Darin Steen’s Fatloss LifeStyle Nutrition Do’s & Don’ts For Fat loss & Muscle Gain
November 19th, 2009
http://www.FatlossLifestyle.com
Everyone has a metabolism that was genetically given to them from their mom and dad. Our lifestyle (exercise & nutrition) either improves it (speeds it up), or destroys it (slows it down).
By following these simple nutrition Dos & Donts anyone can speed up their metabolism within a week. You do have the power.
1. You Must Eat Smaller Meals More Often Through Out The Day!! You must eat a protein and a carb combined together every 3 hours.
2. Dont eat anything that took more energy to ship than to grow. If it rots its good for your. If it is made in a plant stay away; if it comes from a plant, eat it.
3. If you are not hungry enough to eat an apple, then youre not hungry.
4. Eat foods in inverse proportion to how much its lobby spends to push it.
5. Avoid snack foods with the oh sound in their names: Doritos, Cheetos, Tostitos, Ho Hos, etc.
6. Eat your protein first then your carb
7. Its better to pay the grocer than the doctor.
Pay for genuine organic food as often as possible.
The best place to get the freshest organic foods is at your local farmers market. They advertise in your local paper or google search local farmers markets________ (your home town)
8. You may not leave the table until you finish your veggies
9. You dont get fat on food you pray over. (Meals prepared at home, served at the table and given thanks for are more appreciated and more healthful than food eaten on the run.)
10. Eat more in the beginning and the middle of the day.
There is some truth to the old adage Eat Breakfast Like a King; Lunch Like a Prince; and Supper Like a Pauper
11. Never eat something that is pretending to be something else (artificial sweeteners, margarine, fat free etc.)
I would rather have a little unprocessed real something (like sugar cane sugar) versus artificial man made chemicals (like sweet n low or splenda)
12. Eat more starchy carbs (wild or brown rice, whole grained bread, whole wheat pasta, oatmeal, banana) in the middle of the day on days that you train intensely with weights. Its called carb cycling.
12 ½ The two meals after an intense resistance training session should have 75% of you starch carbs for the day in them. This window after the work out the carbs can be higher glycemic (absorbed more rapidly)
Your hunger level dictates how fast or slow your metabolism is revving. If your hunger level is always low then wait an hour after your work out to consume your post work out meal.
If your hunger level is medium- wait 30 minutes
If you hunger level is high- wait 0 minutes
Always wait an hour after intense interval cardio (do it first thing in the morning) before you eat. Ride the fat burning wave. Make it a real food meal with no starch carbs. Some chicken or red meat and some veggies.
13. Always combine non starchy / fibrous veggie carbs (colorful veggies, salads, green-beans, grape-fruit) with a protein (remember to cycle in starchy carbs on intense work out days.
14. Portion control weapon #1 Drink lots of cold water (I prefer with lemon)
15. Portion control weapon #2 CHEW SLOW! Plus your digestive enzymes will work better and help your gut. And you will enjoy the taste better.
16. One of my top rules for eating comes from economics. The law of diminishing marginal utility reminds me that each additional bite is generally less satisfying than the previous bite. This helps me slow down, savor the first bites, stop eating sooner.
17. Dont eat anything you arent willing to kill yourself.
18. Dont consume calories in liquid form. Use cold water in a glass bottle. Squeeze lemon and or lime in it. The glass bottle makes it colder and therefore more appetizing. Milk and orange juice is not good for us. It is actually bad for us. And coffee is terrible. Get off of the caffeine. You will be so glad you did.
19. When youre eating, dont talk about other past meals, whether better or worse. Focus on whats in front of you. Be in the moment with your family and friends.
20. After spending some time working with people with eating disorders, I came up with this rule: Dont create arbitrary rules for eating if their only purpose is to help you feel in control. Say this three times before your meal when you feel out of control, I eat for fuel, not for pleasure. My body is a machine! I am in control!
21. Eat a small supper with no starchy carbs (around 6 p.m.ish). Eat a protein snack (real food if possible) around 9:30 p.m. Then go to bed early. It is the best way to not eat junk at night. Plus you need to get up early to start your day without being rushed.
Early to bed, Early to Rise Makes a man Healthy, Wealthy & Wise!!
Your Healthy LifeStyle Coach,
Darin
Duration : 0:7:38
November 19th, 2009 at 3:23 pm
what should I use …
what should I use brown or white bread?
