Statements like this are what tend to give the raw food movement a bad name. Cooking food doesn’t immediately turn it into something toxic. If this were as true as some people say, no one would be alive! It is true that certain methods of cooking, such as frying and barbecuing, create many carcinogenic substances in the process. But claiming that all cooked food is toxic is just silly.“Anything raw is better than anything cooked.”Reality check: Many raw food meals prepared at most raw restaurants do not fall in the category of “healthy food.” Many of them contain unnecessarily high amounts of salt, oils, and spices. The fact that a food is raw doesn’t make it necessarily healthy. There is more to a healthy diet plan than just eating raw, just as there is more to health than just eating.“Fruit is bad for you.”Most raw- foodists are living on such a high- fat diet (often more than 6. It has been proven that high- fat diets decrease insulin sensitivity (the effectiveness of insulin in carrying sugar to the cells), and thus raise blood sugar levels. So those living on high fat a diet, that is most raw- foodists, will inevitably experience more blood sugar swings when they eat fruit. Thus, the myth has spread now that fruit is not very healthy and that we should all aim at eliminating or reducing the quantity of fruit in our diet. Fruit is definitely one of the healthiest (and most palatable!) raw foods you can eat. So whenever you hear a bold statement that is the contrary of all common sense, such as “fruit is not a healthy food” — don’t take it for cash. Study the facts first and decide for yourself. Raw Food Hype. The raw food diet has become more and more popular over the years. Celebrities are now jumping on board; raw food restaurants are popping up in most major cities, the media is talking about it, and articles have been published in many magazines and newspapers. Raw- foodists usually rejoice when they see another article in the mainstream about the raw food diet, yet many of the time the message being conveyed to the masses really isn’t the healthiest one. Many of these articles start by quoting raw- foodists (mostly out of the context) expressing statements such as “cooked food is poison” or “cooking kills your food,” then they go on to talk about all the movie and pop music stars who are supposedly into it, they mention raw gourmet cuisine and raw- restaurants, and then conclude the article with a few nutritionist bashing and scoffing at the whole theory. There is more validity and merit to the raw food diet than just a passing phase for the media to take advantage of or for celebrities to temporarily hop on board with!“Raw Food” Means Really Raw. Raw foods are fruits and vegetables in their natural state, not dehydrated for hours and turned into crackers, raw cookies, and cakes. Prepared raw foods can still have a place in a healthy diet, but it really isn’t what the whole prospect of eating raw foods is really about. A plate of steamed broccoli is closer to being a natural food than a raw cheeseburger or raw cake sold at a raw restaurant somewhere. Eating raw is about filling our bodies with an abundance of natural vitamins, minerals, organic water, fiber, and all the nutrients needed to meet our needs, both for energy and maintenance. Time and time again, these needs are met the best with foods that are in their freshest, most natural form. Beyond Fanaticism. If you are 1. 00% raw and feel wonderful and someone comes along to tell you that what you are doing is killing you, I recommend you don’t waste any time discussing it. Just go along with your life and let them think what they will. If you are eating 5. You are here to eat and do what makes you feel your best, not rise to the expectations of others around you. What are you doing this for anyway? Because you want to call yourself a raw- foodist or a vegan? Hopefully not! Hopefully, you are eating and living the way you do because it’s what feels right to you and allows you to look and feel your very best. Eating raw is not the end- all, it’s simply a means to get you where you want to go. What have been your experiences with raw- food- fanaticism and everything in between? Let us know in the comments below!
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