NEW YEAR DIET
A new year, a new you. Right? I am sure, like most people, you have decided that as of January 1st, you are going on a diet and are going to get a handle on your ever-increasing waistline. Good luck. Hopefully you will succeed. Odds are against you, however, and the average person will fail again simply because they follow the same plans that have failed them in the past. Their failure is not due to a lack of effort, simply a lack of education. Presented to you here will be a New Year Diet that will actually work.
How to start the New Year Diet
Let's start by stating some basic facts; weight management comes down to the simple formula of calories expended vs. calories consumed. If you burn off as many calories as you take in you will maintain your body weight. In order to lose weight you must burn off more calories than you take in each day. For those of you who want to actually increase body weight or add significant amounts of lean body mass you must take in more calories each day than you burn off. This can be quite fun and as a result you will be much more pleasant to be around than people with the opposite problem. Regardless of your goal, remember that all calories are not created equal and the quality of the food you take in is just as important as the number of calories you consume each day. More on that later.
The best place to start your New Year Diet is to go to a fitness professional and have a body composition test performed. This can be done via hydrostatic weighing or a skin fold test. Either way it will tell you how much lean body mass you have and will serve as the basis for determining your daily caloric needs. You see, your New Year Diet will be based on science. The goal is to feed your active tissue (muscle mass) only and have your body burn off existing fat stores. This can only be done if you eat! Starvation diets will not allow you to maintain your lean body mass and burn fat. They will do just the opposite. If you follow a low calorie diet (less than about 1200 calories a day) you will burn lean body mass and maintain body fat. Sound familiar?
Setting up the New Year Diet
Your New Year Diet should be set up so that you take in 3 meals a day; breakfast, lunch and dinner as well as 2 snacks (mid-morning and mid-afternoon). Each meal should contain some protein, fat and carbohydrate. These are called macronutrients and taking in all 3 is essential to the success of your New Year Diet. The percentage for macronutrient intake should be set up this way; 55-60% carbohydrate, 20-25% protein and 15-20% fat. Eliminating or significantly reducing the percentage of any one of the macronutrients will result in the destruction of the free world. Well, maybe not but it will increase the likelyhood that your plan will fail. Listen, you have tried and failed doing it your way before, right? Why not try something new? Something that is not based on a Hollywood fad diet or infomercial craze but sound nutritional science.
Lets talk about the quality of the foods you take in. Your carbohydrate intake should consist mainly of low glycemic index foods that are not quickly converted to sugar. Whole grains and vegetables are your best bets. Avoid refined foods as well as white flour and sugar. For protein, stick to lean meats as well as chicken, turkey and fish. Healthy fats include avocado, olives and olive oil and nuts. Remember that taking in some fat is essential to burn off existing fat stores.
Hopefully your New Year Diet plan hasn't disappointed you by leaving out cleansings and fasts. Eating only cabbage for 2 days followed by eating only tofu for 2 days sounds interesting and surely some of you have already tried it. Unfortunately this type of diet doesn't work. But you already knew that, didn't you? Use your common sense in adapting the New Year Diet into your life. Healthy eating is not rocket science. Avoid the quick fix and create a diet program that you can stick to for life. Your life depends on it. Good luck!
Great fitness and diet help resources:
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