dieting principles

To achieve maximum weight loss in a short period of time while retaining maximum potential lean muscle mass we must carefully plan our caloric intake. Sound like too much? Realize that this is a short term effort in order to reach a goal and that a maintenance diet is much less restrictive and far more enjoyable.

While weight loss can be difficult, emotionally taxing, and exhausting it can also be a very uplifting empowering experience. It is certainly gratifying to look in the mirror and see your new found physique poke through and feel the sinew of muscle fiber where before there has only been pudge.

If you make the decision to pursue weight loss and make the commitment to yourself that you are going to stick with it until you achieve your goal you are half way there.

First rule
Your diet must be focused around your workout with the majority of carbohydrates being taken in within an hour of exercise before and after. Keep it reasonable, a piece of fruit and a protein snack before your workout and protein and something healthy after your workout.

Rule two
The rest of your diet must be focused on lean protein. The list is short. Lean chicken, turkey, beef, fish, etc. you get the idea. Tofu, in moderation, cheese in moderation, eggs are good, but while the whole egg is good for you the yolk is where the bulk of the calories are located. When eating a deficit I discard all yolks when in maintenance I eat some yolks.

Rule three
Eat a small salad with healthy dressing at least every other day. You need to nutrients and fiber.

Rule four
Eat some more fiber. As bland and tasteless as it is fiber cereal is the best source of this scrubber material. A fairly low carb diet can cause some difficulty in the restroom department, a couple doses of fiber cereal will solve this problem before it ever develops.

Rule five
Eliminate, bread (or anything that resembles bread), pasta, cereal(except for fiber cereal), juice (not as healthy as you think), sodas (duhhh), and any other junk snack that you even think may be a bad choice.

Rule six
Don't go too long without eating or you will develop cravings that are almost uncontrollable.

Rule seven
Keep a journal, write everything down, weigh your food, measure your food, count all of the calories. Until you have a good feel for what it feels like to eat a certain number of calories and until you have a good idea of how many calories are really in food. Rule of thumb, those who write it all down lose nearly twice as much weight as those who don't. This can be tedious but it can also be a fabulous learning experience and only needs to be utilized when you are very serious about dropping weight quickly.

To sum things up.
Figure out what you your base caloric level is. There are various web sites that make this simple. Use this estimate to set your caloric intake.

Shoot to eat a gram of protein for pound of lean body weight, this can be a challenge when eating in a deficit, so that is why I say shoot for this amount.

Cycle your calories, meaning if you eat 1200 calories one day eat 1700 the next and 1400 the following day. Confuse your body and do not allow it to set its metabolism at one level.

On low carb days, keep it as low as possible under 50 carbs if possible. This can be a pain but fortunately protein is filling.

Lastly, eat a cheat meal once a week and go easy on yourself the rest of the day. Don't overdo it but refeed your body. Dieting is hard work and your body and mind need a break and a reward. Make this a big workout day and enjoy the indulgence.

vegetarian bodybuilding diet plan

Vegetarian bodybuilding diet plan is going a step further. Vegetarianism is actually a lifestyle focusing on a healthier today and a disease less tomorrow.There are different types of vegetarian diets. Lacto vegetarian, the vegetarian and vegan diets are some of them.

Nutrition is the base for success in bodybuilding. Unfortunately, supplements have become more important than nutrition these days. This is mainly due to the large publicity that health supplements get. All supplements are not really effective and they are sometimes addictive. Abuse of supplements and stimulants to burn fat and help workout result in bad health later on.

A vegetarian bodybuilding diet should contain Vitamins, proteins, carbohydrates and fats in the right proportion. One common myth about vegetarianism is that vegetarians do not get enough proteins. This is not true. Soy, nuts, seeds, lentils, legumes and beans are rich sources of proteins and they also provide vitamins, minerals, fibers and antioxidants which are not found in meat. So a vegetarian diet is actually healthier.

how to become a vegetarian

Becoming a vegetarian is indeed a challenging choice and if you want to learn how to become a vegetarian, you may need to learn some tips and strategies to help you in making the big shift towards cutting down and totally avoiding animal meat. Whatever reason you have in going for the vegetarian lifestyle, here are a few things that you may find useful.

-Make sure that you are in good shape to be a vegetarian. Some health issues also need to be considered if you want to go for a vegetarian diet. This includes anemia. If you have anemia, it may not be advisable to go for a vegetarian diet. Indeed, you need to consult your doctor if you can go for a vegetarian diet.

- Learn everything you can about being a vegetarian. Being a vegetarian is not just about avoiding animal meat but it is also about respecting animals and standing for the environment as well. Some who want to become vegetarians also do so for the environment. Whatever it is your reason for going vegetarian, it is important that you know what you are doing. Of course, it does not make sense if you invest your time and effort in something that you just know a little about.

Learn how you can get the same nutrition even without animal meat and animal products in your diet. If you think there are limited choices, there are actually a lot of things you can do with plant food. You can even get a good resource or recipe book for vegetarian diet. One thing that you may find useful on how to become a vegetarian is to learn some substitutes that will give you the same nutrients that you need for your body.

