The Diet

The Diet

Mitchell Sand

(818) 402-2259

Ó 2000

SO, YOU’VE DECIDED TO WORK OUT, TO TRAIN, TO GET LEAN. GOOD, YOUR DECISION IS AN EXCELLENT FIRST STEP. THE MUSCLE THAT YOU BUILD WILL HELP TO SPEED UP YOUR METABOLISM, AND YOUR BODY WILL BURN FAT AT HIGHER RATE. ALSO, THE AEROBIC EXERCISE THAT YOU’LL BE DOING WILL GET YOUR HEART PUMPING AND GIVE YOU MORE ENERGY. THESE ARE ALL GOOD THINGS. HOWEVER, IT WILL MEAN NOTHING IF YOU DON’T EAT RIGHT. DIET IS 80% OF BEING "IN SHAPE". NO MATTER WHAT ANYONE TELLS YOU; NO MATTER WHAT ANYONE WANTS TO SELL YOU; DIET IS, AND ALWAYS WILL BE, THE KEY.

THERE ARE THREE KINDS OF FOOD:

1. PROTEIN

2. CARBOHYDRATES

3. FATS

ALL THREE OF THESE FOODS ARE ESSENTIAL FOR A HEALTHY DIET. CARBOHYDRATES AND FATS PROVIDE ENERGY, WHILE PROTEIN FEEDS YOUR MUSCLES. IF YOU ARE DEFICIENT, OR IF YOU OVER COMPENSATE IN ANY ONE OF THESE FOODS, THEN YOUR BODY MAY SHUT DOWN.

IF YOU’RE WORKING OUT ON A REGULAR BASIS, THEN YOUR BODY USES MORE VITAMINS AND MINERALS. THE EXACT NEEDS OF AN INDIVIDUAL VARY FROM PERSON TO PERSON. I SUGGEST A PACKET OF VITAMINS. VITAMIN PACKS ARE MADE THAT ARE SPECIFIC TO BOTH MEN AND WOMEN. ONE PACKET, TAKEN DAILY, SHOULD SHOW YOU RESULTS OVER TIME. RESULTS MAY BE INCREASED STRENGTH, ENDURANCE, AND ENERGY.

LET’S LOOK AT THE THREE TYPES OF FOOD:

PROTEIN

ONE GRAM OF PROTEIN FOR EVERY POUND OF BODY WEIGHT

PROTEIN IS THE "BUILDING BLOCK" OF MUSCLE. IF YOU ARE WORKING OUT ON A REGULAR BASIS, YOU WILL NEED PROTEIN TO FEED YOUR MUSCLES. HERE’S WHY. WHEN YOU WORK OUT, WHAT YOU ARE ESSENTIALLY DOING IS MAKING TINY TEARS IN YOUR MUSCLE FIBER. WHEN THESE TEARS HEAL, THEY REBUILD STRONGER THAN THEY WERE BEFORE. HENCE, THE MORE PROTEIN -- THE BETTER. HOWEVER, DON’T TAKE IN TOO MUCH PROTEIN, OR YOUR BODY MAY WORK AGAINST YOU. THE KEY IS TO BE SMART. WE’LL LOOK MORE INTO HOW TO BE SMART WHEN WE GET TO "THE PLAN" A LITTLE LATER ON.

BEST PROTEIN SOURCES

SOYBEANS, SPLIT PEAS, KIDNEY BEANS, DRIED WHOLE PEAS, WHEAT GERM, LIMA BEANS, BLACK EYED PEAS, LENTILS, BLACK BEANS, NAVY BEANS

A GOOD MEAL THAT IS EASY TO PREPARE IS FIFTEEN BEAN SOUP. IT’S SOLD AS A PACKAGE IN THE BEAN AREA OF THE SUPERMARKET.

