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DIETARY GUIDELINES
Metabolism - The process of metabolism includes all of the chemical changes that nutrients undergo from the time they are absorbed until they become a part of the body or are excreted from the body. Metabolized nutrients can be used as energy or as building material for living tissue. Proper diet and exercise speed the process of metabolism, resulting in improved tone and quality of muscle tissue a s well as the depletion of fat stores.
Protein - One of the most important substances for the maintenance of good health and vitality. Protein is the major source of building material for everything from blood and muscle to skin, hair, nails, and internal organs. Not only does protein help to control the body's rate of metabolism and regulate water balance, but it is also extremely useful in preserving muscle tone and muscle mass in dieting individuals. 1 gram Protein = 4 calories.
Carbohydrates - Carbohydrates (sugars and starches) are the main source of energy for all muscle and body functions. Carbohydrate, or "carbs" are converted by the body to a simple sugar called "glucose". Some of this glucose is used as fuel for the body. The rest is either converted to "glycogen" and stored in the muscles and liver, or converted to fat stored through the body for later use. It is by short-term carb depletion and exercise that the glycogen stores can be depleted. In turn, "stores' of body fat are reconverted and used as energy , resulting in weight loss. Caution: Substantial carbohydrate depletion should never be done for more than a week at a time. The method suggested in this program should be followed carefully. 1 gram Carbohydrate = 4 calories.
Fruits & Sugars - Although fruits and sugars are carbohydrates and are a normal part of a healthy diet, it is recommended that they be excluded from your diet during this program. These "simple carbs" are high in calories and require little effort by the body for absorption. These foods do little to stimulate the metabolism and may be stored as fat.
Wheat Products - Breads, cereals, and pastas made from wheat are also good sources of carbohydrates but are not included in this diet as they are high in sodium. For this diet we recommend you use complex carbs such as potatoes, rice and oats.
Fats - These are also known as lipids. They are the most densely caloric source of energy in the diet. 1 gram Fat = 9 calories ( More than twice the calories of Protein or Carbs).
Fats are difficult to digest and are mostly stored throughout the body, rather than immediately used as energy. The foods recommended in this diet are typically very low in fat (egg whites, chicken breast, turkey breast, tuna, etc. ). This will prevent fat intake from becoming a factor here.
Dairy Products - Dairy products should also be excluded from your diet during this program. Many dairy products are high in fat and almost all are very high in sodium. This causes water retention under the skin and could cause you to appear slightly bloated.
DAILY CONSUMPTION OF CARBOHYDRATES
Unlike protein, which is distributed in equal amounts among the 5 meals per day, carbohydrates should be consumed in a descending fashion throughout the day. In other words, begin the day with the largest carbohydrate meal and consume fewer and fewer as the day progresses.
PRE-PACKAGING MEALS
Measuring, preparing, and packaging your meals ahead of times is a fantastic tool for ensuring success. This practice will keep you on schedule during the day, and greatly reduces any confusion or guesswork. Individual plastic food containers are of considerable help.
LATE EATING
Late eating should be avoided. Failure to follow this direction can adversely affect your final results. This may be the primary reason for diet failures. Food should not be eaten any later than 2 hours before bedtime.