I have had multiple conversations about diet with clients this week, so here are the basics, eat less and move more....there it is in a nut shell! I have heard the dangers of eating too little, and slowing your metabolism, I think it is physically and mentally impossible too eat too little in the United States today. Everything is super sized, king sized or mega sized. The key to the matter is that Americans, and now the rest of the world don't move enough to burn off the calories they ingest. I just read in HEALTH magazine, a 42 ounce soda is 400-500 calories. Searching the net I found a popular coffee selling establishment has multiple drinks on their menu covered in whipped cream and are 400-500 calories plus. For an average sized woman that is an hour's worth of intensive exercise to burn those calories alone. Try:
- sharing a meal with a friend or spouse
- buy better quality sweets and treats, you will eat less
- make the crazy coffee drink a treat, not an everyday occurrence.
As far as dietary guidelines goes, I think this type is easy to follow,
- a serving of protein (meat eggs or protein powder) should be as big as your palm, a single egg or one scoop of powder
- a serving of fruit is one fist sized piece or a heaping cup
- a serving of fat (oils, butters, seeds and avocados) is 2 tablespoons or a hand full of nuts or seeds
- a serving of dairy (milk yogurt and cheese) is one cup of milk or yogurt, or 1 slice of cheese
- a serving of starch ( 1 cup of cereal or cooked pasta, rice or other grain. 2 slices of bread or one medium potato
- a serving of vegetables is as much green stuff as you like.
For an average man should start with 2 servings of each a day and 3 of protein. drink at least 50 ounces of water a day, and twice a week eat a cheat meal to keep yourself sane.
The average woman should 2 serving of everything, only 1 carbohydrate, and 3 of dairy, at least one of which would be a cup of non fat milk.
That is all that needs to be said on the subject. Start with these amounts and adjust intake levels that support exercise but not body
fat.
