12 SIMPLE KEYS TO MASTER YOUR “DIET”

adamrosante

Following ADAM ROSANTE, and it’s a short, really short synopsis of rules and shopping lists in three colors.

#1   FOOD AS CLOSE TO ITS NATURAL STATE AS POSSIBLE

PLUS A LIST OF DIRTY DOZEN FRUITS AND VEGGIES (buy organic)

Apples

Bell peppers

Berries

Celery

Cherries

Grapes

Lettuce

Nectarines

Peaches

Pears

Potatoes

Spinach 

PLUS A LIST OF THE CLEAN FIFTEEN (not so important to get organic)

Asparagus

Avocado

Cabbage

Cantaloupe

Corn

Eggplant

Grapefruit

Kiwi

Mango

Mushrooms

Onions

Pineapple

Sweet peas

Sweet potatoes?Yams

Watermelon

#2   EAT A LITTLE LESS

Stop eating when you feel about 80 percent full.

• Take smaller portions.

• Drink a full glass of water before your meal.

• Drink a full glass of water after your meal.

• Use a smaller plate.

• Don’t help yourself to seconds.

• Wait 15 minutes before considering another helping.

• Don’t finish your entire meal.

#3   EAT 5 TIMES PER DAY

Think breakfast, snack, lunch, snack, and dinner.

Say it with me: “Skipping meals is a fast track to fat.”

Eating five times a day isn’t hard.

You’re going to start with breakfast and then eat just about every two and a half hours.

#4   PILE ON THE PROTEIN

Green Light—These are your best choices, so eat these the most.

• Eggs (whole or whites)

• Fish (wild, not farmed)

• Lean poultry (baked, grilled, roasted, steamed)

• High-protein grains (amaranth, bulgur, quinoa, etc.)

• Legumes (peas, beans, lentils)

• Nut butters (Read the label and find an option that has one ingredient: nuts. Crazy, but a lot of nut butters add sugar and salt. Totally unnecessary.)

• Raw nuts

• Pea, hemp, or whey protein (find one that’s free of any artificial flavors or sweeteners, preservatives, or sugars. Go organic if possible.

Yellow Light—enjoy occasionally. Once a day is okay, but not with every meal.

• Cheese

• Fatty meats (Beef, pork, lamb. Go for lean cuts of grass-fed organic.

• Poultry skin

Red Light—avoid entirely, or at least eat as little as possible.

• Fast food (drive-thru burgers, Philly cheesesteaks, etc.)

• Fried fish and/or meats

• Processed meats (packaged bacon, deli meats, hot dogs, mass-produced sausage)

Now you know the good protein from the bad. But just how much is enough? This is really easy to calculate. Hold up your hands and take a good look. These are the only measuring tools you’ll need to control your calories and gauge proper portion sizes for your body.

Men: Eat 2 palm-sized portions of lean protein with breakfast, lunch, and dinner.

Women: Eat 1 palm-sized portion of lean protein with breakfast, lunch, and dinner.

#5   EAT CARBS WITH CONFIDENCE

Green Light (go ahead and eat):

• Fruits

• Legumes

• Vegetables

• Whole grains (amaranth, barley, buckwheat, bulgur, faro, quinoa, oatmeal, whole grain wheat flour, sprouted whole wheat)

Yellow Light (eat in limited amounts):

• Refined grains (processed cereals, white flour, white rice, pastas, any bread)

Red Light (seriously limit or, ideally, cut out altogether):

• Commercially mass-prepared baked goods (cakes, chips, cookies, crackers, doughnuts)

• Fried fast foods (french fries, onion rings, etc., from quick-service restaurants)

• Soda

• Processed sugar products (more on this later)

#6   EAT MORE VEGETABLES

#7   FEAST ON FATS

#8   DRINK MORE WATER DRINK FEWER CALORIES

Your interest here is in losing weight. And for that reason alone, you should start drinking more water. Half your body weight in ounces to be precise. So, if you weigh 160 pounds, you should be drinking 80 ounces of water each day.

How to Drink Enough Water

• Buy a nice-looking bottle and carry it around with you. Pick something that’s BPA-free. I reuse a glass water bottle. Easy peasy!

• Set a glass of water on your nightstand or next to your bed and drink it when you first wake up.

• Drink a glass before every meal.

• Drink a glass after every meal.

• Add fresh fruit. Lemons, limes, kiwis, cherries, etc. Slice up whatever fruit you like and toss it in. It’ll flavor your water without weighing you down.

How can you tell if you’re drinking enough when you don’t have a measuring cup at the office? Simple! At home, measure out how many ounces it takes to fill your water bottle (if it doesn’t already tell you on the side). Let’s say it takes 20 ounces to fill your bottle and you need to drink 80 ounces per day. You now know that you should drink about four of those bottles before you hit the sack.

Another quick tip if you forget your bottle. At home, measure out 10 ounces of water and count how many normal swallows it takes you to finish. Jot that number down so you’ll remember it. Measure at home; drink anywhere!

