If you want to remain lean and healthy, eat paleo style. Stick to everything that is easily traceable to its natural source. Vegetables grow on plants and are thus ok, meat comes from animals and is thus ok (keep in mind though that animals who eat bad food are bad food due to the toxin storage function of fat cells) as are cheese and yoghurt (some disagree with me, arguing that Paleolithic people didn’t cultivate cows). In addition never eat grains (agriculture is relatively new and our bodies are not used to high quantities), rice (from China so also newly introduced) and potatoes (introduced into the western diet since Columbus, also recent). In effect this will mean that you will ingest fewer carbs than before, carbs are not bad but the type and quantity mentioned are not well appreciated by the body.
So what to do? Eat plenty of eggs, meat, fish, nuts (exclude cashews and peanuts, they are not actually nuts), vegetables and fruit. Do focus however on the fat and protein rich foods. But fat foods are bad you say? Well, you’re an ignorant numb nut. In test groups given either a full carb/protein/fat diet the only ones gaining weight were the ones on carbohydrates. Fat good, carb bad. And as long as you stick to natural sources, the fats you eat are going to be just what the body needs. Also due to the natural sources, eating this way will ensure a sufficient vitamin uptake (provided you eat your veggies). A meal should be a fat/protein source and a fiber/nutrient source.
Extra note, drink plenty of water since this increased detoxifying processes and accelerates fat loss. So in short:
1. Eat natural
2. Focus on fats and proteins (do not however exclude fibery goodness, e.g. veggies)
3. Never eat grains, rice and potatoes
4. Drink plenty of water (4L or more a day)
The body is not as simple as food in, food out. What most people overlook is the RMR/BMR, respectively the Resting or Base Metabolic Rate. It’s what energy your body uses when you are lazily chilling on the couch. The easiest way to become or stay lean is to exploit this mechanism into going overdrive. Just drink a glass of ice cold water when you wake up (500ml) half an hour before breakfast, and have a cold shower of about 5-10 minutes focusing on the neck and back since that is where brown fat resides. Scientists used to think that only babies have brown fat (the energy burning type of fat with a lot of mitochondria), but after some new scanning methods they were shockingly (yes, sarcasm) proven wrong. Who knew, the earth is actually not that flat. Make the effect even stronger by placing an icepack in your neck while watching tv in the afternoon, this is when insulin sensitivity is most beneficial. For a cheap ice pack, just but water and rubbing alcohol (ratio 1:1) in a ziplock bag, and put that in another ziplock. The last thermogenic effect basically means you should eat spicy since it boosts RMR.
In addition to the thermodynamic aspect, insulin sensitivity is important. Try to keep the peaks to a minimum, thus eat leisurely and drink plenty of water while you do so. In short:
1. Drink 500ml of ice water at waking up, and wait 30 minutes before having breakfast
2. Also before breakfast have a cold shower of 5-10 minutes focusing on the neck and back
3. Place an ice pack in your neck for some time, preferably in the evening
4. Eat slowly, and chew plenty
5. Eat spicy
Much can be said on this account, but let’s keep it simple. Classic cardio sucks and is useless, ignore it. We want a high RMR so that our exercise has an effect throughout the entire week. Focus on High Intensity Training and weights. After a routine (e.g. rowing, sprinting or whatever) you should feel exhausted for about five minutes. When doing weights, life heavy and keep constant pressure on the muscles (stimulating hormone response). Big muscles burn big quantities of energy when doing absolutely nothing. In addition to the training itself, make sure you breathe deep during exercise. The more oxygen you burn while doing sports, the higher your RMR will be in the following period (hours to days, the span is disputed). Also, drink plenty of water during exercise to promote detoxification and fat loss. So in short:
1 Ignore classic cardio
2. Train at high intensity, exhaust yourself
3. Lift heavy and keep pressure on the muscles (e.g. don’t drop the weights)
4. Breathe deep
5. Drink water (500ml / 30 minutes)