OTHER GOOD PROTEIN SOURCES

CHICKEN, TURKEY, FISH, TOFU, EGG WHITES, SASHIMI, BEEF

PROTEIN SUPPLEMENTS – I SUGGEST TAKING A PROTEIN SUPPLEMENT. HERE’S WHY. WHEN YOUR BODY DIGESTS PROTEIN, THE MOLECULES ARE BROKEN DOWN INTO AMINO ACIDS. THERE ARE 22 AMINO ACIDS THAT MAKE UP PROTEIN. IF ANY OF THESE AMINO ACIDS IS MISSING, OR DEFICENT, THE AMOUNT OF PROTEIN YOUR BODY ABSORBS WILL BE RESTRICTED TO THE AMOUNT OF THE MOST DEFICIENT AMINO ACID. THIS LACK OF PROTEIN WILL SLOW YOUR ABILITY TO HAVE LEAN MUSCLE MASS, AND, WHETHER YOU’RE A MAN OR A WOMAN, LEAN MUSCLE MASS IS WHAT YOU WANT.

CARBOHYDRATES

START THE DAY WITH MORE CARBS, AND GRADUALLY EAT LESS.

CARBOHYDRATES PROVIDE ENERGY, BUT ONCE AGAIN, AS WITH PROTEIN, TOO MANY CARBS WILL WORK AGAINST YOU. HERE’S WHY. IF YOU EAT A HEALTHY AMOUNT OF CARBOHYDRATES, YOUR BODY WILL BREAK THEM DOWN AND USE THEM AS ENERGY. HOWEVER, IF YOU EAT AN EXCESS AMOUNT, THE EXCESS WILL BE BROKEN DOWN INTO SUGAR AND STORED AS FAT. NOT ONLY WILL THAT HAPPEN, BUT ALSO YOUR BODY WILL BE FORCED TO RELEASE AN UNHEALTHY AMOUNT OF INSULIN, MAKING YOU TIRED. THIS IS WHAT HAPPENS AFTER YOU EAT A HUGE LUNCH AND THEN FEEL LIKE TAKING A NAP. EVERYTHING SLOWS DOWN. THE TRICK IS TO EAT JUST ENOUGH SO THAT YOU’RE STILL A LITTLE HUNGRY.

SUGAR IS A CARBOHYDRATE. STARCHES ARE, TOO. WHITE BREAD, PASTRIES, PASTA – ALL CARBS; BUT ARE THEY THE RIGHT KIND OF CARBS? NO. WHENEVER YOU EAT PROCESSED FOOD, YOU’RE EATING SOMETHING THAT IS NOT NATURAL. SO, IT MAKES SENSE THAT YOUR BODY WILL HAVE A DIFFICULT TIME IN BREAKING IT DOWN. THIS DIFFICULT TIME WILL RESULT IN A SLOWING OF THE METABOLISM.

THE BEST CARBOHYDRATE SOURCES TEND TO BE LOW ON THE GLYCEMIC INDEX. THE GLYCEMIC INDEX IS BASED ON BLOOD GLUCOSE RESPONSE. HIGHER NUMBERED FOODS CAUSE RAPID INCREASES IN BLOOD SUGAR. SO, LOWER NUMBERS ARE BETTER. A GOOD BOOK IS SUGAR BUSTERS. IT BREAKS DOWN THE GLYCEMIC INDEX NICELY.

BEST CARBOHYDRATE SOURCES

BROWN AND WILD RICE, WHOLE BARLEY, WHOLE BUCKWHEAT, WHOLE RYE, WHOLE CORN, WHOLE WHEAT, ROLLED OATS (OATMEAL)

OTHER GOOD CARBOHYRATE SOURCES

FRUITS, VEGETABLES, ALL BRAN, WHOLE GRAIN CEREAL, SWEET CORN, SHREDDED WHEAT, NON-CREAM BASED SOUP

THE BEST FRUITS & VEGETABLES

APPLES, ORANGES, APRICOTS, BANANAS, RAISINS, GRAPES, YAMS, SWEET POTATOES, BEETROOTS

DIETARY FIBER – DIETARY FIBER IS PRETTY IMPORTANT, TOO. MANY OF THE FOODS ALREADY MENTIONED ARE PACKED FULL OF DIETARY FIBER, AND HERE ARE SOME MORE.

