I need a diet that will help me lose weight and build muscle at the same time, i am 5′8 weigh 194 pounds and 21 years old, my weight should be around 160-165 so i need to lose about 30 pounds.. i want like a daily meal for each day of the week listed, i am horrible at choosing what to eat, im mexican and my mom always cooks highly greasy food, enchiladas, tacos, burritos etc etc.. so i try not to eat things like that anymore..so if anyone can list a weekly meal course for me thanks in advance! im currently taking 100% whey protein to gain muscle, but is there a fat burner out there i can also take? has to be safe though none of that hydroxycut type material.. thanks in advance!
To effectively loose weight and keep healthy at the same time involves a few basic steps.
First of all your diet must be one that is balanced and that you can maintain. A balanced diet is one that will enable you to acquire your goals and at the same time keep you in good health – a diet that will maintain your required pH level. It follows then that the 4 basic nutrients should be involved in its proper balance. These are carbohydrates, fats, protein and water.
Your carbohydrates cover fruits, vegetables and starchy foods. For proper balance 60% of your diet should be of vegetables, of which 50% should be eaten raw. Vegetables include broccoli, parsley, celery, cabbage, lettuce, cucumber, tomatoes, carrots, cauliflower, watercress spinach etc., are high in essential fat soluble vitamins, fibers, and some amount of minerals. You should have a very wide variety of vegetables.
Fruits should be approximately 20% of your diet and are also rich in fiber as well as water soluble vitamins. You should also eat a vary wide variety of fruits.
Approximately 10% of your diet should be of complex starchy carbohydrates such a yam, potatoes, pumpkin, daheen, green banana, cassava etc. These are low in calories and also carry other essential nutrients required for good health. Also these are high in fiber and are essential for energizing the brain cells. You should however avoid simple carbohydrates such as pastries, sweets, pastas and all processed foods. These are usually high in calories and contribute very little or nothing to your health. Polished rice for example has been stripped of all its B vitamins.
Fats including saturated fats, are very important for the formation of hormones including those that are necessary for food metabolism. Fats are required for most essential body function. It therefore means one does not do justice to ones health by stripping all fats from ones proteins.
Protein should be 10% of your diet. It should take the form of meats, fish and other sea foods, nuts, seeds, peas beans, grains, eggs, milk and other dairy products etc. Because proteins are harder to digest, it uses up more energy. Vary your proteins.
Water is essential for proper food metabolism as well as for the removal of bulk from your system. It is important to have 8 – 10 glasses of water per day. It also helps to keep you full.
It is important that you vary your meals – meaning you do not eat the same thing at every meal or every day. Also you need to fill your stomach at each meal and so it will be easier to stick to 3 meals per day. Because most of your diet (more than 80%) will be of mainly high fiber foods, (fiber is not broken down by human digestive system, but important for forming bulk for free bowel movement) then it will be unlikely for you to increase in weight and more likely for you to loose weight. Also the variation of your meals enhances the reduction of weight.
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Naturopathic Doctors strongly suggest that we increase roughage (fiber) in our diets. The latest holistic medical research suggests the high incidence of heart disease, diabetes, bowel disease, hernia and diverticulitis in western countries on a lack of dietary fiber in the diet.
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