The Easiest Nutrition Guidelines Ever

[yoselin]

The Easiest Nutrition Guidelines Ever

1)Eat For Your Goal-

If needing to lose weight eat below your caloric needs. No more than 30% cut.

If needing to gain weight then eat above. Increase by 15% as needed.

2) Eat for Balance-Get at least 30% of every nutrient in a day (protein/carbs/fats). The other 10% is to do whatever you want with it.

3) Eat the right foods-This goes as follows.

Protein-Lean and Complete (chicken, turkey, egg whites, whey)

Carbs-Fruits and veggies should make up the majority of your diet and be paired with every meal.

Fats-Poly/mono fat balance high(fish oils, nuts, olive oil);Low Saturated fats

4) Eat Often- Eat 4-6 meals a day.

Each meal should contain 1 complete protein.

Each meal should contain 1 carb source of either fruit/veggies.

5) Eat 1 ingredient items-85% of your meals should be of one ingredient items.

An apples ingredients are an apple. An egg is an egg. You can certainly mix and match on ingredient items, but other than that your items 85% of the time should only be 1 ingredient items.

6) Drink Water-1/2 to 1 gallon a day for women who exercises, 1 to 1 1/2 gallon for men who exercise.

That's it. If you stick to that you will get results, plain and simple.

[Ulysses G.]

easier:

If you like it, don't eat it. If you don't like it, eat all you want.

[junkofdavid2]

Even simpler:

Take a look at the OLD outdated food pyramid here:

http://en.wikipedia.org/wiki/Image:USDA_Food_Pyramid.gif

And then simply CHOP OFF the lowest level recommending high consumption of pasta, bread, etc...

You'll then have a relatively healthier diet rich in good carbs and fiber from fruits and veggies, with less meats, and even less sugar and fats.

[Sheryl]

#5 doesn't make any sense to me...and would certainly present a problem to those eating Thai food!!

Number of times per day to eat, there are conflicting views. Some advocate more often, others (e.g. Leptin Diet) advocate exactly the opposite, i.e. to have at least 56 hours between meals and 12 hours between last meal of the day and breakfast. All the various arguments revolve around issues of blood glucose and insulin release. Different individuals may respond differently in terms of which approach best curbs hunger and helps them control how much they need to eat to feel satisfied, which is AFAIK the only mechanism through which frequency of eating would influcence weight gain. Some diets claim that one can influence the efficiency with which the body burns fat through the timing of caloric intake but I don't think that has been proven and in my own personal experience, it really doesn't seem to make any difference, just the straight math: calories consumed vs expended....

[HYENA]

The Easiest Nutrition Guidelines Ever

1)Eat For Your Goal-

If needing to lose weight eat below your caloric needs. No more than 30% cut.

If needing to gain weight then eat above. Increase by 15% as needed.

2) Eat for Balance-Get at least 30% of every nutrient in a day (protein/carbs/fats). The other 10% is to do whatever you want with it.

3) Eat the right foods-This goes as follows.

Protein-Lean and Complete (chicken, turkey, egg whites, whey)

Carbs-Fruits and veggies should make up the majority of your diet and be paired with every meal.

Fats-Poly/mono fat balance high(fish oils, nuts, olive oil);Low Saturated fats

4) Eat Often- Eat 4-6 meals a day.

Each meal should contain 1 complete protein.

Each meal should contain 1 carb source of either fruit/veggies.

5) Eat 1 ingredient items-85% of your meals should be of one ingredient items.

An apples ingredients are an apple. An egg is an egg. You can certainly mix and match on ingredient items, but other than that your items 85% of the time should only be 1 ingredient items.

6) Drink Water-1/2 to 1 gallon a day for women who exercises, 1 to 1 1/2 gallon for men who exercise.

That's it. If you stick to that you will get results, plain and simple.

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"Eat often" is one of the worst mistakes one can make. It gives the non sensical reasons to pile more food in.

Want to gain weight? Go on a diet! To actually permanently lose fat cells, one must stick to EATING LESS (shoveling less food in) for 18 months...the rest is fat cell shrinkage and the same number of cells will exist.

Want to lose weight? EAT LESS! Why is this so perplexing?

Edited September 17, 2008 by HYENA

[junkofdavid2]

This is not "low carb", as it recommends a lot of fruits. But here is one suggestion by a health writer before who made sense to me: