Weight Loss, It's This Simple.

[djblank87]

This is going to seem very basic to most of you, but I can promise results with weight loss if you follow the simple steps that I present below. You need to eat all of these at every meal. Most of this is from Robb Wolf, google him for more information but it is a basic foundation that I base my diet off of and I credit it back to reading information he posted. This is also basic Paleo Diet material.

This is not for people that are athletes already (it can be but would need tweaking) or are looking to put on mass and be the next big thing on the cover of Muscle Magazine. This is to help those who need to lose weight and get to a platform where they can build off of.

Protein: 3-4 oz’s of Fish, Chicken or Beef. Pick one and eat the prescribed amount.

Fat: Walnuts, Pecans or Almonds raw and unsalted (About a small handful), EVOO use on salad and cook with it(Extra Virgin Olive Oil) and Avocados.

Vegetables: As much as you want no less than 1 ½ cups per meal. Fresh and no canned or frozen.
Broccoli
Asparagus
Onions
Spinach
Tomatoes

If it's green you can pretty much eat it just no starchy veggies and no legumes.

Fruit: Not with every meal, just a little a day.
Apples
Oranges
Berries
Grapes

No Bananas

Approved drinks: Water


Three basic things at every meal and yes, you will lose weight. If you can get grass feed meat take it over free range but do free range products if grass feed is not an option. Those two are expensive so if all you can do is meat from your local grocery store then so be it but make sure you eat lean cuts of meat.

Get rid of your salt shaker, trash it, it’s not necessary. No bread, cookies, tortillas, pastries, artificial sweeteners, starbucks, potatoes, corn or other starchy laced vegetables, dairy, cheese, milk, butter, cottage cheese etc, diet soda, crystal light, BBQ sauce etc.

Everything here is natural, unprocessed foods that you body will react in a positive way to. Give it 20-30 days of doing the above and do not cheat and you will loose weight even with moderate activity.

Hope that helps.

[djblank87]

More from my rant:

This simple diet works and is not the fad of the week, those wanting to lose weight and keep it off can do so from the above. There is not a single excuse in my mind that one could come up with for a reason not to do this especially if you’re overweight and trying to loose weight, unless you have sever medical problems other than that your just being lazy if you say you cant do it.

Diet pills, ab machine gimmicks, celebrity diet craze, infomercial junk, chocolate diet, cabbage diet, soup diet, vegetable diets, high carbohydrate diets, low fat diets, etc. There all pretty much bull do-do in my mind. Can they help you to a degree sure they can but will it make you’re weight fall off and give you the hard beach body or toned look you want? No! There is a reason that in the lower right hand corner of all those pill, fitness machine, latest diet craze commercials it states “Results Not Typical”.

If there not typical, what makes you think there going to work for you?

Were all built differently and have different levels that we push ourselves to, so if you only want to walk a few miles a day and eat what I posted above good for you and it’s a start in the right direction and you should still see results. Those that up the intensity and give more output will see results faster.

It took a while to put on weight and it takes time to get it off.

If you say you don’t have time to cook every meal, then make your meals in advance for two to three days, if you say you still can’t do that much you need to reevaluate your life. TV, time on the computer can all be cut back so you can better your self. People are to fast to settle for excuses they make up in there mind, when frankly they are just being lazy and don’t want to do it.

Think about it like this, look at the effort you gave when you were shoving junk/fast food down you’re throat. It was fast, convenient and totally bad for you’re body but you kept putting it in you. Start eating proper foods and putting them into you’re body with the mindset that what you’re taking in is a drug and it will affect the body differently because it will.

Most people feel tired during the day and sluggish when eating fast food or carb heavy foods. That’s because the drug (Food) that you took in is having a negative affect on the body.

This is a small rant but there is truth behind what I’m saying, to many people want the easy way out and frankly it’s not out there. The first person that designs a magic diet pill that can help you loose weight and body fat and keep you're system in perfect harmony will make millions. There is a reason it doesn’t exist luckily for us Mother Nature provides everything we need for healthy living.

[djblank87]

Awesome write up. What I do is on sunday, I will grill all my chicken and whatever meat I am going to eat for the week and just put it in containers and heat it up as I am ready to eat. Same thing along with the broccoli, rice, other veggies. I eat small portions every 3 hours and it works very well.

That's what I do, I do steam broccoli every day but that takes only a few minutes. I cook meat once or twice a week, simplicity.

Good job so far, keep it up.

[brownj21]

But DJ-that "ab-doer" on tv promises results in 6 minutes a week, even eating what I want! I figure with that and the perfect pushup, I will look like a model in about 16 days!

LOL!


I will say that I have been doing the Paleo diet for a week now and I definitely feel more energy and more "clear headed."
Also, I thought bananas were allowed on Paleo. (dont have my book in front of me).

[FutureLE]

But DJ-that "ab-doer" on tv promises results in 6 minutes a week, even eating what I want! I figure with that and the perfect pushup, I will look like a model in about 16 days!

LOL!




Actually Brownj21 you will see results in only 2 weeks!! By 1 month you will have magazine cover abs without dieting!!!

[brownj21]

Actually Brownj21 you will see results in only 2 weeks!! By 1 month you will have magazine cover abs without dieting!!!

AWESOME! I knew it was possible-just look at the commercials! They cant put it on tv if its not true, after all! ;)

[djblank87]

But DJ-that "ab-doer" on tv promises results in 6 minutes a week, even eating what I want! I figure with that and the perfect pushup, I will look like a model in about 16 days!

Wait a minute, where is this machine and where does one obtain such a device...........:D


I thought bananas were allowed on Paleo. (don't have my book in front of me).

