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The following Diet Tips are in order in which they were posted by BBCOACHCHRIS.
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EAT SLOWLY
June 2, 2010
Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every last bite!
HAVE THE RIGHT MINDSET
June 2, 2010
Focus on being healthy, not becoming thin.
Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body's health rather than worrying about foods that will affect your body's weight. The basic food pyramind offers an outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health
BUILDING MUSCLE HELPS YOUR DIET!
June 2, 2010
LADIES and GENTLEMEN! Yes, I said ladies! It's perfectly fine for ladies to build msucle!
We chose to list this separately from the "exercise" category because of the significant weight loss benefits attached to weight training in and of itself. The basic equation is this: the more muscle tissue you have, the more calories you will burn. This is why world class weight lifters must eat thousands of calories a day to maintain their weight. Muscle is active tissue, fat is not. Thus, muscle "burns" a significant number of calories each day for its own maintenance. In her book Strong Women Stay Slim, Miriam Nelson, a Tufts University researcher, showed that a group of women who followed a weight loss diet and did weight training exercises lost 44% more fat than those who only followed the diet. While aerobic activity can help burn calories, muscle's where it's at when it comes to giving your metabolism a significant daily boost even at rest.
DIET TIPS ON BULKING
June 2, 2010
Most guys need to consume an additional 2,500 to 3,500 calories a week to gain one pound of muscle each week. You can pump iron until you're blue in the face, but if you don't augment your training efforts with enough food and fluid, the laws of human biology and simple mathematics dictate that you won't get any bigger. "When it comes to gaining muscle, the most important thing is eating enough calories to fuel both your exercise and the metabolic processes needed to build muscle," says Susan M. Kleiner, Ph.D., R.D., author of Power Eating. "Most guys who have trouble gaining weight and strength simply aren't eating enough."
EASY STEPS TO DIETING
June 1, 2010
I believe your eating habits will either break or make you. If you maintain a good eating habits throughout the P90X program, your chances of finishing the program with the results you're looking for will increase substantially. A good diet with exercise MUST go together. You cannot do one without the other or you are just wasting your time. You really want to focus on small meals every 2 hrs or so, excluding your bed time of course.
Don't eat late: Try to go to bed hungry - if you eat late, especially a heavy meal, it will just store in your body as fat. A good trick is to drink lots of water so it will at least give you full feeling until you go to bed.
Prepare your meals ahead of time: Cook on the weekends or at night and cook extra. Try to have meals ready for at least two days in advance. Block off a section in your fridge just for prepared meals only. By doing this, you won't be tempted to grab some junk food at work plus it will help you save some cash!
Stay away from High Fructose Corn syrup: This stuff is bad. Don’t believe those commercials on TV. This stuff is THE cause of our obesity problem in the US. The chemical tells your brain you are still hungry. Get your food from a health food store or just read the ingredients. This stuff is in everything!
ALTERNATIVE DIET TIPS
May 30, 2010
I suggest following the P90X diet, however, if you are not able to cook the meals it ask for or possibly can’t afford the diet (it seems that the healthiest food seems to be most expensive), here are some diet tips to follow.
You’re going to want to consume a lot of protein during this program. This will fuel the muscles and promote muscle growth. Like I’ve stated before, try to consume 1-3g per body pound. Invest in protein shakes; they will make this easier to obtain daily. Beachbody makes a great Whey protein product, as well as, Shakeology!
You’re going to need to intake enough calories to burn through the workouts, however, not too many that it slows the result process. For people looking to shred the fat, I suggest 1300-1800 calories daily. For those of you who are trying to gain muscle mass during the P90X process, try to consume 2200-2800 calories daily. These calories are of course HEALTHY calories!
As far as carbs, I would avoid a lot of the complex carbs as they will only store as fat. Simple carbs are great for quick jolts of energy and have a better chance on being burned off during the workouts.
Eat small portion several times a day. I suggest eating 6-8 times, breakfast, lunch, dinner and snacks in the middle of those. Do not eat heavily before bed. I suggest an 8oz bowl of cottage cheese (No-Fat) with a protein shake. Eating before bed will most likely store as fat
Here’s the run down – high proteins, low carbs, count the calories and take Shakeology. Shakeology will help your metabolism, control your cravings, fuel the body with its nutrients and pack you with protein to promote faster gains!
Lets start Shakeology today!
WHAT SHOULD I BE EATING?
May 29, 2010
The P90X diet is hard to keep up on, I agree. A problem I run into a lot is people complaining that their plan on the nutrition guide calls for way too much food. A great way around this problem is to purchase either the Meal Replacement Shake or even better SHAKEOLOGY. These shakes pack more nutrients than a meal, therefore, can easily be used to make up for any lost meals you feel your body cannot consume.
I suggest eating 6-8 times a day, small portions and foods packed with protein. Breakfast stick with eggs, snacks stick with tuna sandwiches or peanut butter sandwiches, lunch I usually stick with a tuna sandwich or grilled chicken and dinner I tried eating chicken of some sort. Avoid fried foods! Also, stick to simple carbs over complex carbs, unless you know you’re going to burn them off! Remember, carbs will store as fat within 72 hours of consumption, so if you have a plate of pasta, you better kick up the cardio!
BEGIN THE DIET ON THE RIGHT FOOT:
May 28, 2010
Throw away the No-No foods! When you first start a strict diet regimen, you will be craving sweets and unhealthy white carbs. If you’re serious about committing to the diet and getting results, then you need to go through your kitchen and throw away ALL junk food! When I first started the program, I did this, and it helped tremendously. I found myself craving the ice cream, candy bars, Oreo’s, etc., but couldn’t eat them because they weren’t there! Out of sight, out of mind!
DO YOUR HOMEWORK:
May 28, 2010
Read through the entire P90X Nutrition Guide. The first thing that I did when I received my P90X package was read through the entire P90X Nutrition Guide because I understood the importance of it. When I went through it, I learned what I needed to do to stay committed to the diet. This book is what ultimately will guide you in the right direction with your diet!
NO MORE FAST FOODS:
May 28, 2010
Eat at home as much as possible. Eating completely healthy while eating out has become near impossible anymore. However, many restaurants have created a “healthy” meal section in their menu, but even those aren’t the greatest for you. If you really want to control your calories, eat at home. If you have to eat out, make sure you ask for no butter, no oil, etc., and stick with grilled chicken, fish, or a salad with low-fat dressings.
WATER, WATER, WATER:
May 28, 2010
Water consumption plays an important role in the digestion of solid foods in the body. This digestion depends on a huge amount of water available for the whole process to take place.
Acids & enzymes in the stomach break the food down into a homogenized fluid state which can pass into the intestine for the next phase of digestion. In simple words water helps in breaking down what we eat, into energy and then in transporting it to the parts of the body where it is required.
ORDER SHAKEOLOGY:
May 28, 2010
Get on Shakeology. As much as I have talked about this in other posts, I’m not going to go into detail. When it comes down to it, Shakeology is an amazing meal replacement that will help you lose weight and get into shape. My entire family uses it and we all have seen awesome results!