Proper nutrition is the best way to lose fat, stay healthy and look good!
If you are a professional athlete or just a regular person who wants to look good and stay fit, then proper nutrition is the only way to reach your goal.
For athletes, along with fitness and technique, nutrition is one of the most important elements in maximizing their performance.
Nutrition has helped me a lot in my tennis. As I am getting older I discovered that the best way to stay fit is to eat clean and increase my fitness ability. And the results of following a disciplined fitness and nutrition routine, alongside my specific tennis training, are amazing! I want to share my experience with all of you guys and try to give some valuable advice about this issue, which is one of the hottest topics these days. And not only for athletes but for everybody who just wants to keep in shape.
As a start I would like to correct some false ideas that are believed and followed by the majority of people in the world and of course in Egypt!
There is no such thing called a “DIET “! Most people are dead wrong about the way they diet to lose body fat, almost every diet program ever conceived has only one thing in common: EXTREMELY low calories! This only works against your body rather than with it!
Nearly all diets out there produce weight loss in the beginning; the problem is that none of them work for long. It is physiologically impossible to lose fat permanently by starving yourself, the human body is too smart for this to ever work.
When you starve the fat, you also starve the muscle. When you starve the muscle, you lose it along with the fat so your metabolism slows down and your body enters the “starvation mode “. When this happens, fat loss comes to a stop as your body tries to conserve its energy. So when the fat loss stops, you either give up and gain back the fat you lost or you drop your calories even more. This will only result in slowing your metabolism even more and bring your fat loss to a stop again. In the end you won’t be able to continue the diet. It’s a vicious cycle!
Your body can’t tell the difference between dieting and starvation!
Severe calorie cutting sends your body into starvation and your body will only fight against it by giving up muscles along with the fat.
Have you ever heard of someone being on a diet for the rest of his life? It’s impossible! So then why don’t we change it and just call it a ” Healthy lifestyle” which means eating clean foods that consist of protein , complex carbs and healthy unsaturated fats combined with exercise. And that’s the only permanent way for fat loss.
The term “Burn the fat and feed the muscle” comes from burning away the fat with exercise not by starving the fat, and feeding the muscle with weight training and sufficient amounts of nutrient food.
It’s really simple but the problem is that everybody wants something fast which is impossible. You have to work hard to reach your goals! We all had the change to discover that at some point or another.
Weight loss and fat loss is not the same thing!
Some people when they meet someone fit or who constantly works on his shape they only have one comment which is “Oh you lost so much weight” but actually they don’t know if you lost weight or lost only the fat and gained muscle instead. What I mean is that the scale is misleading, you could be an 80 kg guy or 55 kg woman but with 33% body fat; this is called “skinny fat person”. In contrast, a male or female athlete could have the same weight as the persons above but with a 10% body fat and be very strong and lean. So the weight itself is not the issue, it’s the amount of muscles and fat that count. By the way, when you lose fat and look good then you will feel good about yourself and will play better (or work better, depending on your status
Here are 6 Reasons why you should stay away from very low calorie diets:
1-Very low calorie diets slow down your metabolism.
2-Very low calorie diets make you lose muscle.
3-Very low calorie diets increase activity of fat storing enzymes and decrease the activity of fat burning enzymes.
4-Very low calorie dieting increases the chance of rebound weight gain, with each repeated bout of dieting, your metabolism becomes less and less efficient and you can actually become progressively fatter while eating less food.
5-Very low calories decrease your energy and work capacity.
6 - Very low calorie diets increase appetite and cravings.
Now see 7 Strategies to stay out of starvation mode and lose fat permanently without dieting:
1-Adopt the habit mindset instead of the diet mindset: you have to change your whole attitude about nutrition and exercise. U have to adopt a habit which is a behavior that you perform automatically without much conscious thought or effort meaning that the concept of dieting should be out of your head, it’s a temporary change, but a life style is a habit that is hard to break .
2-Keep your muscle at all cost: in order to change your body into a burning machine, you should build and maintain as much lean body mass ” muscles” as possible, the more muscle you have the more calories you burn. So hit the gym!!
3- Use a small calorie deficit: to lose body fat you should decrease your calories and increase your activities a lot, the most commonly recommended guideline is to reduce your calories by 500 to 100 calories less than maintenance level, so a 500 deficit a day is 3500 calories a week and there is 3500 calories in 0.5 kg of fat.
