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How to Beat Yo-Yo Dieting Training Database Advanced Training Tips How to Beat Yo-Yo Dieting

Some Easy Diet Tips

(1) Follow the Appropriate Macro Nutrient Breakdown Rules.

(2) Eat Six Small Meals Throughout the Day.

(3) Eat More Breakfast than Lunch, and More Lunch than Supper.

(4) Select Foods That Are High in Fiber.

(5) Separate Protein and Carbohydrate Feedings.

(6) Drink 1 Gallon of Water per Day.

(7) Cardio!

(8) Bodybuilding!

(9) Set Realistic Goals

Dieting is much less about starving yourself than learning how to eat correctly by giving you body the proper nutrients when it needs them. By starving yourself, you will end up burning more muscle mass as a fuel source, and less fat, in the end, causing your muscles to shrink while simultaneously storing fat, or at least not losing very much of it. This is the last thing you want. By following some good eating habits, and giving your body the proper amount of nutrients with the right timing, you will progress greatly in your dieting goals. Below are a list of several tips which can help you get in control of your diet and lifestyle.

(1) Follow the Appropriate Macro Nutrient Breakdown Rules:

Generally speaking, you want to consume the macro nutrient breakdown illustrated below:

(1) 50% or more complex carbohydrates

(2) 25 - 35% protein

(3) 15 - 25% fat

The average person in North America gets 37%, and as many as 50% of his or her calories directly from fat. This is not healthy, and has been associated with increased risks of heart disease, stroke, and different forms of cancer, but fat also slows down your metabolism. Get in the habit of making the majority of what you eat complex carbohydrates such as pasta, potatoes, bread, rice, or grain products. Also get in the habit of checking the labels on the products you buy and decide if they contain too much fat.

(2) Eat Six Small Meals Throughout the Day

By eating small meals throughout the day, usually six, your body is much more effective at absorbing the nutrients it takes in without slowing down the system. This helps to stabilize your energy levels by keeping your blood sugar levels high and helping you mood by preventing hunger. Eat only until you are moderately full, and chew your food slowly, as this makes absorption and digestion much easier on the body.

(3) Eat More Breakfast than Lunch, and More Lunch than Supper

By eating a larger breakfast than lunch, and a larger lunch than supper, you take advantage of changes in the natural metabolic rate in your body. The metabolism is most active in the morning and slows down by the evening. As a result of this, you have a greater chance of burning the calories you consume for breakfast, and storing the calories you consume during subsequent meals.

(4) Select Foods That Are High in Fiber

Fiber helps your body to regulate the digestive process and bings with fats, making them less absorbable. High fiber diets have been shown to decrease blood cholesterol levels as well as reduce the risk of some forms of cancer. Foods such as oatmeal, wheat products and raw vegetables are all excellent examples of foods which are high in fiber. Try to eat several pieces of fruits or vegetables on a daily basis.

(5) Separate Protein and Carbohydrate Feedings

Protein and carbohydrates are both broken down by digestive enzymes but are broken down and absorbed more optimally in different environments. Protein enzymes work very well in acidic environments, and carbohydrates are digested in an alkaline environment. When you eat meals which are high in both, it is more difficult for the body to digest and absorb the nutrients efficiently. Try to eat meals which concentrate on one or the other.

(6) Drink 1 Gallon of Water per Day

Drink 1 gallon of water per day. This equates to an 8 - 10 glass minimum. If you are thirsty, your body may stimulate appetite by misinterpreting this thirst as hunger. Food is also digested best if you drink before or after a meal, but not as much during.

(7) Cardio!

Exercising will help increase your metabolic rate, thereby making it much easier to lose fat and burn calories without dieting as extensively. Try to do some type of cardio activity for a minimum of 30 minutes per day, three times weekly.

(8) Bodybuilding!

Bodybuilding will help you to increase metabolism, and preserve lean body mass, which is especially good if you want to lose some excess fat, but not see your muscles shrink as a result. When you are on a diet to lose fat, you will end up losing at least a little bit of muscle which is used as fuel no matter how effectively you diet. Weight training allows you to minimize this loss, and keep as much muscle mass as you can while still burning a good deal of fat. Diet combined with bodybuilding is one of the most effective ways to change your body for the better. Try it for a month, and you will see! Hopefully, you will want to continue with it. You will thank yourself for it later!

(9) Set Realistic Goals

Try to think about losing fat gradually and consistently, and not so much trying to lose a lot of fat in a short period of time. Setting unrealistic goals is one of the easiest ways to discourage yourself from dieting or training in the future. The more unrealistic the goal, the easier it will be for you to fall short of those goals and quit. Losing one single pound of fat per week is considered relatively safe, and best of all, the results will last. If you try to push yourself much past that level, you stand a better chance of losing muscle as well as fat, and you also stand a greater chance of gaining the fat back in the long run. If you put yourself on a diet to try to lose one pound of fat per week, the losses will come slowly, but that equates to more than 50 pounds of fat lost in a year. Try to imagine what you would look like after losing 50 pounds. That is exactly where you can be if you are dedicated, and set realistic goals.

We're Done!

Well, that's it for today's diet tips. You have some simple steps illustrated above, and the sooner you start following them, the sooner you will get the body you always dreamed of. Good luck!

Take care,

Matt Canning

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