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DIETING MADE SENSE, FINALLY!
&
HOW TO MAKE YOUR TRAINING COUNT FOR
ALL THE HARD WORK AND TIME YOU PUT IN.
Here you will finally understand the importance of what you
eat, by learning the timing of when you eat is the key answer.
You are going to learn that it is all about insulin levels. You will easily
understand how to put it all together and make your body respond.
INSULIN LEVELS ~VS~ WEIGHT MANAGEMENT
IF YOU HAVEN’T HEARD IT BY NOW...
YOU HAVE TO EAT RIGHT TO CHANGE YOUR BODY!
by Joe Leinhauser
Any questions about this article, feel free to E-mail: ironglovesboxing@aol.com
With all the crazy diets today and fitness magazines featuring bodybuilders eating 10,000 calories a
day, no wonder getting fit has become so confusing. With everyone wanting to get ripped, supple-
ment marketing has really capitalized on people looking for the magic answer. The most three
common questions I still get asked -- (1) People want to know what they should be eating to lose
weight or cut up. ( 2) They are quite sure they are eating properly, but, why isn’t their body changing.
(3) They can’t figure out why there physical performance and/or strength hasn’t improved in the gym.
To address #1 first: (#2 & #3 will come into play later in the story)
As you have learned from trial and error, most diets do not work. Although, you can lose weight by
starving yourself, the pounds will return. The long term health effects can be serious. Or else there
are those that lose weight and are exercising, only to have their results turn out to be a smaller
version of themself. Not the hard or toned look they were hoping for.
What I am here to tell you is that it really is simple once you understand the body’s insulin levels. With
effort and knowledge anyone can achieve their physical goals. Proper nutritional foods is what it takes
to make it work. You MUST also workout on a regular basis, and your workouts must involve some
form of resistance training, be it with weights or body exercises.
Whether you are the super athlete or the individual that just wants to lose weight, it all comes down
to controlling insulin levels. I hope you will take the time to read what I have to say. I do believe once
you understand insulin levels, it will make perfect sense and your questions will finally be answered.
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First let us begin by talking about what will negectively effect insulin levels.
These are simple changes that you can fix today.
THE FOLLOWING IS WHAT YOU SHOULD NOT DO
1.) Do not eat large amounts of food at one sitting. Eating large amounts of sugar or carbohydrates
will cause insulin levels to spike. Spiking will cause the body to store body fat. As the insulin levels
spikes, your insulin level will drop just as fast, causing the insulin to yo-yo. When it falls below
normal, it causes fatigue and that sluggish tired feeling.
2.) Do not go for long periods of time in between meals. Insulin levels tend to drop below normal,
causing hunger pains, cravings, and low energy. Depriving your body of calories makes the
metabolism slow down and become a fat calorie storage shed.
3.) Do not eat large meals. Forcing too many calories at one sitting will cause high and low spikes.
4.) Skipping breakfast is a big mistake. The body has already gone without food after sleeping for
6-8 hours. If you head out the door without breakfast and do not eat until hours later, your insulin
level will have dropped to very low, causing the body to work even harder at restoring its insulin.
Then when you finally do eat, up it spikes dramatically.
HOW TO CONTROL INSULIN LEVELS AND CONTROL THE BODY FROM STORING FAT
1.) Eat 5 to 6 small meals, every 2 to 3 hours.
2.) Start the day with a big breakfast. Breakfast to consist of both protein and carbs. Try preparing
your breakfast or part of your breakfast the night before. On my 'Healthy Recipe' page, there are
a few recipes of what to make the night before.
3.) At least two of your meals you need to eat vegetables. Every so often replace vegetables with
legumes. Legumes are very high in fiber.
Click on the links to learn about legumes:
http://www.foodsubs.com/FGLegumes.html
http://www.historyoftheuniverse.com/legumes.html
4.) Portion control is most important. Do not eat until you feel stuffed or nauseous. You body can only
assimilate a certain amount of calories, protein, and carbs in one sitting.
5.) Avoid consuming too many complex carbs and simple sugars. For the athlete, carb up only in the
morning (at breakfast), and then again after your workout. After working out, you need to take in
both complex and simple carbs.
Click on the link to read more:
http://www.berkeleywellness.com/html/fw/fwNut03Carbs.html
Understanding your insulin levels is pretty much the answer to your physical well being, you should
Google the subject ‘Glycemic Index’.
One such web site: www.becomehealthynow.com they write...
Foods that stimulate insulin surges can cause people to eat 60 - 70% more calories at the following meal.
People who consume foods relatively high in glucose (such as white bread, most commercial whole wheat
bread, and raisins) eat an average of 200 calories more at the next meal than those who eat fructose (a sugar
found in fruits).
THE SECOND BIG FACTOR IS CALORIES
No matter how well or healthy a person eats, they can still gain weight if consuming too many calories.