Learn the benefits of tofu, which can be a good source of protein. Also explore alternatives for milk, cheese and meat. You can also explore protein powders, veggie burgers as well as nutritional yeasts and other alternatives especially for cheese or other sources of protein and nutrients.

It also helps to find someone or a group that also lives by the same principle of respecting animal lives and protecting the environment as well by being a vegetarian. It helps a lot to have a buddy and someone who also shares your principles as well to make your efforts easy and attainable. It can also help you to be motivated as well. You can actually find a lot of groups who are into a vegetarian diet and this can be helpful in your quest on how to become a vegetarian.

Take everything slow. This is important in your quest on how to become a vegetarian as this will put your health at risk if you do it abruptly. Of course, abrupt change to your food or diet is not good for your health.

Find some resources that will help you learn some recipes and menu on plant foods. This will help you plan your meals and will help you in never running out of vegetarian recipes or menus.

dieting method to keep your weigh

When losing weight is your first thought, it is easy to jeopardize fat loss for quality of nutrition. It is extremely important to learn how to keep your weight loss diet nutrition healthy. Cutting out protein and fat might get you those quick results but you are putting yourself at risk of harming your body. Understanding basic nutrition, before embarking on your weight loss journey, is the smartest thing you can do.

It is important to eat from all of the major food groups, these include:

1. Grains and starches
2. Fruits and vegetables
3. Milk and dairy
4. Meat, fish and poultry
5. Fats and sugars

To eat a balanced diet you should try to have the majority of your foods coming from the grains, fruits and veggies, milk and dairy groups first. Then meat, fish and poultry should be eaten in smaller amounts with the fats and sugars group being the least consumed.

Learning to eat on a regular basis is going to help you lose weight each week.

If you make the time to learn how to keep your vegan diet weight loss, healthy, you will see better weight loss results. Eating a well balanced diet allows your body to function properly and you will find that you sleep for longer periods and more soundly too.

vegetarian weekly meal plan

How do you plan your meals? If you're a vegetarian, you likely already know a little something about meal planning. While there are a lot of options for vegetarian meals, the primary market focuses on including meat.

Vegetarian meal planning is a great way to incorporate a lot of vitamins and minerals into our diets without sacrificing taste.

Many people are designating a day of the week for meat free meals. You may be concerned about getting all of the nutrition that you need from meat and animal protein but vegetarian meals can be very high in protein.

Vegetarian meals provide:

1. Variety: Trying out different foods, increasing variety in your meals.
2. Nutrients: Vegetarian food is high in fiber, legumes (beans/peas), vegetables and fruit. These are great sources of natural nutrients for a healthy diet.
3. Low Fat: A vegetarian diet is naturally low in fat.

Often these are exotic recipes taken from different cultures where vegetarian food is a part of their culture and are a normal way of life.

Vegetarian food excludes animal meat and fish. Usually animal protein from egg and dairy sources are included in vegetarian meal planning. Everyone needs protein to stay healthy. Going vegetarian for a few meals a week is a great way to expand your meal repertoire and really get creative with fresh ingredients. Expanding your palate to include the different spices common in other countries will make each meal an adventure.

You can find vegetarian recipe books at the local library or at most bookstores. There are tons of great recipes that are also budget- friendly on the internet. Indian and Asian cuisines include many great vegetarian meals as it is a big part of their respective cultures. Add some diversity and excitement to your diet this week with a vegetarian meal or two!

vegan diet weight loss. facts about vegan diet

A vegan diet weigh loss that have long been considered an effective way to lose weight? Vegan diets, for example. But before you do, better read this a to know essential information about vegan diets.

facts about vegan diet, Vegetables and rawfoods like raw cashews and green foods contain less fat and fewer calories yet rich in nutrients compared to processed meats. And so, if you will notice, those who eat more meat but less on veggies and rawfood nutrition are more prone to gaining weight. If you are one of them, then it's time you change your eating habit. 

Some celebrities can even attest how vegan diets helped them to achieve dramatic weight loss. And these made them felt generally healthier too. Studies have shown that vegetarians have lower blood cholesterol and body mass index (BMI). 

They are also less likely to experience health conditions like cancer, diabetes, heart disease, rheumatoid arthritis, and other conditions related to obesity or excess weight. So, if you want to lose weight and stay healthy at the same time, then start switching from steak to salad and raw food snacks.

Now, you might ask, "How do vegetables help in achieving weight loss?" As mentioned above, vegetables are found to have more nutrients than meat. So, if you are fond of eating meat and other animal products, you are also taking in huge amount of preservatives, saturated fats, and calories - the main culprits of unhealthy weight gain. 

Meanwhile, if you consume more fruits, vegetables, and other raw food snacks, your body is provided with more antioxidants, which function mainly by eliminating the free radicals that cause cell death and lead to disease. You also get to enjoy more fiber and juice, allowing your body to feel fuller; thus even if you eat more, you still get fewer calories unlike in a meat-based meal.