Don't Diet, Manage What You Eat

The English language should abolish the word diet. I hate it with a passion. Unfortunately, there are so many books written with the word diet as the subject matter it has brainwashed much of the population. Eating smart has nothing to do with dieting - diets rarely work. It's all about training the mind to eat properly and consistently. You don't have to read a "diet" book to figure this stuff out.

You simply need to change your eating habits. It's all about strict maintenance of your carbohydrate intake as well as portion control. Eat the bulk of your carbohydrates in the morning and at lunch. If you feel the urge to eat some carbohydrates in the evening only do it occasionally - for instance once a week and keep the portions very small.

I know what you're thinking. Where do desserts fit into this plan? Once you've got your mind and body used to this way of eating you'll be able to indulge in sweets once in a while and preferably at lunch, but don't make a habit of it. The less you submit to them the better off you'll be. The longer the time between eating desserts the better; since you'll just crave them less if you don't indulge in them quite as often. Once a week if you must, but don't forget; the harder you are working on your daily workouts the less you will crave the things that are obstacles to achieving your physical goal. Eating properly is about having control. Once you've acquired discipline then you may allow yourself to indulge on occasion because you have a plan to control it.

Below are examples of what to eat if you exercise regularly (minimum 3 days a week) in the morning. For the best results eat 5 meals a day.

• 5:00 a.m. (Wake up). If you exercise eat a small snack - eat some sort of carbohydrate and protein before you exercise. You can eat a combination or separate items of: banana, low fat yogurt, toast, bagel, etc., It's OK to put a little jelly, or low fat cream cheese on your toast before you exercise (make sure you give your stomach at least 45 minutes to thoroughly digest your meal before exercising).

• 7:00 a.m. (Breakfast). Eat a good size breakfast after you exercise. It's ok to eat a fair amount of carbohydrates but you need to include plenty of protein. You can eat a combination or separate items of: Eggs, toast, fruits, milk, low fat yogurt, cereal or oatmeal.

• 10:00 a.m. (Mid-morning snack). Eat small amounts of carbohydrates and some type of protein. You can eat a combination or separate items of: Protein bar or drink, low fat yogurt, perhaps some low fat cheese or a little bit of fruit.

• 12:30 p.m. (Lunch). Eat lean protein and carbohydrates in moderation. You can eat a combination or separate items of: Turkey or chicken sandwich, fish, vegetables or salad.

• 3:30 p.m. (small afternoon snack). Decrease amounts of carbohydrates but keep up the protein. You can eat a combination or separate items of: Protein bar or drink, low fat yogurt, tuna fish, etc.

• 6:30 p.m. Very little to no carbohydrates. Keep up the protein but decrease the overall amount of your meal. Fish, chicken, lean beef, and perhaps occasionally a small salad.

• Evening. No snacks - if you're starving have some type of protein (one with very low carbohydrates). No other munchies.

Proteins consist of but are not limited to: Eggs, lean meats, fish, yogurt, milk, cheese, protein drinks/bars, etc. Carbohydrates consist of but are not limited to: Breads, potatoes, rice, pasta, vegetables, fruits, etc.

If you exercise in the evening follow the same plan but you can have carbohydrates before you exercise. The same rules apply after your workout, meaning very little to no carbohydrates after your workout and for the rest of the evening.

Enjoy your new body!