Diet for the Average Joe
Why fad diets dont work!
Diets are misleading.
What the diets tell you: “Hey! Lose like 20 pounds in one week by only drinking lemonade! Just starve to rid your body of toxins and lose fat just like Beyonce!”
What the experts say:
“Lean muscle and fluids are the first to go on starvation diets, not belly fat,” Johnson says. “And the problem is that when you lose muscle mass, you turn down your metabolism, so it is counterproductive when you return to normal eating because you will need fewer calories.”
Diets have a start and end date. Once you return to your old habits, the weight returns as well. Your weight will fluctuate like a yo-yo.
Diets are dangerous. They promote an unhealthy relationship with food.
“Whenever you follow an extremely restrictive diet plan, it is usually followed by an extreme binge,” Johnson says.
Her advice: Forget fasting and detoxing. She says there is nothing magical about these kinds of plans, they don’t work long-term, and they ultimately perpetuate an unhealthy relationship with food.
When a special occasion calls for slimming down quickly, get more aerobic exercise and trim calories with a healthy, well-balanced diet plan. Quick weight loss doesn’t last. In most cases, the lost weight returns along with a few added pounds.
If you choose to follow this plan, be sure to only do it for a few days — and consult your doctor beforehand.
You wouldn’t voluntarily do something you know is wrong, yet so many people think that these tempting diets are the right answer to lose weight. For some people, their unhealthy relationship with food leads to eating disorders and weight-related self-esteem issues.
Different Body Types vs. Average Consumption
An ectomorph is a typical skinny guy. Ecto’s have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width.
Typical traits of an ectomorph:
Small “delicate” frame and bone structure
Lean muscle mass
Finds it hard to gain weight
Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up calories very quickly. Ecto’s need a huge amount of calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups. Supplements are definitely recommended. Ectomorphs should eat before bed to prevent muscle catabolism during the night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them.
A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle.
Typical traits on a Mesomorph:
Generally hard body
Well defined muscles
Rectangular shaped body
Gains muscle easily
Gains fat more easily than ectomorphs
The mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs. This means they must watch their calorie intake. Usually a combination of weight training and cardio works best for mesomorphs.
The endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat.
Typical traits of an Endomorph:
Soft and round body
Gains muscle and fat very easily
Is generally short
Finds it hard to lose fat
Muscles not so well defined
When it comes to training endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights. Usually supplements may not be needed as long as the person has a high protein intake in their diet.
UK Department of Health Estimated Average Requirements (EAR) are a daily calorie intake of 1940 calories per day for women and 2550 for men.
How many calories are needed each day can vary greatly depending on lifestyle and other factors.
Factors that affect your personal daily calorie needs include your age, height and weight, your basic level of daily activity, and your body composition.
Your recommended daily intake, RDI, of calories depends on your activity level, age and sex. For instance, if you are female and between the ages of 19 and 30, and are moderately active, your RDI is between 2,000 and 2,200. For a man of the same age, 2,600 to 2,800 calories are recommended. Above and below that age range, the RDI is lower. Burn up 3,500 more calories than you eat over a span of time, and you can burn up 1 lb. of body fat, say exercise specialists at the Mayo Clinic.
Carbohydrates are sugars, starches and fiber. Your carbohydrate RDI is 45 to 65 percent of your total calories. Dietary fiber, a non-digestible plant carbohydrate, aids digestion, lowers your risk of coronary heart disease and type-2 diabetes. On a 2,000 calorie a day diet, 900 to 1,300 calories should come from carbohydrates, including 28 grams of fiber.
Fats and oils are necessary in a healthy diet. Some are called "essential" because your body can not make them, and they are required for life. A high fat intake is more than 35 percent of your calories and a low intake is less than 20 percent. Many natural fats, called mono- and poly-unsaturated fats, which are not artificially saturated with extra hydrogen, are the most beneficial. They are plentiful in nuts, fish and vegetable oils. The FDA recommends limiting saturated fats to 10 percent of calories and keeping cholesterol to under 300 mg per day. It's best to eliminate trans fats entirely.
The sodium RDI is less than 2,300 mg, equal to about 1 tsp. of salt. If you have hypertension, are African American or are middle-aged, limit your sodium intake to 1,500 mg per day. Taking the salt shaker off your table will not limit your sodium intake as much as you might think. Many foods, especially prepared products, contain high but hidden amounts. Checking the nutrition facts label will help you to keep an eye on your sodium level.
Protein is the main structural component of all cells in your body. Enzymes and some hormones are also proteins. Food proteins break down into amino acids during digestion, and your body rebuilds them into whatever it needs. Your protein RDI, based on tables published by the Institute of Medicine of the National Academies, varies by age, sex and weight. Based on 0.8 g protein per kg per day, a 19- to 30-year-old man requires about 56 gm, on average, and a woman of that age requires about 46 gm.