PEANUTS, MIXED SALAD, SHREDDED WHEAT, POPCORN, RAW CAULIFLOWER, SOYBEANS, PEARS, PEACHES, BLACKBERRIES, FIGS, PRUNES, SUNFLOWER SEEDS, ALL BRAN, PUFFED WHEAT

FATS

FATS PROVIDE YOU WITH THE MOST CONCENTRATED SOURCE OF ENERGY. WITHOUT THE RIGHT CONCENTRATION OF FAT, YOUR BODY CANNOT ABSORB VITAMIN D, OR CARRY CALCIUM TO THE BONES. SO, IF YOU HAVE CUT THE EVIL FAT COMPLETELY FROM YOUR DIET, YOU HAVE DONE YOURSELF A GREAT DISSERVICE. FAT CUSHIONS YOUR VITAL ORGANS. IT INSULATES YOUR BODY FROM HEAT LOSS. YOU’LL NEVER FEEL SATISFIED AFTER EATING WITHOUT FAT. YOUR FOOD WILL BE BLAND AND LACK FLAVOR AND MAY CAUSE DEPRESSION.

SO, IF FAT IS SO GOOD, WHY HAS IT GOTTEN SUCH A BAD RAP? THE BAD RAP COMES FROM SATURATED FATS. THEY HARDEN AT ROOM TEMPERATURE AND CLOG THE ARTERIES. IN OTHER WORDS, HEART DISEASE! THE GOOD FATS ARE POLYUNSATURATED AND MONUNSATURATED.

POLYUNSATURATED

SAFFLOWER, SUNFLOWER, CORN OILS

MONOUNSATURATED

PEANUT, OLIVE, AVACADO OILS

AMERICANS CONSUME FAT AT A RATE OF 45 PERCENT OF THEIR DAILY DIET. FATS SHOULD MAKE UP 10 TO 15 PERCENT OF YOUR DAILY DIET. I WOULD BE WARY OF ANY DIET THAT SUGGESTS USING FATS AS A PRIMARY SOURCE OF ENERGY.

THE PLAN

DRINK WATER ALL DAY. WATER CLEANS YOU OUT AND IS THE SINGLE BEST SUBSTANCE THAT YOU CAN INGEST. STAY AWAY FROM SODA. SATURATED FAT IS BAD. REFINED SUGAR IS THE ENEMY. BE CAREFUL OF HOW THINGS ARE COOKED. YOU MAY THINK THAT YOU ARE EATING SOMETHING HEALTHY, BUT IF IT IS COOKED WITH BUTTER, OR FRIED, OR BAKED WITH FLOUR, THEN YOU’RE SHOOTING YOURSELF IN THE FOOT.

THE KEY IS TO BE SMART. NEVER EAT UNTIL YOU ARE STUFFED. ALWAYS STAY A LITTLE HUNGRY.

OSCAR DE LA HOYA, WHILE TRAING FOR A FIGHT, FOLLOWED THESE DIETARY GUIDELINES. HIS BODY FAT PERCENTAGE WAS 6 ½ PERCENT.

55% CARBOHYDRATES – THE MAJORITY OF WHICH WAS DIETARY FIBER.

35% PROTEIN – FROM WHAT I HEAR, A WHOLE LOT OF SUSHI.

10% FAT – MONO AND POLY UNSATURATED

SUPPLEMENTS

1. TWIN LABS AMINO FUEL

2. L-CARNATINE

3. LEAN BODY OR PURE PROTEIN BARS – HIGH IN PROTEIN, LOW IN SUGAR

4. WHEY PROTEIN – BUY A GOOD BRAND. YOU GET WHAT YOU PAY FOR.

NOW, USE THE INFORMATION THAT WE HAVE COVERED AND APPLY IT TO THIS SIMPLE, DAILY EATING ROUTINE. REMEMBER, THERE ARE NO RULES, JUST COMMON SENSE. THE FOODS LISTED ARE MERELY SUGGESTIONS AND SHOULD BE USED AS A GUIDE. SUBSTITUTE FOODS FROM THE LISTS THAT WE COVERED EARLIER, AND REMEMBER, WATER, WATER, AND MORE WATER.

