It is, however, a simple way to manage hunger and keep blood sugar from dipping too low, so your energy will be steady all day. Nutritionists used to advise this as a way to speed the metabolism, but research hasn’t shown that to be true. You should eat a balanced meal about every three hours. A tablespoon of healthy fats from oils like olive or coconut is roughly the area of your thumbnail, and a serving of nuts or seeds amounts to a handful. Aim for about 10 total servings of protein. A cup of starchy carbs, such as from potatoes or rice, is the size of your clenched fist, while a serving of fruit is one whole piece or one cup.
A 3-oz serving of lean meat (your main source of protein on this plan) is about the size of your palm. Still, you need some measure of what you’re taking in so you don’t overeat-or undereat, which can slow your metabolism. You must estimate your portion sizes, which you can do with a wave of your hand. In fact, in the early stages of your diet, we suggest you don’t focus on calories at all-it will only make you hate the process. When you eat healthy foods, you don’t have to worry much about calories. Bread, baked goods, pasta, cereal, regular soda, booze, and desserts must be cut out entirely until further notice. Your new shopping list should comprise lean cuts of meat, seafood, fresh vegetables, fruit, nuts (in moderation), and natural starches such as rice, potatoes, and whole grains. Being aware of your caloric intake is helpful, but your choice of foods takes precedence. Base your diet on natural, unprocessed foods. Foods that have low nutritional value don’t support healthy body composition, so while you may be able to diet yourself down to a lower number on the scale, your body will lose muscle, resulting in a smaller but flabbier you. But you don’t need a degree in nutrition to see the flaw here. It’s true that if you eat fewer calories than you burn, you’ll lose weight over time-even if those calories come from chocolate cake and ice cream. Learn it-and get lean with it-now and you’ll stay in shape for the rest of your life.įirst, let’s settle the calorie debate once and for all. The plan we unfold here is a practical approach to weight loss that’s simple but not easy, and challenging but not agonizing. You don’t need the resolve of a Shaolin monk to see your abs, nor do you need to deprive yourself to keep them. Dieting can’t be misery-when it is, people don’t stick with it, and then they fail. Here’s the truth: It’s not easy, but it also isn’t torture. One guru says you can tighten your abs in just minutes a day, while another orders you to run till you puke.
Late-night infomercials make you think that losing fat is either super-easy or way too hard.
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