They actually are, a couple of hardcore Paleo nuts suggest that bananas have an affect on the the lower GI area that slows the digestive process. The argument is that it will cause a unnecessary backup and interfere with proper digestion. It is not a scientific study just personal studies by individuals. I stopped eating them and changed noting else in my diet and dropped another five pounds. But again it is skeptical at best.

Actually Brownj21 you will see results in only 2 weeks!! By 1 month you will have magazine cover abs without dieting!!!


I really need this device, all this crossfitting for nothing....damit!

[brownj21]

Wait a minute, where is this machine and where does one obtain such a device...........:D




They actually are, a couple of hardcore Paleo nuts suggest that bananas have an affect on the the lower GI area that slows the digestive process. The argument is that it will cause a unnecessary backup and interfere with proper digestion. It is not a scientific study just personal studies by individuals. I stopped eating them and changed noting else in my diet and dropped another five pounds. But again it is skeptical at best.




I really need this device, all this crossfitting for nothing....damit!

I had actually heard that before, so the "nuts" are probably right. That sucks, because I like bananas!

[djblank87]

I had actually heard that before, so the "nuts" are probably right. That sucks, because I like bananas!

I freaking love bananas with a little almond butter, yummy, to bad I don’t eat them anymore. Robb Wolf and Mike O’Donnell (I Believe, Not Positive) are the two that had an interesting discussion on a few different forums talking about bananas and digestion.

[djblank87]

DJ, so do you buy the broccoli that is "fresh" which is just sitting out in the open I guess you could say? I have been buying the bags of frozen broccoli. Just curious as to see if I should try the other!

I buy the three pound bags from the refrigerated area in Costco.

[rx8racr]

newbie here....

How do u cook your veggies and what do you put on them, or plain?

And by steam? you do that how?

[djblank87]

newbie here....

How do u cook your veggies and what do you put on them, or plain?

And by steam? you do that how?

I steam almost all of the veggies I eat. I eat them plain nothing on them, I use a steamer you can get at any store, looks like one of these:

http://www.dvo.com/Products/t-fal-ultra-compact-steamer_308.jpg

[brownj21]

I steam almost all of the veggies I eat. I eat them plain nothing on them, I use a steamer you can get at any store, looks like one of these:

http://www.dvo.com/Products/t-fal-ultra-compact-steamer_308.jpg

I need one of those!
I often eat mine raw now.

[10-41]

DJ,

Could you post an example of one what you might eat for the day?

[djblank87]

No problem 10-41, here is today's. Also I eat my meals in reverse since I work graveyard, I do dinner, lunch and then breakfast.

First meal:
4oz Turkey Breasts
2 cups Broccoli
¼ cup pecans
1 hardboiled egg

Second meal:
4oz Turkey Breasts
2 cups Broccoli
¼ cups of pecans

Third meal: This is a salad
2 cups Spinach
1 6oz can of Tuna
1 hardboiled egg
¼ cup pecans
10 green olives
1 ½ table spoons worth of olive oil

Final meal:
2 Poached Eggs
2 cups of Broccoli
¼ cup pecans
10 green olives
1 6oz can of Tuna

I have one apple a day with 2 table spoons worth of Almond Butter as a snack before bed. I do not eat the same thing everyday but pretty close. I will lose one or two of the hardboiled eggs, rotate the meats with different ones, pork roast, chicken etc.

The breakdown of today looks like this according to fitday:

Calories: 1,950
Fat: 101.6
Carbohydrates: 55
Protein: 148.6

[djblank87]

I need one of those!
I often eat mine raw now.

I used to eat mine as raw as possible, but there is something about steamed broccoli that has been in the frig for a few hours, I love the taste and my body seems to crave it. I go threw two cups like it was water.

[djblank87]

Well since DJ put his up, since I am bored I will as well....

Breakfast - Oatmeal w/ cinnamon and splenda for taste if wanted.

Breakfast snack - Piece of chicken and a fruit.

Lunch - Piece of chicken, rice/baked potatoe (whichever you want), veggie

Lunch snack - Piece of chicken, rice/baked potatoe

Dinner - Piece of chicken, rice/baked potatoe, veggie

Dinner snack - Piece of chicken, fruit

Now, I get the boneless skinless chicken breasts and cook them and cut them in 3rds and each piece is 1 piece of chicken. The veggies are your choice but need to be fresh. The fruits are the same as well. I eat everything with 0% sodium in it. The idea is to eat your meals 3 hours apart in small portions. Hope this helps someone out there.....

If I may critique just a bit, I would do the following if you want the weight to come off faster.....

Ditch the rice and potatoes, starchy vegetables only hinder the weight loss process unless you're a very competitive athlete. You need fat, way more fat with every meal and from what I see you really don't have very much. Also ditch the Splenda, while it might not be sugar the body still gets an insulin spike off it just like sugar and it also hinders weight loss.

Search for a product called Stevia, you can get it at most health food stores. Be careful it's very strong so use it with caution, it comes in the packets like Splenda/Sweet & Low etc. Stevia gives you a sweet substitute but does not cause the body to have an insulin spike.

I won't go crazy on you're diet and pick it to pieces unless you want me to. But honestly, great job so far and keep it up. If you need any help feel free to PM me or type it in here and I will do what I can.

[djblank87]

brownj21, I'm going to experiment a bit an do a Zone/Paleo diet for a month to see how much I can lean out. I will let you know if it is worth the hype to do zone portions. I will not be doing zone foods at all just using there measuring guide. Strictly Paleo foods just in different quantities.