Athletes need to eat a certain amount of high calories to maintain muscle mass and their energy
output.
For the individual that is trying to lose weight, you need to have a higher output of energy than your
caloric input. In other words -- you need to exercise.
TO LOSE WEIGHT
Refer to the amount of calories from the below 'Calorie Chart', using the ‘Sedentary’. This is a basic
starting guide. Control your calories by how much exercise activity you plan on doing day by day.
Start with exercising 2 to 3 times per week for 30 to 45 minutes. If weight does not drop after two
weeks, then deplete (lower) your calories by 100-150 per week. Not per day, it is per week you drop
it down 100-150 calories. Do not ever drop too many calories too soon. If you do, you will then begin
to lose muscle, causing the metabolism to slow down.
For the athlete, refer to the 'Active’. Drop or increase calories by determining your energy levels, body
fat or body weight. Same for the athlete as the sedentary, if you are not seeing desired results, then
decrease or increase calories by 100-150 after the first week or two. Base it on your goals and on
personal assessment.
CALORIE CHART - calories per day - select what best fits your lifestyle and your workout regimen.
Here is an example of how to choose: The 'Moderately Active' individual exercises 4 to 5 times per
week for a minimum of 30 minutes and up to 45 minutes to 1 hour.
Sedentary: 1200 to 1800 calories per day
For all you sedentarys’ out there, read this article, it will scare the bejeebies out of you.
Sedentary lifestyle causes more deaths than smoking
Moderately Active: 2000 to 3000 calories per day
Active: 3800 to 4700 calories per day
This is only a sample guide, there are several factors to be considered in figuring out what is your
ideal caloric intake. Rather than having you do the math, I’ve posted the basic standards for the three
types of individuals, Sendentary, Monderately Active, and Active.
Stalemates: If your calories are low and you are exercising everyday but not dropping weight, you
may still have too many carbs, fats, or even sodium in your diet.
Always fuel the body with high mineral vitamin type of foods.
Nutritious Healthy Food = ENERGY!
Now you ask, “What should your calories should consist of?”
Read the below ‘7 Day Meal Plan’.
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7 DAY MEAL PLAN EXAMPLE
THIS MEAL PLAN HAS SEVERAL MEAL SELECTIONS. IT WOULD BE DIFFICULT TO EAT AS DIFFERENTLY
AS THIS DIET’S EXAMPLE. I JUST WANTED TO DEMONSTRATE ALL THE POSSIBLE VARIATIONS.
Wherever you see chicken breast, you may also use Rotisserie chicken (from the deli) to save time.
When purchasing Rotisserie chicken, select the plain. The different flavors have more sodium and
sugar. For the deli meats suggested, such as turkey and ham, purchase ‘Hormel’, it is Nitrate free.
Located in the cheese and bologna section.
The late night snack is optional. If you feel full, then skip the snack.
DAY 1
Breakfast: 6 egg white omelet (1 yolk) w/deli ham - 1 c. oatmeal - 1/2 apple
Snack: Stallone pudding - 1/2 apple
Lunch: 1 chicken breast - 8 oz. baked potato - 1 c. of green beans
Snack: Protein Shake
Dinner: 3 slices of turkey or chicken lunch meat
Snack: Nonfat plain yogurt w/berries w/squirt of sugar free honey
DAY 2
Breakfast: 1/2 whole wheat bagel with low fat cream cheese - small protein shake - 1 orange
Snack: 1/2 c. nonfat cottage cheese - small protein shake - 5 to 6 whole wheat crackers
Lunch: Subway turkey sandwich on whole wheat, no cheese
Snack: 3 whole wheat fig newtons - protein shake
Dinner: 1 lean hamburger patty - small yam - dinner salad
Snack: Handful of nuts (preferably walnut or almonds)
DAY 3
Breakfast: 2 whole wheat pancakes - 5 egg whites - 1/2 cantaloupe
Snack: Strawberries - handful of nuts
Lunch: Kyoto Bowl Teriyaki Chicken (brown rice w/ white meat)
Snack: Stallone pudding
Dinner: 1 Chicken breast - black beans (low sodium) - 1 small red potato - dinner salad
Snack: Grapefruit or melon
DAY 4
Breakfast: 2 whole wheat waffles - protein shake - 5 strawberries
Snack: 1/2 c. fat free cottage cheese or nonfat fruit yogurt
Lunch: Chicken wrap
Snack: Smoothie
Dinner: Small lean steak - 1/2 c. brown rice (seasoned as you wish) - 1/2 c. garbanzo beans
Snack: Small fruit cup, kiwi with strawberries or blueberries
DAY 5
Breakfast: Oatmeal w/protein powder (protein to be added after it is cooked) - peach or apricot
Snack: 1/2 whole wheat bagel w/almond peanut butter or unsalted ‘Natural’ peanut butter
Lunch: Wendy’s salad w/chicken - 1 apple
Snack: 1/2 turkey sandwich on whole wheat bread
Dinner: Whole wheat pasta w/tomato sauce - turkey meat balls (in the frozen section) - salad
Snack: Nonfat yogurt w/berries
DAY 6
Breakfast: 5 egg whites - 1/2 whole wheat bagel - 1 orange
Snack: Nonfat yogurt - handful of nuts
Lunch: Stuffed whole wheat pita stuffed w/chicken, cucumbers, & lettuce - 5 strawberries
Snack: protein bar
Dinner: 1 lean hamburger patty - brown rice - black beans - green beans
Snack: Slice of ham w/nonfat cottage cheese
DAY 7
Breakfast: Fruit smoothie made w/plain yogurt & whey protein
Snack: Protein bar
Lunch: Chicken breast sandwich - green salad
Dinner: Chicken or steak fajitas, using corn tortillas - green salad
Snack: Protein shake
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 IMPORTANT TO KEEP IN MIND!!!!!
