When you are hungry it means your body is naturally burning calories which means weight loss. When you sleep your body needs fuel. That's why it's important to have a good dinner with lots of protein. Breakfast means to break the "fast" ..we all fast during night time, that's why breakfast is the most important meal of the day. When you find yourself hungry late at night time, drink a full glass of ice cold water to kill your hunger. Everyone who wants to lose weight should avoid carbs late at night, as a matter of fact, cut carbs completely after 6 pm. Load up the carbs early in the day for energy and then as the day progresses cut them down completely.
For breakfast try having oatmeal which is rich in complex carbs and then have egg whites which are rich with protein. Egg whites are the best when it comes to protein.
So for beginners this is what I would do:
Breakfast - Bowl of oatmeal or grits with egg whites. 1 Glass of orange juice and a piece of any fuit.
Snack ( 1/2 hours after breakfast ), Protein Shake, apple.
Lunch: Chicken Breasts with brown or white rice or baked potato or sweet potato
Snack - Repeat as above
Dinner - Beef lean steak or ground beef with a big salad and 20oz of water
30 min before bed - have another protein shake.
This diet is well designed for beginners. It provides you with proteins, carbs, fats and so on.
Call yourself a guru? wheres the fat in your Diet?? People should follow this if you want to stay healthy and fit
1. Get plenty of sleep and deal with any non- food addictions. - If you're drinking a 12-pack a day, or chain-smoking, diet may help but is hardly your first priority.
2. Eliminate sugar and all caloric drinks. - Drink water, tea or coffee.
3. Eliminate gluten grains and wheat flour. - This rule and rule #2 pretty much eliminate anything that comes in a box.
4. Eliminate seed oils - grain and seed derived oils (cooking oils) - Eat or fry with with ghee, pastured butter, animal fats, or coconut oil.
5. 2 or 3 meals a day is best. No snacking. - You're not a herbivore. Whole foods prepared at home should be the rule. Low meal frequency is a powerful tool if you have weight to lose.
6. Whole foods from animals. Eat them for the protein, the micronutrients and the fuel. - Favor grass-fed ruminants like beef and lamb for your red meat. Eat fish a few times a week and pastured eggs if you like them. Eat offal for the vitamins and choline. Pastured butter is good source of K2.
7. Both animal fats and starchy plant organs are time-tested fuel sources for humans. - Animal fats are an excellent dietary fuel and come with lots of fat soluble vitamins. Plant storage organs like potatoes and sweet potatoes are nutrient laden and well tolerated by most people. Bananas and plantains are convenient starchy fruits.
8. Make sure you are Vitamin D replete. Get daily midday sun in season or consider supplementation if you never get outside.
9. Vegetables and fruits - Besides starchy plants for fuel and micronutrients, eat a variety of different colored plants of whatever you like and tolerate. Think hormesis. - Some is better than none, but neither big salads nor fruit to excess will save your life.
10. Get proper exercise - Both resistance and "aerobic" exercise have benefits, including mental. Think hormesis again - the recovery periods are where you get the benefit. Lift weights every day or run marathons for "fun", but not for your health.
11. You won't get too much fructose eating reasonable quantities of fruit, but don't make it your staple. - Bananas rich in starch and citrus fruits are preferred. Beware stone fruits like peaches and apricots if you have IBS.
12. If you are allergic to milk protein or concerned about theoretical risks of casein, you can stick to butter and avoid milk, cream and soft cheeses. - Aged cheeses 6 months and older may not have beta-casomorphin and are good sources of K2.