Off-day/Make-up dayWHY WHAT YOU EAT MATTERS, Part 2I consulted with Jack Boyster, Ironman competitor, and our basic conclusion was most similar to the Zone Diet, as developed by Dr. Barry Sears.
For those of you who don't care to get into the minute details of how the diet works or how it affects your body, here is a quick summary:
- 5 or 6 smaller meals per day
- Each meal proportioned with lean protein, mono- and polyunsaturated fats, and natural carbohydrates
- Examples of lean protein sources: lean beef, poultry, fish, tofu/soy, hard cheese, eggs
- Examples of mono- and polyunsaturated fats: nuts, avocados, olives, fish oil
- Examples of natural carbohydrates: whole fruits, vegetables, beans, oatmeal
- Lots of water
- Fish oil and glucosamine supplements
In terms of portions per meal, here is the basic rule of thumb (or "fist"):
Divide your plate into 3 equal portions, 1 for protein, 1 for carbs, 1 for fats. Have a piece of protein approximately the size of your fist. The larger you are, the larger your fist, the more protein you need to consume. Then have an equal size of carbs, along with an equal size of fats. And that's really it. It will look and feel like too little, but that is only because we overweight, overeating, under-active Americans have become accustomed to skipping meals and then supersizing to make up the calories. By eating the correct amount of fats (gives you the full feeling) and eating every 3 or 4 hours, you will actually never feel hungry. This is a good thing, because hunger is the body's response to needing food, meaning your body is already in a state of hibernation and shutting down its metabolism to conserve.
Similarly, drink plenty of water, which will also help relieve hunger. Have a water bottle and constantly drink water throughout the day. If you ever get thirsty, again, it's too late; thirst means that your body is already lacking fluids and is in need of hydration.
You should consume your 1st meal within 1 hour of waking up in the morning. If you're unable to do that, then just grab a handful of nuts and a swig of water to have something in your system. Even a slice of cold pizza is better than completely skipping breakfast.
Smaller meals throughout the day devoid of starch-laden foods will also help you avoid that "food coma" feeling. You will sleep better and have more energy to go about your daily life.
Your last meal should be about an hour prior to going to bed so that your body has something to burn off as you sleep.
The results? For me, it was pretty telling:
- Lost 3 inches off of my waist (from 30" to 27")
- Lost 4.5% bodyfat (from 11.1% to under 6.6%)
- Have not had a sick day since 1997
Combined with the workout program, I've been able to stay competitive with guys half my age. I have far more energy and feel like I am in better shape than when I was in my mid-20's. You could say that it has worked very well for me. It has worked for everyone else who has gone to this diet, and it will work for you. But understand that it is a complete shift in lifestyle that really begins with the
purpose as to why you're doing this. Without internalizing your purpose and ultimate goal, then it is too easy to fall back into old habits.
Post thoughts to comments.
Plyo push up
Front plank position, left hand with right foot
Floor to overhead with a 50 pound sandbag
Superman back extensions courtesy of CrossFit Asia
Power swings using a kettlebell (AKA kettlebell swings)
200 meters = 1/2 lap around the track
Squat hold
Photo courtesy of Alex Europa
Medicine ball front squat, courtesy of CrossFit Malaysia
Wall sit
Diagram courtesy of Ty Chiu.
Photo courtesy of Emily Carlin
The “Up” position of the push-up – notice the arms are straight and the back, buttocks, and legs are in line. Head is up.
The “Down” position of the push-up – notice the arms form right angles and the back, buttocks, and legs are in line. Head is up.
Swinging push ups
Click image for larger version
