Mr Bush & Healthy Diet

You’ve probably been trying to lose some fat for a long time. Everybody tells you that you should move more. And that’s true. Almost no one tells you that a diet is the most crucial part. You can have a proper diet set and do not move (personally I do not recommend it) to have some positive results and you can do cardios all week long and spoil everything with a wrong diet. No one ever told you that? Well that’s why you have tried loads of magic diets and ended with a jo-jo effect. The proper diet should be set individually with all corrections during it. It also should provide all needed calories and nutritions like protein, carbohydrates, fat (!!) and vitamins. These basics are written in general so that you have a strong basement for your future achievements. If you want to use these rules you must adjust them to your own needs.

Basically you should know your daily calories allowance. Regarding what goal you would like to achieve, you need to decrease the amount for reduction or increase for gaining. Simple as that. It is possible not to change anything and add exercises to burn some energy. Once you start, try to observe your body’s reactions by weighting yourself daily (especially at the beginning) or, at least, once a week, so that you know if your diet brings expected results. Don’t expect miracles. One step at the time.

All your daily allowance divide into 6 parts. Most of us work or go to school, so we can assume that the training is done between 4^th and 5^th meal. But you can easily move it.

PROTEINS

You need (read: must) to provide them all the time, as our bodies cannot synthesise them. You can learn more about heigh protein food here.

Eggs are eaten mostly during breakfast. You should not throw out yolks because these are really precious. Actually only really obese people, who look for huge reductions, are allowed to remove them.

Poultry, beef, pork and fish mostly during a day. Proteins of them are assimilated faster than the eggs’ ones. Its really important when you are the most active.

Cottage cheese should be eaten only for night. It’s actually only time you should eat them, as these proteins assimilate really long time and during a night you don’t eat for eight hours (in average). The one you chose should be a half-fat one.

Here’s the meal schedule:

Meal 1 -eggs

Meal 2 -chicken breast

Meal 3 -mackerel

Meal 4 -chicken breast

Training

Meal 5 -beef

Meal 6 -half-fat cottage cheese

Remember: this is not complete chart. Now we can move to add some fat.

FAT

Fat is really important for our organisms. They are huge source of  energy, help maintaining a cardiovascular system in proper condition and so on. Apart from that we should remember to keep right proportion of fatty acids. It should be at least 1 to 4, omega-3 to omega-6.

The sources are:

-         fat sea fish - reach in polyunsaturated fatty acids Omega-3 (DHA I EPA)

-         cod liver oil - if you are unable to provide proper amount of fish fat.

-         Omega-3 itself

-         nuts - walnuts, brazilian nuts, almonds

-         oils - linseed oil, rape oil, olive oil

The rest, the saturated fats, are actually unhealthy (if consumed too much). You provide them with normal food. Fats should be added to all meals, apart from these around a training.

Now we can add fats:

Meal 1 -eggs

-cod liver oil

-handful of nuts

Meal 2 -chicken breast

-rape oil

Meal 3 -mackerel

Meal 4 -chicken breast

Training

Meal 5 -beef

Meal 6 -half-fat cottage cheese

-olive oil

In 3^rd meal there’s no fat added as mackerel is a fatty fish. If other fish is chosen you can add for instance cod liver oil. Still the chart is not completed yet.

CARBOHYDRATES

Carbohydrates are a really good source of energy, but it’s not really needed during a day. You should add them around a training and maybe to the first meal.

Sources:

-         seeds

-         groats, brown rice, brown pasta, porridge oats, wholemeal bread

-         white rice, potatoes - both allowed only after training

-         honey - great source of mono-saccharides (glucose and fructose)

-         fruit - source of fructose

You should add them where it is necessary:

Meal 1 -eggs

-cod liver oil

-porridge oats

-handful of nuts

Meal 2 -chicken breast

-rape oil

Meal 3 -mackerel

Meal 4 -chicken breast

-brown pasta

Training

Meal 5 -beef

-white rice

Meal 6 -half-fat cottage cheese

-olive oil

We are getting close but it is not all yet.

VEGETABLES

As you probably noticed in above example there are no fruit. Yes, you are allowed to eat them, but keep rules. Better source of necessary vitamins are vegetables, because they contain less carbohydrates, which equals less calories.  Veg also help maintaining proper acid-alkali balance and they keep your stomach full, bringing less energy. You should eat them in every meal beside the around-training ones.

Meal 1 -eggs

-cod liver oil

-porridge oats

-handful of nuts

-tomatoes

Meal 2 -chicken breast

-rape oil

-coleslaw (without mayonnaise)

Meal 3 -mackerel

Meal 4 -chicken breast

-brown pasta

Training

Meal 5 -beef

-white rice

Meal 6 -half-fat cottage cheese

-olive oil

-broccoli

Now this is it. Finito.

Try eating fruit in the morning or after a training. You don’t have to avoid mono-saccharides after the training. Honey may be the best solution after one.

Bare in mind that this is only a general idea. If you don’t like some ingredients, replace them with their equivalents. Don’t like salmon? Take a mackerel. Don’t like buckwheat? Take brown rice. And so on. Just stick to the rules and a common sense.