BREAKFAST – CARBOHYDRATES PROVIDE ENERGY. IT MAKES SENSE THEN THAT WE START OUR DAY WITH MORE CARBS. IT’S ALSO A GOOD IDEA TO THROW SOME PROTEIN IN THERE, BUT CARBS ARE THE EMPHASIS.

* FRUITS & VEGETABLES

* CEREAL (HIGH IN DIETARY FIBER)

* EGG WHITES

* CHICKEN BREAST

* TURKEY BREASTS

* OATMEAL

* ORANGE JUICE

* COFFEE

1^ST SNACK – WHY DO WE NEED A SNACK? GOOD QUESTION. WE EAT THIS SNACK A COUPLE OF HOURS AFTER EATING BREAKFAST. IT HELPS TO KEEP THE METABOLISM RUNNING. SOME PEOPLE, ESPECIALLY WOMEN, WORRY ABOUT THIS SNACK. THEY HAVE BEEN TAUGHT THAT FOOD IS THE ENEMY. THAT THINKING IS WRONG! BAD FOOD IS THE ENEMY; EATING TOO MUCH FOOD IS THE ENEMY; BUT KEEPING FUEL IN YOUR SYSTEM IS A GOOD THING. YOUR CAR RUNS BETTER IF IT HAS FUEL IN THE TANK. YOU TEND TO SPEND MORE MONEY IF YOU HAVE MORE IN THE BANK. THE SAME PRINCIPLE HOLDS TRUE WITH FOOD. THE MORE HEALTHY FOOD THAT YOU TAKE IN, THE MORE YOUR BODY BURNS FOR ENERGY. WHEN YOU DON’T TAKE IN ENOUGH HEALTHY FOOD, AND YOU STARVE YOURSELF, YOUR BODY SHUTS DOWN AND HOLDS ONTO EVERY LAST BIT OF FOOD THAT YOU INGEST. OBVIOUSLY, THIS IS THE WRONG WAY TO GO, AND IS THE REASON WHY WE NEED SNACKS.

* FRUITS & VEGETABLES

* LEAN BODY OR PURE PROTEIN BAR

* CHICKEN BREAST

* TURKEY – I EAT SLICED TURKEY RIGHT OUT OF THE PACKAGE

* OATMEAL

* COTTAGE CHEESE

* WHEY PROTEIN SHAKE

LUNCH – HERE WE SHOULD TAKE IN EQUAL PORTIONS OF CARBS AND PROTEINS. THE CARBS WILL GIVE US THAT LAST "KICK" TO GET US THROUGH THE REST OF THE DAY. HOWEVER, YOUR MUSCLES ARE CALLING FOR PROTEIN, SO GIVE THEM WHAT THEY WANT.

* SALAD WITH CHICKEN BREAST

* FISH WITH BROWN RICE

* TURKEY ON WHOLE WHEAT BREAD

* BEANS AND LENTILS

* SASHIMI W/ BROWN RICE

* COTTAGE CHEESE

* ETC.

2^ND SNACK – PROTEIN

* LEAN BODY OR PURE PROTEIN BAR

* CHICKEN OR TURKEY BREAST

* TOFU

* TUNA FISH

* WHEY PROTEIN

DINNER – LET’S END THE DAY STRONG WITH THE ALL IMPORTANT PROTEIN. I KNOW, THAT’S A PRETTY BLAND DINNER, SO SOME DIETARY FIBER (MIXED SALAD, VEGETABLES) IS ALL RIGHT.

* PROTEIN, PROTEIN, PROTEIN

* VEGETABLES, DINNER SALAD, SOUP