1. Read labels on everything you purchase. Pay special attention to the carbs, sugar, and fat. Be sure
you take into account the ‘per serving’ count. Example: Often people will think they are drinking a
nutritious sport drink that is low in sugar, but, failed to read the sugar content was 8 grams of
sugar per 8 oz. If the drink is 16 oz., it actually contains 16 grams of sugar.
2. Athletes should eat more carbs at breakfast and right after their workout.
3. Drink 8 to 10 oz. of water a day. Why and listen up... 3 main reasons... water will clean up toxins,
water majorly helps the digestive system, and of course keeps muscles hydrated.
4. Always combine carbs and protein together. They work hand in hand, helping to assimilate your
food, and efficiently working the metabolism.
Food suggestion for post workout: 4 to 6 eggs whites, boiled eggs or scrambled (made the
night before), eat with 1/2 peanut butter sandwich, made with natural or organic peanut butter
on whole wheat bread that is 3-5 grams of fiber. Try changing up your scrambled eggs by adding
turkey link italian sweet sausage (precooked).
5. Avoid any type of carbonated beverages.
6. Avoid sugar type fruits, such as grapes, watermelon, and pineapple. Only an athletic type individual,
can eat sugar fruits right after working out.
7. Be sure to replace carbs after your workout, within 30-45 minutes.
http://www.ironglovesboxing.com/html/health___wellness.html
8. Drink only skim, fat free, or 1% milk.
9. Avoid store bought granola bars and rice cakes (rice cakes have no nutritional value). Both are high
glycemic foods. Stick with protein bars or protein drinks that are low in sugar.
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Men’s Fitness Magazine 20 Fittest Foods
(not in any particular order)
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1. Salmon
2. Blueberries
3. Oatmeal
4. Tomatoes
5. Broccoli
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6. Spinach
7. Yogurt
8. Almonds
9. Whole Wheat Bread
10. Beef
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11. Soy
12. Sweet Potatoes
13. Water
14. Milk
15. Eggs
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16. Green Tea
17. Black Beans
18. Quinoa (a grain)
19. Olive Oil
20. Turkey Breast
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SUPPLEMENTS RECOMMENDED
Meal Replacement
Protein Bars
Glutamine
Fish Oils
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HEALTHY FOOD EXAMPLES FOR THE 5 FOOD GROUPS
PROTEINS:
- Turkey breast, ground white turkey, turkey from the deli that is low in sodium.
- Chicken breast, Rotisserie chicken from the deli, chicken in a can packed in water.
- Fish; orange roughy, sword fish, salmon, shrimp, tuna in a can packed in water.
- Red Meat; Steak; lean hamburger (4 to 7% fat) or ground sirloin.
- Lean ham, pork chops. Pork is higher in sodium, eat only occasionally
- Egg whites.
- Low fat or no fat cottage cheese.
- Nuts; walnuts, almonds, sunflower seed, pistachio, cashews. Nuts are considered ‘brain food’.
Everyone should eat a palm size amount of nuts every day.
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Carbohydrates:
- Baked Potato
- Sweet Potato
- Brown Rice
- Whole Wheat Pasta
- Whole Wheat Bread (3-5 grams fiber)
- Fat Free Yogurt
- Oatmeal
- Shredded Wheat (cereal high in fiber)
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Legumes:
- Black Beans
- Kidney Beans
- Navy Beans
- Pinto Beans
- Lentils
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Vegetables:
- Broccoli
- Asparagus
- Spinach
- Green Beans
- Bell Peppers (any color)
- Tomato (actually a fruit)
- Zucchini
- Cucumber
- Carrots
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Fruit:
- Apple
- Blackberries
- Blueberries (any berry)
- Grapefruit
- Honeydew or Cantaloupe
- Orange
- Strawberries
- Peaches
- Kiwi
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