4-Use exercise to burn the fat rather than diets to starve the fat!
5-Determine your minimal calorie requirements and never drop below them -EVER!
6-Eat more frequently and never skip meals: you should eat every 3 hours, small frequent portions will get you leaner and at the same time you will never feel hungry or deprived from food.
7- Make our goal to lose weight slowly at a rate of 0.5-1 kg per week: you can lose more than 1 kg of WEIGHT per week but you are highly unlikely to lose more than 1 kg of FAT per week. It’s difficult to lose 100% body fat with no loss of lean muscle, the slower you lose weight the easier it is to maintain your lean muscle mass and keep the fat off.
To sum it up, in order to lose body fat and gain muscle you should: a) eat 5-6 meals a day - a meal every 3 hours; b) build muscles by weight training and c) burn the fat by doing cardio.
Sounds simple and easy, but I know sometimes it is difficult to achieve… Nevertheless, whether you like it or not, it’s the only and best way to lose fat and stay healthy 
Now let us talk about the frequent meals. Imagine your metabolism as a camp fire, if you throw all the logs at once as you start it, in a short while the flames will fade away. In order to maintain the fire strong and running you need to divide your supplies in smaller parts and keep feeding the flames.
Eating frequently makes you burn more calories!
You find a lot of people who skip meals and end up eating just once or twice a day and instead of reaching their desired weight, the opposite happens! Many people skip breakfast and eat junk for lunch then come home at night to fill themselves up with anything they find in front of them. These so called “methods” of loosing weight are not only completely wrong but damage your body as well!
As I said before if you eat once or twice a day, you are just harming your metabolism and slowing it down, trust me it doesn’t work, you might lose weight in the beginning, which will only consist of muscle and water, but it will all stop at some point because your body will figure it out and stop burning.
Breakfast should be your largest meal and dinner the smallest.
I know that there are many people who just can’t eat in the morning but as i said before, you got to change your habits if you want to reach your goals. U need to eat something in the morning to start burning (like filling up your car with gas) otherwise you will only send false starvation signals to your body.
Eating 6 times a day will prevent you from overeating because you know that in only 3 hours you are going to eat again! It will prevent hunger and cravings; it will regulate your blood sugar and insulin levels.
Frequent eating speeds up your metabolism due to the thermic effect of food. Foods with high thermic effect are lean protein and vegetables, it’s impossible to get fat eating vegetables and lean protein.
Sports supplements
Antioxidants are substances that quench free radicals; they include enzymes, vitamins, and minerals (Coenzyme Q10, vitamins C and E, Beta Carotene, Selenium, Zinc). They help promote recovery after intense exercise, reduce post exercise muscle soreness, and slow down the effects of ageing. Antioxidants are found in fruits and vegetables. Antioxidant supplements boost your body’s natural defenses.
Protein supplements come as protein powders (mixed in water or milk) and protein bars. Protein supplements provide a concentrated source of protein to enhance usual food intake. Whey protein is derived from milk and contains high levels of essential amino acids, which are required to be absorbed and digested by the body for muscle repair. So if your daily intake of protein is not enough to repair and build muscles then protein supplements are the best. And in case you were wondering, there are no side effects proven from high intakes of whey protein or any other protein supplement.
Multivitamins and mineral supplements will make up any nutritional shortfall in your diet; they will improve your health, your body’s resistance to infection, as well as speed up your post workout recovery.
Creatine is a protein formed naturally in the body from three amino acids (arginine, glycine and methionine) but you can also find it in meat and fish or as a supplement. Creatine is most commonly taken as a powder. Creatine combines with phosphorous to form phosphocreatine (PC) in muscle cells; this is an energy compound that fuels muscles during high intensity activities such as weight lifting or sprinting. Creatine enables u to sustain effort longer than usual and recover faster between sets or exertions, resulting in greater strength and improved ability to do repeated sets. Creatine may help increase your strength, muscle mass, and performance. The only side effect is weight gain due to water retention in the muscle, so make sure to drink plenty of water!
Caffeine is found in drinks such as coffee, tea, coke, certain energy and sports drinks. Caffeine is a stimulant boosting concentration, motivation and mental alertness, and masking fatigue; it can also improve endurance. Drinking two cups of coffee or a caffeinated energy drink about an hour before exercise may encourage the muscles to burn fat and help u keep going for longer. A lot of tennis players drink coffee before their matches to give them an extra boost, I tried it and it works! But beware higher doses of caffeine can increase heart rate and breathing rate! Other side effects include anxiety, trembling and sleeplessness.
