Rules #2 and #3 of Fat Loss

Las Thursday I posted the first rule of Fat Loss, and that was to have well defined, and clear goals that you want to accomplish you can see that post here. Below are the 2nd, and 3rd rules. Give them a try for a week and let me know how it works out in the comments section!

#2 Eat Every 2-3 Hours

Eating every 2-3 hours will reduce the chances of you binge eating, or cheating from your diet. If you know that you will eat in a couple hours you won't over eat, or run to the snack machine between meals. Now these "meals" aren't your normal 3-course meal, they can also be a snack of some kind. Just keep "pumping gas into your tank" and your energy will be much better throughout the day. Here are a few snacks that would be awesome between your big meals. Make sure you measure all the items so you get an idea of how many calories you are consuming using calorieking.com

• Raw unsalted nuts (cashews, almonds) and an orange
• A bananna and protein powder
• Greek Yogurt and berries (raspberries, blueberries, strawberries)
• An apple and natural peanut butter
• Peaches, nectarines, dates, figs, melons, grapefruit, etc.
• Be creative

#3 Eat a Protein, Carb, and Fat at every meal

Eating a protein, carb, and fat at every meal ensures you are getting in all the macronutrients, and that you will maintain your energy throughout the day. It also ensures that you stay full in between meals. Here's a newsflash: Carbs are good for you and so are fats. So stop the low carb and low fat dieting. It's worthless. What you need to do is eliminate processed carbs, breads, candy, cookies, etc. Your carbs should come primarily from fruits, and vegetables. If you are going to eat bread make it whole grain, but even that should be limited as much as possible. These diets that tell you that you can't eat fruits, because they have natural sugars are bullshit. Oh yeah! And stop listening to your doctor. I know I know, but they have a degree. Well to get their degree they take very few nutritional courses, if any! Just make sure you are getting a protein carb and fat at every meal and your body will thank you, and let go of the insulation your storing around your midsection. Sample foods with each macro can be found below. Eat a large variety of these foods, and your diet will never get boring.

Complex Carbs and Vegetables

Beans

Brown Rice

EzekialBread

Oats/Oatmal

Quinoa

Wild Rice

Yams/Sweet Potatoes

AlfafaSprouts

Artichoke Hearts

Alfalfa Sprouts
Artichoke Hearts
Arugula
Asparagus
Bamboo Shoots
Beet Greens
Bock Choy
Broccoli
Brussels Sprouts
Cabbage
Cauliflower
Celery
Chard
Chicory
Chives
Collard Greens
Cucumbers
Endive
Escarole
Fennel
Jicama
Kale
Leeks
Lettuce
Mushrooms
Onion
Peppers
Radicchio
Radishes
Rhubarb
Sauerkraut
Scallions
Spinach
Water Chestnuts
Zucchini

Lean Protein

Whey Powder

Bass
Bison
Chicken Breasts
Cod
Crab (try canned, instead of tuna!)
Egg Whites (boxed work well)
Elk
Flounder
Extra Lean Ground Turkey, Chicken, or Beef (at least 95% lean)
Haddock
Halibut
Orange Roughy
Ostrich
Perch
Tilapia
Shrimp
Snapper
Tuna
Turkey Breasts

Healthy Fats

Almonds
Avocados
Coconut Oil
Flameout (personal favorite)
Flax Seeds
Flax Oil
Grapeseed Oil
Herring
Macadamia Nuts
Mackerel
Natural Peanut Butter (no oil added)
Olive Oil
Pecans
Pumpkin Seeds
Salmon
Sardines
Sunflower Seeds
Walnuts