Need help about healthy dieting.

[BrooklynBomber]

Well, I am doing an informational speech tomorrow about healthy dieting.
I need to explain how to diet properly in seven steps, any suggestions from the scene's dietologists?

What should I tell first, second, etc...

[dario]

A general diet to lose weight? Becuase a diet is just a custom of food intake; it can be anything from losing weight to bulking up. I'm a personal trainer and I've done a lot of research on dieting, so I will be more then glad to help you out; you've just got to let me know what you need to know specifically.

[BrooklynBomber]

A general diet to lose weight? Becuase a diet is just a custom of food intake; it can be anything from losing weight to bulking up. I'm a personal trainer and I've done a lot of research on dieting, so I will be more then glad to help you out; you've just got to let me know what you need to know specifically.

NO, its pretty general type, how to eat healthy and prevent obesity/ illnesses.
You know, the very general type that you would give to average american Joe Schmoe.
Also, are u good with supplements?

[Verstyle]

self explainitory

[Verstyle]

i like calorie diets the best. cause u can eat whatever as long as it amounts

[dario]

Ohh ok, for the average person, yeah that's cool. And yeah I know a lot of about a broad variety of supplements.

Ok to start out with; one should very rarely, or not drink at all:
Soda
Alcohol
The Average Juice (the ones with 30g of sugar per serving)
because all of those, except diet soda and most light beers, contain more than 30g of sugar per serving or per 8oz.
One should also stay away from trans-fat. That is the absolute worst fat you can eat because it goes straight to fat storage and is filled with bad cholesterol.
Try to stay away from fried foods as much as possible, it's just tons of saturated fat added for taste, while on the other hand grilled foods still have lots of potential for tasting good and you feel good after you eat them.
People should stay away from fast-foods because the quality of the food and the way they cook it is almost the minimum of human consumption and the food takes days to digest.
Also, people should stay away from fattening snacks in the vending machine including chocolate bars and greasy chips. If they want to eat a snack at school or work, it's a lot healthier to bring some low calorie fruit like g****s or beef jerky. If they have to eat from the vending machine, then I'd recommend getting baked chips, trail mix, or beef jerky if they have it.
People cannot skip meals; they should actually eat more frequently. The average metabolism starts over every 2 hours which means that the healthiest way to eat is if you split your daily calories into the number of meals you can eat throughout the day (hours awake divided by 2). So if you are awake to eat 7 meals and your calorie intake should be around 2800 calories; then you would try to go for 400 calories per meal. I know most people can't make 7 meals, so I'd recommend trying you're best to get in 5-6 equal meals throughout the day, and not eating an hour to two before you go to sleep.
Also people should stay away from any white starch; whole grain are easier to digest, less is stored as fat if not used, and it provides more fiber which helps your daily digestion.
Back to the drinks, people should do their best to limit their sugar intake. I'd only recommend some sugar in the morning, but from a fruit source such as an orange or banana, to get your body awake and your energy up a little to start the day. If you work out, a medium amount of sugar is alright right after your workout, preferably the source being your protein shake.
Another thing to stay away from is foods high in saturated fats, like steak, cakes, sausage, pepperoni, lots of cheese, fast food meals, fried foods, and butter. Some saturated fat throughout the day is needed to keep a male's testosterone up and healthy, but I'd recommend it from dairy foods and a limited amount of beef.
And as dairy foods go, I'd strong recommend for people to get their daily requirement, if not more, but I'd go with fat-free or low-fat milk, cheeses, and yogurt. They supply a good amount of protein, calcium, and vitamin d.
And to finish it off, an important thing to do is to eat every food in balance (not one meal or type of food over and over) so your body doesn't get used to it and keeps on running your metabolism at it's fullest potential to digest any food that comes its way. And also to keep yourself balance between carbohydrates, protein, and fats; I'd recommend 40% carbs, 30% protein, and 30% fat. But remember one gram of protein and carb contain 4 calories while one gram of fat contains 9 calories.
Oh yeah, one should eat healthy fats (mono saturated and polyunsaturated) for their fat intake for the day that comes from nuts, fish, and fish oils.

Damn that's long, I could go on and on but I'm going to stop there.
I hope that helps man, good luck tomorrow.

As for supplements, I'd only recommend a daily vitamin, and joint pills if the person has problems with their joints while performing exercises.

That's that for diet and supplements, let me know if you need training.