So these were the main and most common supplements that are being used by a lot of athletes and believe me, they do help!
The Paleo Diet
The Paleo Diet, the world’s healthiest diet, is based on the simple understanding that the best human diet is the one to which we are best genetically adapted. It is supported by documented scientific evidence and by real-life improvements, even triumphs, of people winning their personal health battles.
All this information is copied from the Paleo diet site,
The Paleo Diet team brings together
- Loren Cordain, Ph.D., the world’s leading expert on Paleolithic diets
- Pedro Bastos, completing his M.S. in Human Nutrition and Food Quality, nutrition consultant, researcher, and lecturer from Lisbon, Portugal
- Nell Stephenson, B.S. in Exercise Science, Ironman athlete, personal trainer, and health and nutrition consultant
- Chris LaLanne, health and fitness coach and grand-nephew of legendary health advocate Jack LaLanne
- Maelan Fontes, M.Sc., nutrition and psychoneuroimmunology expert from Spain
The insight that the evolutionary template provides, supported by research in the world’s top scientific journals, is provided in our free weekly newsletter, The Paleo Diet Update. Each week we cover the scientific basis, the practical application, and the “how to” of humanity’s healthiest diet.
With readily available modern foods, The Paleo Diet mimics the types of foods every single person on the planet ate prior to the Agricultural Revolution (a mere 500 generations ago). These foods (fresh fruits, vegetables, lean meats, and seafood) are high in the beneficial nutrients (soluble fiber, antioxidant vitamins, phytochemicals, omega-3 and monounsaturated fats, and low-glycemic carbohydrates) that promote good health and are low in the foods and nutrients (refined sugars and grains, saturated and trans fats, salt, high-glycemic carbohydrates, and processed foods) that frequently may cause weight gain, cardiovascular disease, diabetes, and numerous other health problems. The Paleo Diet encourages dieters to replace dairy and grain products with fresh fruits and vegetables — foods that are more nutritious than whole grains or dairy products.
The Paleo Diet is the unique diet to which our species is genetically adapted. This program of eating was not designed by diet doctors, faddists, or nutritionists, but rather by Mother Nature’s wisdom acting through evolution and natural selection. The Paleo Diet is based upon extensive scientific research examining the types and quantities of foods our hunter-gatherer ancestors ate. This nutritional plan is totally unlike those irresponsible, low-carbohydrate, high-fat, fad diets that allow unlimited consumption of artery-clogging cheeses, bacon, butter, and fatty meats. Rather, the foundation of The Paleo Diet is lean meat, seafood, and unlimited consumption of fresh fruits and veggies.
It is certainly true that hunter-gatherers studied during modern times did not have as great an average lifespan as those values found in fully westernized, industrial nations. However, most deaths in hunter-gatherer societies were related to the accidents and trauma of a life spent living outdoors without modern medical care, as opposed to the chronic degenerative diseases that afflict modern societies. In most hunter-gatherer populations today, approximately 10-20% of the population is 60 years of age or older. These elderly people have been shown to be generally free of the signs and symptoms of chronic disease (obesity, high blood pressure, high cholesterol levels) that universally afflict the elderly in western societies. When these people adopt western diets, their health declines and they begin to exhibit signs and symptoms of “diseases of civilization.”
Conventional wisdom tells us that to lose weight we must burn more calories than we take in and that the best way to accomplish this is to eat a plant-dominated, low-fat, high-carbohydrate diet. The first part of this equation is still true — a net caloric deficit must occur in order for weight to be lost. However, the experience for most people on low-calorie, high-carbohydrate diets is unpleasant. They are hungry all the time, and for the vast majority, any weight lost is regained rapidly or within a few months of the initial loss. The diet doctors with their low-carbohydrate, high-fat diets offer us an alternative, but this nutritional gambit is nothing more than a short term ploy to lose weight that in the long run is unhealthy because of its reliance upon fats (bacon, butter, fatty meats, cheeses, etc.) at the expense of healthful fruits and vegetables.