November 19th, 2009 at 3:23 pm
this video is very …
this video is very helpful! i am going to try to start my workout and eating program tomorrow and i’m definately going to try carb cycling! thank you
November 19th, 2009 at 3:23 pm
He looks kinda like …
He looks kinda like Mark Wahlberg
November 19th, 2009 at 3:23 pm
what do you think …
what do you think of the kashi frachise ?
November 19th, 2009 at 3:23 pm
hey you should do a …
hey you should do a Nutrition plan video just for muscle gain it would be helpful.
November 19th, 2009 at 3:23 pm
Hey love the vids, …
Hey love the vids, but just wanted to clarify something. Do you still have the high glycemic post work out meal straight after your cardio-interval training? Sounded contradictory to the whole carb cycling system? :S
November 19th, 2009 at 3:23 pm
Ok it all sounds …
Ok it all sounds good for a normal person but would someone with type 2 Diabetes follow the same plan? I have been struggling with my foods for ten years. I finally made a commitment to working out and it’s done wonders for my blood sugar levels, but I am still struggling with the food issue. I am now having dangerous lows. Any advice would be helpful other than following dr.’s orders because its what has me struggling.
November 19th, 2009 at 3:23 pm
darin i have one …
darin i have one question pls answer
u said its long time to see like u drog free
but what if my muscle stops to grow?how do i know when that will be? im 17 yr old and im bodyibulding about 7 months pls answer tnx
November 19th, 2009 at 3:23 pm
i heard that …
i heard that coffeine destroys testosterone
November 19th, 2009 at 3:23 pm
ديربالك ….تره راح …
ديربالك ….تره راح يحوشك مرض بالقلب خاصه ال NO-Xplode by BSN
November 19th, 2009 at 3:23 pm
Caffeine depletes …
Caffeine depletes bone calcium for one and causes artificially accelerated heart rate. However, it is the number one source of anti oxidants for most Americans. Everything in moderation.
November 19th, 2009 at 3:23 pm
Daren, you’re …
Daren, you’re always giveing away exelent advice and telling people straight up. I’ve learned a lot from your videos. I just wanted to say thanks. Keep it up.
November 19th, 2009 at 3:23 pm
fatloss lifestyle …
fatloss lifestyle DAT CAAAAAAAAAAM
November 19th, 2009 at 3:23 pm
The word starchy …
The word starchy carb gets me tight
November 19th, 2009 at 3:23 pm
what do u think of …
what do u think of NO-Xplode by BSN, i take 1 scop and half before workout. I think i am addicted to it now. I also take liquid l-carnitine 1100 by Dymatize, one teaspoon before workout for fat burn.
November 19th, 2009 at 3:23 pm
cool info. thank.
cool info. thank.
November 19th, 2009 at 3:23 pm
If you wait till ” …
If you wait till “ravenous” your body goes into starvation mode= canabalism of muscle tissue/ slow metabolism.
November 19th, 2009 at 3:23 pm
Hey just wondering …
Hey just wondering what u have against coffee/caffiene? Because I have heard a lot of positive things about each lately.
November 19th, 2009 at 3:23 pm
LUV U DARIN
LUV U DARIN
November 19th, 2009 at 3:23 pm
” you do have the …
” you do have the power to change! go make it happen!” keep it up Steen! awesome vid!
November 19th, 2009 at 3:23 pm
great information …
great information Darin! thanks for being a kewl guy and giving out such great information on the health and exercise.
November 19th, 2009 at 3:23 pm
i LOVE (!) your …
i LOVE (!) your videos.. thanks for the advice
November 19th, 2009 at 3:23 pm
Chicken breast, …
Chicken breast, beef (96% lean), eggs (mostly whites), nuts, seeds, skim milk. The milk already contributes 8g, so you can drink that about 3-4 times a day. 7g is easy, just get about 2 oz of chicken, that’s not that much. Also, tuna sandwiches are great, put low fat mayo in there on whole grain bread. It’s tasty and has the carbs+proteins to get you ripped even faster. Trust me, it works.
November 19th, 2009 at 3:23 pm
I just started …
I just started Darin’s program again this monday but this time following the eating part of it too. I figured the part about not being able to have starchy carbs every day would be too hard for me not to follow. However, it hasn’t been too bad so far. I just keep eating every 3 hours to keep my hunger level down and I don’t have carb cravings like I thought.
Thanks Darin
November 19th, 2009 at 3:23 pm
yea i used to do …
yea i used to do that and i will be doing that again in about a month or so. i would wake up, have a protein shake, and practically run out the door. the shake helps prevent muscle breakdown