Healthy Snacks vs. Unhealthy Snacks
The Best Snack Foods
Eat This, Not That! has made a list of healthy snacks:
TUNA SNACK - Bumble Bee Sensations Sundried Tomato & Basil Tuna Medley
JERKY - Jack Link’s Premium Cuts Original Beef Jerky
CHOCOLATE-COVERED NUTS - Emerald Cocoa Roast Almonds, Dark Chocolate
SEASONED NUTS - Sahale Snacks Southwest Cashews
TRAIL MIX - Eden Organic Wild Berry Mix-Nuts, Seeds & Berries
NUT MIX - Planters NUTrition Heart Healthy Mix (trail mix starter!)
SEEDS - Eden Organic Pumpkin Seeds
NUTS - Everybody’s Nuts! European Roast Pistachios
CHOCOLATE-COVERED FRUIT - Sunsweet Chocolate PlumSweets
FRUIT SNACK - Peeled Snacks Much-Ado-About Mango
GUACAMOLE - Wholly Guacamole
HUMMUS - Sabra Sun Dried Tomato Hummus
NUTELLA SUBSTITUTE - Peanut Butter & Co. Dark Chocolate Dreams (eat with banana)
NOT-PEANUT BUTTER - MaraNatha Creamy & Roasted Almond Butter (spread on apple slices)
PEANUT BUTTER - Smucker’s Natural Chunky Peanut Butter
PORTABLE EGG - Eggology Cage Free Hardboiled Eggs (whole wheat toast w/hummus and egg slices)
CHOCOLATE MILK - Organic Valley Lowfat Chocolate Milk
SPREADABLE CHEESE - The Laughing Cow Light Mozzarella, Sun-Dried Tomato & Basil (w/whole wheat crackers)
CHEESE - Horizon Organic Mozzarella String Cheese (one w/apple)
COTTAGE CHEESE - Fiber One Lowfat Cottage Cheese with Fiber (topped w/canned or fresh fruit)
FLAVORED YOGURT - Chobani Nonfat Blueberry Greek Yogurt
PLAIN YOGURT - Fage Total 2% Greek Yogurt (w/fruit, nuts, seeds, or granola)
VEGGIE DIPPERS - Earthbound Farm Organic Mini Peeled Carrots with Ranch Dip
POPCORN - Orville Redenbacher’s Smart Pop! Gourmet Popping Corn (94% Fat-Free) Mini Bags
PRETZELS - Newman’s Own Organics Spelt Pretzels (w/chunk of cheddar)
VEGGIE CHIPS - Terra Exotic Harvest Vegetable Chips
POTATO CHIPS - Food Should Taste Good Sweet Potato Tortilla Chips
FLAVORED CRACKER - Wheat Thins Fiber Selects 5-Grain Crackers
CRACKER - Triscuit Original
SNACK BREAD - Pepperidge Farm Swirl 100% Whole-Wheat Cinnamon with Raisins
OATMEAL - Quaker Weight Control Instant Oatmeal, Cinnamon
GRANOLA - Kashi GoLean Crisp! Toasted Berry Crumble (on yogurt)
SWEET CEREAL - Kashi Whole Wheat Biscuits, Cinnamon Harvest
FROZEN FINGER FOOD - Alexia Mushroom Bites
PIZZA SNACK - Lean Pockets Whole Grain Supreme Pizza
MEAT SUBSTITUTE - Morningstar Farms Meal Starters Chik’n Strips (w/ketchup)
FROZEN - Cedarlane Garden Vegetable Enchiladas
CHICKEN SOUP - Campbell’s Select Harvest Healthy Request Mexican Style Chicken Tortilla Soup
SOUP - Campbell’s Select Harvest Light Italian-Style Vegetable Soup
LEGUME SOUP - Health Valley Organic Split Pea & Carrots Soup (40% Less Sodium)
CHILI - Kettle Cuisine Three Bean Chili
PROTEIN SHAKE - EAS AdvantEdge Carb Control Ready-to-Drink French Vanilla
SMOOTHIE - Bolthouse Farms Berry Boost
VEGETABLE JUICE - V8 100% Vegetable Juice, Low Sodium
CHOCOLATE BAR - Lärabar Chocolate Chip Brownie
FRUIT BAR - Kashi TLC Soft-Baked Snack Bars Ripe Strawberry
HEALTHY FAT BAR - Kind Plus Almond Cashew + Omega-3
PROTEIN BAR - Atkins Advantage Peanut Butter Granola Bar
ALL-NATURAL BAR - Lärabar Pecan Pie
FIBER BAR - Fiber One Chewy Bars Oats & Peanut Butter
Unhealthy foods include:
Any chips, including sun chips
Macaroni and Cheese
Oatmeal Creme Pies
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