This is my new lifestyle. Read it. Live it. The document can be linked to and printed and downloaded and freely distributed at http://docs.google.com/Doc?id=drf2p9b_14czrxgr
The document itself is only one page, but packed with good common sense. See what you think and give me feedback. It will updated constantly to "trim the fat."
The One-Page Jason Diet (please don't actually eat me)
Foods To Give Up Completely*:(see #3 in “Basics”)
Refined Sugars (also includes simple carbs: candy, soda, most cereals, bread, cookies, etc.)
Fast Food, Family Restaurants, Pizza Joints, Sub Stations, etc. (quality nutrition is not served in volume eateries)
Sodas (Diet okay in moderation – aspartame increases hunger)
Any Processed or Cooking Oils (Soybean, Vegetable, Safflower, Canola, Corn, etc. ie; Margarine, Crisco)
Bread (unless whole grain – many empty calories, though good for quick energy)
Alchohol & Beer (many unaccounted-for empty calories (who counts calories when they drink?)
Foods To Eat Regularly (things you should ALWAYS have around):
Whole Grain Cereal (any that are high fiber, low sugar) I recommend Hyvee Health Market's “Stay Trim” Cereal)
Oatmeal (Cooked plain or uncooked with milk– NO instant oats.)
Wild Rice (or any non-instant rice)
Raw Eggs (acquired taste; cook them if you must)
Lean Steak (4-6oz servings at most – NO sauce )
Non-fat Cottage cheese (Blue Bunny “Health Smart” is tops)
Frozen Vegetables (lots and lots – fill your freezer with variety – eat 3-7 bowls of veggies a day)
Fruit & Nuts(berries, grapes, tomatoes, any kind nuts – UNSALTED & not roasted – look in baking goods section)
Whole-Grain Pasta (Barilla's “Plus” line is excellent nutrition)
Green Tea (Drink lots: 3-5 cups a day: pill supplement also good)
Caffeine (Either coffee or No-Doz as a supplement 2x a day)
Turkey Ham (leaner than regular ham)
Meal Replacement Bars (MRBs)(“South Beach Diet” MRBs are good – or any low-sugar, high-fiber, high-protein)
Extra Virgin Organic Coconut Oil* (expensive, but a super-food - “Nutiva” is best)
Extra Virgin Olive Oil* (also more expensive but also a “good fat”)
**These two oils should replace all other oils in diet use instead of butter, cooking oil, pasta sauce (which has a lot of refined sugar), you can even eat these by the spoonful – especially the really good coconut oil
Sea Salt (contains minerals and such, you can get the iodized kind at Wal-Mart – use in moderation and don't use regular salt again)
Basics:
Exercise regularly - weight training is preferable. Cardio increases hunger disproportionately to how many calories are used – so be careful.
Eat 6-8 small (200-300 calories) meals a day – this will keep your metabolism active 24 hours a day (and yes, do eat before bed, but mostly protein - cottage cheese, protein supplement, eggs, etc.
*GIVE IN OCCASIONALLY! Have a night or two a week where you eat whatever and however much you want. In time even this “binge night” will become tempered or even skipped, as you gain admiration for the new you. Fast food, restaurants, pizza, and desert should be a treat for the senses, not a staple for sustainment.
Drink LOTS of water.
Resist the urge to eat conveniently. If you know you'll be gone from home for more than a couple hours, pack lunch (some veggies, some pasta and some turkey ham, for instance)
Eat according to your activity level. (A truck driver needs fewer calories than an athlete)
Don't Smoke (one of the top 3 healthy living principles: Eat Right, Exercise, & DON'T SMOKE)
My Philosophy:
Simplicity is best. When you eat foods, you should recognize each flavor (ie; you mix blue cheese with veggies and coconut oil, it should taste like veggies with blue cheese and a hint of coconut). If you want a dizzying flurry of flavor, save it for your binge night. That's when you can let loose and satisfy your (slowly diminishing) cravings, but only once a week. If it's too difficult to give up certain foods, examine your life and the root-cause of why these foods have such power over you. Remember: This is a lifestyle change – NOT A DIET. You're won't wake up one morning and say, “I'm down to my goal, so I can eat 'crap' again.” This is because your goal is a lifetime of wellness: NOT SIMPLY LOSING WEIGHT. You will definitely lose fat. You will definitely gain muscle (which changes your body composition creating a lean, fat-burning new you). So though the scale may not go down (though it likely will – 55lbs for myself) Trust me – when you start feeling confident about your strong, vibrant, healthier new you, it will show and people will ask you about it. Read all you can about health and wellness. Stay informed and up to date. Listen to your body. It is quite literally the most complex machine in the solar system. Treat it as such - with reverence and respect - and stop fueling it with garbage. You decide how well your body is – not the other way around.
If this system works for you, pass it on as “The (your name here) diet.” Keep it simple. One page is all it should take. There is plenty of research on all of these subjects. If you're wondering about a certain item, 'Google' it. Your friends WILL be amazed and want to know how you did it.
Questions? Comments? Suggestions? Encouragement? Email: decreebass@gmail.com