There is an alternative — a diet that emulates what our hunter-gatherer ancestors ate — a high-protein, high-fruit and veggie diet with moderate amounts of fat, but with high quantities of healthful omega-3 and monounsaturated fats. Protein has two to three times the thermic effect of either fat or carbohydrate, meaning that it revs up your metabolism, speeding weight loss. Additionally, protein has a much greater satiety value than either fat or carbohydrate, so it puts the brakes on your appetite. Finally, three recent clinical trials have shown high-protein diets to be more effective than low-fat, high-carbohydrate diets in promoting weight loss.
There are more than six billion people alive on the planet in the 21st century. Cereal grains provide more than half of the energy required to feed the world’s people. Without cereal grains, there would be massive starvation of unprecedented proportion on the planet. We have walked down a path of absolute dependence upon cereal grains — a path that cannot be reversed. However, in most western countries, cereals are not a necessity, particularly in many segments of the population that suffer most from Syndrome X and other chronic diseases of civilization. In this population, a return to a Stone Age Diet is not only possible, but highly practical in terms of long-term health care costs.
The carbohydrates (unlimited fruits and veggies) in The Paleo Diet are of a low-glycemic index, meaning that they cause slow and limited rises in your blood sugar and insulin levels. Excessive insulin and blood sugar levels are known to promote a cluster of diseases called Syndrome X (obesity, hypertension, undesirable blood cholesterol and other blood lipid levels, Type 2 diabetes and gout). The high fiber, protein, and omega-3 fat content of The Paleo Diet will also help to prevent Syndrome X diseases.
Because of the unlimited amounts of fruits and veggies permitted on The Paleo Diet, your body will be slightly alkaline — meaning that diseases and disease symptoms of acid/base imbalance (osteoporosis, kidney stones, hypertension, stroke, asthma, insomnia, motion sickness, inner ear ringing, and exercise-induced asthma) will improve.
The high soluble-fiber content of The Paleo Diet will improve most diseases of the gastrointestinal tract, and the high omega-3 fat content will improve most of the “itis” or inflammatory diseases.
Let me take a roundabout way of answering this question first by explaining why almost all of the weight we gain comes from either dietary fat or dietary carbohydrate.
As I pointed out in Chapter 4 of The Paleo Diet, it is physiologically impossible to gain weight when lean protein is the only food consumed because of the body’s limited ability to break down protein and excrete the by-product of protein metabolism (urea). This limit is called the physiological protein ceiling and varies between 30-40% of the normal caloric intake in most people, assuming they are consuming their usual (eucaloric) energy intake. Continued consumption of lean protein at or above the physiological protein ceiling without added fat or carbohydrate will elicit symptoms of so-called “rabbit starvation,” a malady eliciting lethargy, diarrhea, weight loss, electrolyte imbalances, and eventual death. Hence, all people will lose body weight if limited to consumption of lean protein.
Lean protein has been shown repeatedly to be the most satiating of all three macronutrients (protein, fat, and carbohydrate). Numerous clinical trials have shown that people eat fewer calories during a high-protein meal compared to high-fat or carbohydrate meals, and they eat fewer calories at the meal immediately following a high-protein meal. Finally, lean protein has two to three times the thermic effect of either carbohydrate or fat — meaning that it elevates metabolism ~5-10% higher than when either carbohydrate or fat are consumed.
Both carbohydrates and fats can be consumed (theoretically) in quantities greater than the daily energy expended because there is no physiological limit or ceiling that occurs when these substrates are metabolized. Excess dietary carbohydrate or excess fat do not make us acutely ill like excess protein. Hence, these excess calories are simply stored as body fat. Over the long haul, when more energy is consumed than energy expended, we gain weight.
Carbohydrates that cause us to gain weight are typically carbohydrates with a high glycemic load. Although most of you have probably heard of the glycemic index (the ability of a food to acutely raise the blood sugar), many are unfamiliar with the glycemic load, which is simply the glycemic index of a food multiplied by the carbohydrate content in a given amount of the food. The glycemic load of a food is more closely related to the net insulin response over a 24-hr period than is the simple glycemic index. Consequently, it is the glycemic load that may predispose us to obesity and chronic disease.
