3 5
3 4
•
Avoid all added fats: The most important diet principle of all added fats and oils (a) make you
fatter faster than anything else you can do or eat, (b) increase your risk of heart disease and
c a n c e r, and shorten your life, and (c) can cause you to crave sweets, which in turn further
damage your health and increase fat levels.
• Avoid sugar: Refined white sugar (table sugar) is damaging to your health in many ways, and
will (a) directly cause weight gain, and (b) cause cravings for fats that will further cause
weight gain.
• Drink plenty of water: This is an easy, healthful way to help avoid cravings. Often, a perceived
craving for food, particularly fatty food, may be satisfied with a cup or two of water!
Drinking plenty of water also helps to naturally control appetite through a direct effect on
the stomach. Always drink pure, fresh water; avoid tap water laden with chlorine and other
chemicals. Aim for at least 6-8 cups of water per day.
•
Try brushing your teeth instead of eating! Often, a craving for a particular food, especially
high-fat, high-sugar food, is caused by something no more complicated than a bad taste in
the mouth. A quick, re f reshing tooth brushing or mouthwash rinse will often get rid of
cravings immediately and painlessly.
•
Food timing: D o n o t skip breakfast; this only leads to hypoglycemia and severe cravings
sometime around mid-morning, which may, in turn, cause you to eat cookies or doughnuts
with coffee and sugar, which in turn can set you up for a ro l l e rcoaster blood sugar ride for the
rest of the day. Not a good idea.
•
Avoid eating anytime within three hours of bedtime. Not eating anything near bedtime can
lower your fat levels and can change your eating patterns so that you are h u n g r i e r in the
m o rning, leading you to indeed eat a small-to-moderate breakfast. This in turn helps contro l
your mid-morning cravings.
If you need to snack between meals, eat some fresh vegetables, or fat-free turkey deli slices,
or a whole grain (n o t white flour) p roduct, or some fru i t .
•
Meal size: A pattern of smaller, more frequent meals throughout the day is much more
conducive to craving control than a pattern of starvation or mild snacking during most of the
day combined with one large (often very large) daily meal. Studies have also shown that
s p reading food intake throughout the day helps in the weight loss eff o rt, while concentrating
calories all in one large meal sabotages it.
•
Avoid overly salted foods, if they lead to sugar cravings or if you suffer from kidney disease
or high blood pre s s u re .
•
Eat slowly: This will help minimize the effect of cravings, because you will find that you are
satisfied s o o n e r than you would be if you were wolfing your food down.
•
Va ry your diet: Useful when food allergies are suspected. Try to avoid eating any single food,
such as milk or milk products, bread or other wheat products, eggs, meat, corn, soy, and any
other potentially allergenic food too often. R o t a t i n g your diet, so that you do not consume
any single allergenic food more often than once every three to four days is the easiest way to
accomplish this.
•
Try the following trick: C a rry with you a small pad of paper on which to write down every
thing you decide to eat b e f o re you actually eat it. This will introduce an important time delay
during which you are writing down what you’re about to do. There is a good chance you will
often find yourself changing your mind.
Nutritional Supplementation
It is often thought that a good, balanced diet should contain all the nutrients your body needs.
But in today’s world, with mass food production and soil depletion, it usually doesn’t. And besides,
how many of us really eat a “good, balanced diet”?
For these reasons, and because optimal nutrition is especially important during a period of
active fat metabolism and breakdown, we recommend that a good multi-vitamin-mineral
be taken re g u l a r l y.
TIPS:
• One-pill-a-day multi-vitamin preparations are usually poor in quality and not very helpful.
Better quality formulas re q u i re at least 3 tabs/caps per day. Multi-nutrient formulas should
usually always be taken with at least some food. This helps improve absorption, prevent
abdominal discomfort, and prevent the “niacin flush” that sometimes otherwise occurs.
• Look for a formula that contains a full range of B vitamins, vitamins A, C, E and D, and a full
complement of minerals. Vitamin B6, magnesium and chromium are part i c u l a r l y
i m p o rtant, yet often deficient in typical diets.
• Many people benefit additionally from taking extra Essential Fatty Acids, vitamin C, and
sometimes, a digestive enzyme called bro m e l a i n .
• The best place to find high-quality, complete nutritional supplementation is usually your local
health store.
• F i n a l l y, don’t forget to drink plenty of clear, pure water to help flush out all those toxins your
body stores along with its fat.
Good Judgement
In general, use your good judgment. Do not overdo anything. Keep all nutritional
supplementation to levels consistent with what nature intended for the human body.
And look at the ingredient list of any packaged item you put in your mouth. Look at the sourc e .
The maker of a food or food supplement should be a reputable company, with qualified experts doing
the form u l a t i o n s .
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