While many weight loss “experts” will have you jump right into some strange “fad” diet that is so restrictive, no one would possibly follow it for more than a few months at most, I believe in establishing a practical, healthy way of eating that you can live with the rest of your life.

From there we use exercise and slight caloric restriction to get you to the weight you want to get to. Then you can go back to eating right, but without the caloric deficit, and you will stay lean and healthy without even trying.

You needto alter the way you eat in a healthy way, such that once you've reached your ideal weight, you won't go "off your diet" and regain the weight. Instead, you'll continue to eat in a healthy (yet appetizing) way, so that you'll never have a weight problem again.

First thing you have to understand is that “diet” is not an evil word. “Diet” simply means “way of eating”. If you were trying to put on 50lbs for a belly flop competition, you’d still be on a diet, you’d just be on a weight gain diet.

The diet I recommend you follow is what I call a “modern balanced diet”. This is as opposed to the traditional government recommended balanced diet which has always been much too high in processed carbohydrates, much too low in complete protein, and terribly insufficient in good fats. In this modern diet you get about 1/3rd of your calories from complex carbohydrates, 1/3rd from quality proteins, and 1/3rd from good fats. These are just approximate figures. If you are trying to loose weight, you’ll increase the protein and decrease the carbs and fats. If you are training for a marathon, then you’ll increase the carbohydrates.

But it really isn’t as complicated as it sounds. All you really have to do is have a protein source and some vegetables or fruit with each meal.

Protein
You should always try to keep the protein intake around 1g per pound of body weight. So if you weigh 140lbs, you should be getting about 140 grams of protein per day.

Why so much? First of all, even if we want to loose weight, we really want to loose fat, not muscle. Studies have shown this level of protein intake will help preserve muscle while you lose weight. Also, protein takes more energy for your body to process so you can eat more at a given meal. Protein also has a satiating effect, causing you’ll be full for longer after a meal.

Your body only stores a very small amount of protein outside of muscle tissue, so anytime you go for very long without protein, your body will start to eat into the protein in your muscles. So get some protein in every meal.

Carbohydrates
Americans eat too many carbohydrates for our lifestyles. You must minimize your intake of bread, pasta, rice, potato and of course, all sugary drinks. We are no longer an agrarian society participating in manual labor. Most of us are completely sedentary throughout the day and therefore do not need the high levels of carbohydrates to sustain our energy. Additionally, carbohydrates are addictive. The more donuts you eat, the more you want. The bulk of your carbohydrates should come from vegetables and fruit. And those with high water content, such as cucumbers, grapefruit, tomatoes, cantaloupe, strawberries and even vegetable soups (watch out for high sodium), will fill you up nicely. By the way, numerous studies have conclusively proven that the quarter of the population eating the most vegetables get half the cancer of the quarter eating the least!

As an additional benefit, vegetables are high in fiber. Fiber is best know for keeping us “regular”, but it has also been shown to cause weight loss all on it’s own. That’s right, when you increase your fiber consumption (through eating more vegetables), you will probably lose a couple pounds without doing anything else.

Fat
Eat fat to lose fat. Healthy fats are necessary to your body for a bunch of reasons: regulating hormonal production, improving immune function, lowering total cholesterol, lubricating joints, and providing the basics for healthy hair, nails and skin.

The singular distinction you must be aware of is the difference between healthy “good” fats, and dangerous “bad” fats. Good fats are monounsaturated fats like olive, peanut and canola oil, avocados, all natural peanut butter and nuts; and omega-3 fats like salmon, tuna, flax seeds and mackerel. Bad fats are partially hydrogenated fats (killers!), and trans fats, as well as ALL fried foods. Almost anything you buy in a box or bag has bad fats and no good fats. Your personal trainer can provide you with a simple diet program that will complement your exercise to help you live longer, feel better and boost your immune system.

Deep-fried food has no nutritional value – none! Almost every food, whether it’s steak, chocolate or red wine, has some nutrients to contribute. But one thing is absolute: fried foods are garbage. Potato chips, French fries, onion rings, breaded chicken strips and all the rest of the deep-fried junk are pregnant with the worst kinds of fats and calories, and they contain almost zero nutritional value. Also, it doesn’t matter what type of oil something is fried in. Certain fast food restaurants would like you to believe their fried foods are healthier because they are fried in vegetable oil instead of lard. The problem is, once ANY oil is heated to over 350 degrees for more than 10 minutes, it then has the nutritional value of used motor oil!! If you’re trying to lose weight and/or reduce fat, simply eliminate fried foods completely from your diet. Yikes! That stuff is scary.

The bottom line is that your body needs good fats (especially omega-3’s which our diets are deficient in) – and will revolt if you attempt to abstain from them – and absolutely does not need bad fats. If that weren’t enough, adding a little good fat to a meal will satiate you for longer since it will take your body longer to process the meal. This means it will be longer until you’re hungry again.

Now that we know how to eat right for the rest of our lives, how do we lose weight? Many people will lose all the fat they need just by starting a proper workout program and a healthy diet. But if you have more ambitious fat loss goals, you should consider the following.

First, eliminate all simple sugars or processed carbohydrates as well as all bad fats. This means no pasta, bread, potatoes, or any fried foods. The explanation above should suffice.

Keep protein intake the same, and get enough good fats, especially omega-3’s. Don’t snack and eat only planned meals.

Never, skip breakfast. If you want to maximize your fitness results or fat-loss efforts, you’ve got to eat breakfast. Even if you don’t exercise at all – breakfast remains the most important meal of the day. Your breakfast should contain complete proteins and complex carbohydrates (if you’re trying to lose weight, you should eat the bulk of your complex carbohydrates at breakfast and lunch and only have vegetable carbohydrates at dinner).

Along the same line of thinking, don’t eat within 3 hours of going to bed. You’re body doesn’t need energy while you’re sleeping, so get the energy in the morning when it can use it the most.

Drink plenty of fresh, clean water. Yes, I know that you’ve heard this over and over again. But there’s a reason for that – it’s the gospel truth! The recommended amount is approximately eight glasses, or 64 ounces, of water every day. When you are exercising, you need to drink even more. Over 75% of your body is water (even bone is more than 20% water). When you don’t drink enough water, and substitute diuretics like coffee, tea and caffeinated sodas, you dehydrate your body, your blood doesn’t flow properly and your digestive system doesn’t operate smoothly (among other problems). Even a small deficit of water can radically affect how your body performs.

Studies have shown slight weight loss in the average person just by increasing water consumption. What better reason could you ask for? Here’s a good rule of thumb: if you’re urine is a dark yellow and/or has a strong odor, you’re not drinking enough water. Drink up!

At the start of your fat loss plan, you should keep a detailed food log. Not only will this allow your personal trainer to properly refine your eating habits, but it will also make you accountable. Most people don’t realize just how much they’re eating until they keep a food log.

Remember, don’t try to lose more the a pound or two a week. Any more than that and most of your weight loss will be muscle. You’re personal trainer will help establish a healthy level of caloric restriction for your height, weight, activity level and goals.

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