Although watermelon has a high glycemic index (72) similar to white bread (70), it has a glycemic load (per 100 grams of watermelon) that is only 5.2 compared to a glycemic load in white bread of 34.7. The International Table of Glycemic Indices lists the glycemic index of 11 fruits. The glycemic loads (per 100 grams of food) of these 11 fruits are as follows: bananas 12.1, pineapple 8.2, grapes 7.7, kiwi fruit 7.4, apple 6.0, pear 5.4, watermelon 5.2, orange 5.1, cherries 3.7, peach 3.1, grapefruit 1.9. Consequently one would have to eat 6.7 times as much watermelon as white bread to achieve an equivalent glycemic load. Let’s say you ate 4 slices of white bread (or 100 grams, ~ 1/4 lb). In order to get an equivalent glycemic load, you would have to eat almost 1.5 lbs of watermelon or 4 lbs of grapefruit.
One of the body’s mechanisms used to determine when to stop eating is stomach volume or fullness. Most people would stop eating watermelon after about 3.0 lbs (435 kcal) or say even 6.0 lbs (870 kcal) because their stomach volumes simply could not physically take much more food. Hence, under normal eating conditions, it is difficult or impossible for most people to overeat on fruits alone.
However, this being said there are some important exceptions. Dried fruits are not only concentrated calorie sources, they also represent high glycemic loads and have a high potential to cause weight gain, particularly when eaten in unlimited quantities. In addition, high-fat foods such as nuts, seeds, or fatty meats, if consumed in excessive quantity along with fruits, can also promote weight gain.
When I say unlimited quantities, perhaps I should say, within normal eating limits, rather than complete gluttony. If you are unsure of “normal limits” and do not know if you are hungry, then eat a piece of lean turkey breast. If you are still hungry, eat more lean protein, particularly if weight loss is a major objective.
Paleo and athletes
I believe that one of the metabolic changes that eventually occurs on reduced carbohydrate diets is increased utilization of fat by working muscles. The two primary sources of this fat are 1) fat stores directly within muscle called “intra-muscular triglycerides” (IMT), and 2) free fatty acids in your bloodstream whose source is from stored fat in adipose (fat) tissue. When the typical western, high carbohydrate diet (bread, rice, potatoes, refined sugars etc) is consumed the muscles adapt to this diet by storing more carbohydrate within muscle cells as glycogen, and simultaneously storing less IMT. Additionally, high carbohydrate diets tend to reduce the enzymes that allow fat stores to be broken down and utilized during exercise. As your body becomes more and more accustomed to a reduced carbohydrate intake, both IMT stores will increase along with increased efficiency of stored fat breakdown. Thirdly, liver, blood and muscle glucose stores will be more actively conserved. The net effect of all of these changes will be to keep your blood sugar levels within normal ranges during exercise. I cant tell you specifically how long these changes may take, but my co-author of my next book (The Paleo Diet for Athletes), Joe Friel, a U.S. Olympic triathlete coach, who has adopted the diet, indicated it took him 6-8 weeks.
In support of this notion (increased efficiency of fat utilization during exercise) is evidence from the Ache hunter-gatherers from Paraguay. My research colleague, Dr. Kim Hill from the Univ of NM has spent the last 30 years studying the Ache people and has gone along with the men as they hunt peccaries in the forests. Kim reports that the men frequently would get up in the morning, eat no breakfast and then chase after peccary herds, in hunts that could last 6-8 hours or more. During this time the Ache men took no food and only drank water during the extended chase. Kim said he tried to “run with the hunt” with the Ache men, but could never do it. He always had to have his breakfast to be able to keep up. He told me the Ache men would laugh at him. Apparently, these hunters have metabolic systems that make magnificent use of the fatty acid metabolic pathways. It would be interesting to measure IMT stores, and beta-oxidation pathways (fat breakdown) in the Ache and compare them to westerners.
Anyway, the bottom line is to listen to your body until it is fully adapted to this new way of eating.
In the U.S. calcium intake is one of the highest in the world, yet paradoxically we also have one of the highest rates of bone de-mineralization (osteoporosis). Bone mineral content is dependent not just upon calcium intake but upon net calcium balance (calcium intake minus calcium excretion). Most nutritionists focus upon the calcium intake side of the calcium balance equation, however few realize that the calcium excretion side of the equation is just as important.