[BrooklynBomber]

Ohh ok, for the average person, yeah that's cool. And yeah I know a lot of about a broad variety of supplements.

Ok to start out with; one should very rarely, or not drink at all:
Soda
Alcohol
The Average Juice (the ones with 30g of sugar per serving)
because all of those, except diet soda and most light beers, contain more than 30g of sugar per serving or per 8oz.
One should also stay away from trans-fat. That is the absolute worst fat you can eat because it goes straight to fat storage and is filled with bad cholesterol.
Try to stay away from fried foods as much as possible, it's just tons of saturated fat added for taste, while on the other hand grilled foods still have lots of potential for tasting good and you feel good after you eat them.
People should stay away from fast-foods because the quality of the food and the way they cook it is almost the minimum of human consumption and the food takes days to digest.
Also, people should stay away from fattening snacks in the vending machine including chocolate bars and greasy chips. If they want to eat a snack at school or work, it's a lot healthier to bring some low calorie fruit like g****s or beef jerky. If they have to eat from the vending machine, then I'd recommend getting baked chips, trail mix, or beef jerky if they have it.
People cannot skip meals; they should actually eat more frequently. The average metabolism starts over every 2 hours which means that the healthiest way to eat is if you split your daily calories into the number of meals you can eat throughout the day (hours awake divided by 2). So if you are awake to eat 7 meals and your calorie intake should be around 2800 calories; then you would try to go for 400 calories per meal. I know most people can't make 7 meals, so I'd recommend trying you're best to get in 5-6 equal meals throughout the day, and not eating an hour to two before you go to sleep.
Also people should stay away from any white starch; whole grain are easier to digest, less is stored as fat if not used, and it provides more fiber which helps your daily digestion.
Back to the drinks, people should do their best to limit their sugar intake. I'd only recommend some sugar in the morning, but from a fruit source such as an orange or banana, to get your body awake and your energy up a little to start the day. If you work out, a medium amount of sugar is alright right after your workout, preferably the source being your protein shake.
Another thing to stay away from is foods high in saturated fats, like steak, cakes, sausage, pepperoni, lots of cheese, fast food meals, fried foods, and butter. Some saturated fat throughout the day is needed to keep a male's testosterone up and healthy, but I'd recommend it from dairy foods and a limited amount of beef.
And as dairy foods go, I'd strong recommend for people to get their daily requirement, if not more, but I'd go with fat-free or low-fat milk, cheeses, and yogurt. They supply a good amount of protein, calcium, and vitamin d.
And to finish it off, an important thing to do is to eat every food in balance (not one meal or type of food over and over) so your body doesn't get used to it and keeps on running your metabolism at it's fullest potential to digest any food that comes its way. And also to keep yourself balance between carbohydrates, protein, and fats; I'd recommend 40% carbs, 30% protein, and 30% fat. But remember one gram of protein and carb contain 4 calories while one gram of fat contains 9 calories.
Oh yeah, one should eat healthy fats (mono saturated and polyunsaturated) for their fat intake for the day that comes from nuts, fish, and fish oils.

Damn that's long, I could go on and on but I'm going to stop there.
I hope that helps man, good luck tomorrow.

As for supplements, I'd only recommend a daily vitamin, and joint pills if the person has problems with their joints while performing exercises.

That's that for diet and supplements, let me know if you need training.

Thanks, that is much deeper information then I got from various sources.
Thank you.
I am doing weight training and lifting myself and also trying out diffrent supplements.
I, so far tried 100 Whey(and still using it after the training) Noexplode(really liked it, but I am dont with it for now) and Animal Pak multivitamin(just started using it, but its a ***** to consume it.)
I really like noexplode, that since I stopped using it, I did loose some water weight, but I did not loose any of the strength gains.
Well, today I ordered muscletech's Gakic, which is quite pricey( I got it for 57bucks of bodybuilding.com) but my friends say its pretty good, although not worth its price.
Can you give the review of this supplement, if its any good?

[Verstyle]

all that writing for a diet? i dont see how u guys write so much. i get to the point as soon as possible.ahaha

[dario]

all that writing for a diet? i dont see how u guys write so much. i get to the point as soon as possible.ahaha

you got to remember the average joe needs to know all the basics and why they are going to go through with it

as for the supplements, i'll write about it tomorrow... i still have ****loads of stuff to do and i'll explain supplements in detail as i did the diet

[Darkstar]

dario, great post. Glad to see someone worth reading. What do u think about a diet with high sodium?