#9   PUMP THE BREAKS ON SUGAR

#10   TREAT DON’T CHEAT

The 80/20 Rule.   It’s a simple philosophy: 80 percent of your food choices are healthy and 20 percent are indulgences. The 80/20 rule allows you to treat yourself to the things you love every day, be it chocolate, ice cream, wine, beer, booze, or whatever else you fancy. That’s right. Every. Day.

#11   RAISE A GLASS?

Oh the dreaded A-word. You want to know if you can still indulge in alcohol, right? Here’s the potentially painful answer: yes, but only so much as your 80/20 (treat don’t cheat) rule allows.

Tips for staying in control around alcohol:

• Order water or seltzer in a rocks glass with a twist of lime and toss in a red straw. It looks enough like a cocktail for you not to seem like a buzzkill.

• Drink sllllowwwly.

• Have a glass of water after every drink. And drink that glass of water sllllowwwly.

• Order clear spirits with no mixers. Tequila neat or on the rocks with a twist of lime is seriously low-cal and packs a powerful punch.

#12   CLEANSES AND JUICES AND FASTS. OH MY!

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Joe Manganiello’s Shopping & Cheating List (46 items):And let’s do it in four parts like Philip J. Hoffman did

joemanganiello

PROTEIN (11)
Steak
Boneless, skinless chicken breast
Pork tenderloin
Bacon
Ham
Shrimp
Egg whites
Eggs
Cheddar cheese block
Goat cheese
Greek yogurt

CARBS FRUITS (5)
Apples
Strawberries
Blueberries
Cherry-and-fig balsamic dressing

CARBS FIBROUS (9)
Spring mix
Mixed greens
Spinach
Carrots
Celery
Sun-dried tomatoes
Bell peppers in all colors
Cucumbers
Green onions

CARBS STARCHY (4)
Yams
Sweet potatoes
Roasted green and yellow squash
Oatmeal

FATS (4)
Almonds
Pistachios
Cashews
Peanut butter

ADDITIONAL NUTRITION DRINKS AND BARS (9)
Coffee (a few cups before weight training or cardio)
Isopure 40-gram whey-protein, 0 sugar drinks
40-gram whey-protein bars, low-sugar version
Low-calorie, low-sugar ice cream (5 grams sugar per serving, or less)
Sugar-free yogurt
Sugar-free Jell-O
Sugar-free puddings
Think Thin protein bar, peanut butter flavor
Zero-sugar nutrition bars

CHEAT MEAL (4)
Half a fried chicken
Two waffles with butter and syrup
Side of mac’n cheese
Side of greens

THE DIET RULES SIMPLIFIED

Rule 1: Always have three big meals per day.
Rule 2: Fill your hunger gaps with small snacks that include protein.
Rule 3: Protein, protein, and more protein at all meals.
Rule 4: Kiss sugar good-bye.
Rule 5: Drop the alcohol.
Rule 6: Eat fiber from various sources (nuts, fruit, vegetables, berries, legumes)
Rule 7: Vegetables at every meal.
Rule 8: Don’t avoid foods that include saturated fat such as fish, beef, pork, and eggs.
Rule 9: Drink water throughout the day. If training, aim for 3 liters per day.
Rule 10: Limit carbs to natural sources such as sweet potatoes.
Rule 11: When not preparing for an event, enjoy one cheat meal per week.

YIN YANG FOOD SHOPPING LIST

yinyangfoodmontage
I have found this list in the beginning of 90th, used parts of it like a guide for a while, but very soon I probably will change, or modify it using contemporary applications with Asian roots. Inside the every division I tried to follow basically like this: protein, carbs, fats.

MINOR YANG (or Young Yang, shăoyáng 少陽): East, spring
FISH
CHICKEN
VENISON
PIGEON MEAT
SHRIMPS
SUGAR
CHERRIES
PINEAPPLES
PLUMS
CHESTNUTS
OATMEAL
BARLEY
CELERY
GARLIC
GINGER
VINEGAR
BLACK TEA
WINE

GREAT YANG (tàiyáng 太陽): South, summer
BEEF
MUTTON
SMOKED FISH
ONION
BLACK PEPPER
MOST OF SPICES
BUTTER
VODKA (MEDICAL USAGE ONLY, I GUESS)

MINOR YIN (or Young Yin, shăoyīn 少陰): West, autumn
DUCK
RABBIT
FROG’S LEGS
OYSTERS
ORANGES
TANGERINES
PEARS
WATERMELONS
MULBERRIES
SUGAR-CANE
TOMATOES
PEAS
SPINACH
SUNFLOWER SEEDS

GREAT YIN (tàiyīn 太陰): North, winter
CRABS
SCALLOPS
BANANAS
CUCUMBERS
SOYBEANS
MUSHROOMS
SPEARMINT
GREEN TEA
JUSMIN FLOWER TEA

NEUTRAL FOOD (12)
RICE
POTATOES
MILK
GREEK YOGURT
HONEY
PAPAYA FRUIT AND DRINKS
APPLES
FIGS
CORN
SQUASH
CAULIFLOWER
MUSHROOM (KING BOLETE ESPECIALLY)
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