Bone health is substantially dependent on dietary acid/base balance. All foods upon digestion ultimately must report to the kidney as either acid or base. When the diet yields a net acid load (such as low-carb fad diets that restrict consumption of fruits and vegetables), the acid must be buffered by the alkaline stores of base in the body. Calcium salts in the bones represent the largest store of alkaline base in the body and are depleted and eliminated in the urine when the diet produces a net acid load. The highest acid-producing foods are hard cheeses, cereal grains, salted foods, meats, and legumes, whereas the only alkaline, base-producing foods are fruits and vegetables. Because the average American diet is overloaded with grains, cheeses, salted processed foods, and fatty meats at the expense of fruits and vegetables, it produces a net acid load and promotes bone de-mineralization. By replacing hard cheeses, cereal grains, and processed foods with plenty of green vegetables and fruits, the body comes back into acid/base balance which brings us also back into calcium balance.
The Paleo Diet recommends an appropriate balance of acidic and basic (alkaline) foods (i.e., lean meats, fish and seafood, fruits, and vegetables) and will not cause osteoporosis in otherwise healthy individuals. Indeed, The Paleo Diet promotes bone health.
Indeed, we relieve the RDA is higher than what you would need in a Palaeolithic type diet, because:
- The absorption rate from brassica vegetables (e.g. Kale) is slightly higher than from milk (see attached paper) and as so (and also because they have numerous health benefits), we advise the daily intake of these foods.
- A diet with lots of vegetables and fruit is net base yielding and in contrast a diet high in grains, cheese and salt and low in fruits and vegetables is net acid yielding and this increases calcium excretion.
- The Paleo Diet is a High protein diet and this increases intestinal calcium absorption1, 2 and has an anabolic effect on bone 3, particularly in the context of a net base yielding diet3.
- By avoiding grains, you decrease anti-nutrient intake, such as phytates, which decrease magnesium4, calcium 5 and zinc5 absorption.
- The Paleo Diet is a Low Glycemic Load diet and as so, it does not promote Hyperinsulinemia as a high grain diet. It has been known since the year I was born (1975) that high blood insulin levels cause urinary calcium loss6.
- Milk has a high Insulinotropic effect, and as so it may lead to an increase in urinary calcium excretion, for the reason outlined in point 6.
The fat quality and quantity in the wild animals our Stone Age ancestors ate was vastly different from the types and quantity of fat found in the fatty meats typically consumed in the US. A 100-gram serving of roast buffalo contains only 2.4 grams of fat, and 0.9 g of saturated fat, whereas a 100-gram, T-bone beefsteak contains a whopping 23 grams of fat, and 9 grams of artery clogging saturated fat. Additionally, the bison roast contains 215 mg of heart-healthy, omega-3 fatty acids whereas the T-bone steak contains a paltry 46 mg. The types of meats permitted on The Paleo Diet are lean meats (beef, pork, poultry, fish, seafood) trimmed of visible fat. These meats are healthful because they have nutritional characteristics similar to wild animals.
Recent clinical studies have shown that lean protein-based diets are more effective in improving blood cholesterol and other blood lipid levels than are low-fat, high-carbohydrate diets. High protein diets have also been shown to lower blood homocysteine levels, another risk factor for heart disease. When nutritionists abandoned meats as part of heart-healthy diets, they unknowingly threw out the baby with the bath water. It was the saturated fat that accompanied the lean protein that was harmful — not the lean protein itself.
On a calorie-by-calorie basis, whole grains are lousy sources of fiber, minerals, and B vitamins when compared to the lean meats, seafood, and fresh fruit and veggies that dominate The Paleo Diet. For example, a 1,000-calorie serving of fresh fruits and vegetables has between two and seven times as much fiber as does a comparable serving of whole grains. In fruits and veggies most of the fiber is heart-healthy, soluble fiber that lowers cholesterol levels — the same cannot be said for the insoluble fiber that is predominant in most whole grains. A 1,000-calorie serving of whole grain cereal contains 15 times less calcium, three times less magnesium, 12 times less potassium, six times less iron, and two times less copper than a comparable serving of fresh vegetables. Moreover, whole grains contain a substance called phytate that almost entirely prevents the absorption of any calcium, iron, or zinc that is found in whole grains, whereas the type of iron, zinc, and copper found in lean meats and seafood is in a form that is highly absorbed.
Compared to fruits and veggies, cereal grains are B-vitamin lightweights. An average 1,000 calorie serving of mixed vegetables contain 19 times more folate, five times more vitamin B6, six times more vitamin B2 and two times more vitamin B1 than a comparable serving of eight mixed whole grains. On a calorie-by-calorie basis, the niacin content of lean meat and seafood is four times greater than that found in whole grains. Click here to read more about cereal grains.
The Paleo Diet Menu
Here is sample weekly menu of the Paleo Diet
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Meal1 3 boiled eggs, salad, coffee, 1 orange, 1 apple
Meal 2 2 tangerines, 1 orange, 1 apple, protein shake,
Meal 3 Grilled chicken breast, salad, 1 orange,
Tea
Meal 4 Grilled chicken a big bowl of salad, tomatoes, cucumbers, peppers, carrot cabbage, 1 apple, 1 orange
Meal 5 Nuts and seeds, tea, 1 apple
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Meal 1 4 eggs omelette, salad, 1 orange, coffee
Meal 2 A big salad, grilled chicken
Meal 3 Protein shake, 1 banana, 1 apple, strawberries, 1 orange , 2 tangerines
Meal 4 2 steaks, broccoli, nuts
Meal5 1 apple, strawberries, tea |
Meal1 4 boiled eggs, salad, 1 banana, 1 orange, coffee
Meal2 Protein shake, 1 banana
Meal3 Big salad with turkey breasts
Meal4 1 orange, 1 kiwi, 1 banana, protein shake
Meal5 Turkey breasts, broccoli, big salad, 1 orange, 1 kiwi, 1 apple
Meal6 Seeds, tea |
Meal1 4 eggs omelette, 1 banana, 1 orange, salad, coffee
Meal2 Protein shake
Meal3 A big tuna salad, broccoli and fasolia
Meal4 2 oranges, strawberries, 5 dates
Meal5 Turkey breast, broccoli , 2 banana , apple, tea
Meal6 Meat and vegetables, fruits and green tea
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Meal1 4 eggs omelette, salad, coffee, 1 banana, 1 orange
Meal2 Protein shake, 2 bananas
2 oranges , dates
Meal3 Turkey broccoli salad
Meal4 Meat and vegetables, fruits , tea
Meal5
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4 eggs omelette, 2 yolks, vegetables and salad, 1 apple, coffee
Protein shake with coffee, 2 bananas
Turkey, vegetables and salad, 2 peaches, 1 apple,
Tea
Protein shake, tea, 2 bananas
Steak, mixed vegetables, olives, 3 peaches and cherry, 2 slices of cheese, some m&ms |
4 eggs omelette, 2 yolks, salad, coffee, 1 apple
Protein shake, 1 banana Tea
Salmon, vegetables and salad, watermelon, coffee
Protein shake, tea, 1 apple
Salmon, 3 eggs, salad and vegetables, |
4 eggs omelette, salad, coffee
Protein shake with coffee, 1 banana
nuts
Grilled fish, salad, water melon, tea
Protein shake
Tuna salad, 3 peaches, cherries
nuts
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5 eggs omelette,2 yolks, salad, 3 peaches, 1 apple, coffee
Nuts, cherries, grapes, coffee
Fish, salad, tea
Protein shake, banana, apple
Salmon , salad, 1 apple, 3 peaches, nuts |
4 eggs omelette, salad, salmon, 1 banana, 1 apple, coffee
2 bananas, protein shake with coffee
Coffee, nuts
Tuna and vegetables, broccoli Grapes, cherries, 1 apple
Tea
Apple,
Grilled chicken , salad, veggies, 4 peaches, 1 apple, fries, seeds |
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4 eggs omelette, 2 yolks, salad, olives, coffee, 1 orange, 1 banana
1 banana, meat, salad, nuts and olives, coffee, 1 apple
Nuts, tea
Salmon, broccoli and artichoke, nuts, olives, 2 oranges, 2 mandarins, tea
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4 eggs omelette, salad, olives, 1 orange, 2 mandarins, coffee
Protein shake
Steak, salad, with broccoli, nuts, 1 orange, coffee
Tea
Tea, protein shake, nuts
Tuna salad, olives, 1 orange, 1 mandarin, 1 banana |
5 eggs omelette, 2 yolks, salad, olives, coffee, 1 orange
Protein shake, nuts, coffee, 1 banana
Vegetables, olives, meat , 1 orange
Protein shake
Vegetables, salad, olives, meat, 1 orange
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5 eggs omelette, 2 yolks, salad, red cabbage, olives, 1 apple, coffee
Protein shake, 2 bananas
Steak, salad, 1 orange, olives, nuts
Protein shake, nuts
Spinach, chicken with vegetables, 1 orange, 1 apple, nuts |
