Eat Like a Body Builder

Eating like a body builder will help you build muscle, lose excess weight, and maintain a healthy weight if you follow it strictly. The basic idea is to eat a diet high in protein and fiber, and low in carbohydrates and fat. Provided here is a sample diet. Wie man sich wie ein Bodybuilder ernährt

Steps

 * 1) Follow the meals exactly (as detailed below), adding at least 5 fruits and/or vegetables to your daily diet. An easy way to do this is to mix the proteins with salad fixings and incorporate the flaxseed (which can be substituted for olive oil) into a healthy unprocessed salad dressing. Spices can be used but not in extremes. No thick and creamy salad dressings. Use salt sparingly, good alternatives are Mrs. Dash seasonings. Sugar is something to avoid at all costs, if you like sugar and cream in your morning coffee, try using skim milk and stevia as healthier alternatives.
 * 2) Eat a meal at every 2-3 hours. If you miss a meal, you don't get to make up for it at the next meal. You will be having protein matched with a carb, and incorporating vegetables and fiber into your diet to help sustain your health and keep you feeling full.
 * 3) *Incorporate flaxseeds and flaxseed oil into your diet. Flaxseeds and flaxseed oils are available in many stores; you can also find bread and cereals containing flaxseed. Alternatively, you may take flaxseed oil capsules (1000 mg; can be found at nutritional supplement stores). Be warned, however, that pills may be unsatisfactory substitutes for natural flaxseed, as many health-promoting components in flaxseed may be lost during the processing in making the pills. The pills are not FDA approved, with research still in its infancy. Flax may help to curb your appetite and trick the body into thinking it's getting enough fat so that it will release fat stores and reduce overall inflammation of joints.
 * 4) *Water is very important, not only when dieting but also on a day-to-day basis. Some people are so dehydrated, that they confuse it for hunger pains. One common guideline is to divide your weight (in pounds) by two. The resulting number is the number of ounces of water you need each day. For example, if you weigh 150 lbs., strive to drink 75 ounces of water daily. For those who use the metric system, divide your weight (in kilograms) by 30 (ex. somebody weighing 70 kg is going to need 2.3 liters per day). Drink at least this amount every day, especially if you're exercising. Learn to love the taste of water, and see How to Drink More Water Every Day for more details.
 * 5) First Meal (breakfast):
 * 6) *1-2 scoops of a protein supplement in low fat milk or water (easiest morning meal), mixed with 1/2 cup of frozen fruit and/or fat free yogurt.
 * 7) *or 1 egg and 2 whites hard-boiled fried with an olive oil substitute.
 * 8) *or 40 grams of steel cut oats (about half a cup or a quarter of a cup) (NOT THE INSTANT KIND, which is leached of MOST of it's natural fiber)
 * 9) *1000 mg flaxseed oil
 * 10) Second Meal (morning snack):
 * 11) *One can tuna or salmon (look for low sodium variety)
 * 12) *or 1-2 scoop protein shake and 2 Fiber One Bars, ground into a paste and mixed with skim milk.
 * 13) *1000 mg of flaxseed oil
 * 14) Third Meal (lunch):
 * 15) *Two 6 oz chicken breasts and 2/3 cup of whole wheat/high fiber pasta or whole grain brown rice.
 * 16) *1000 mg of flaxseed oil
 * 17) Fourth Meal (afternoon snack):
 * 18) *One can tuna or salmon (look for low sodium varieties)
 * 19) *or 4 oz of steak (Use sparingly, as steak has higher cholesterol than leaner proteins such as turkey, chicken, or fish)
 * 20) *1-2 scoop protein shake and 2 fiber one bars, ground into a paste and mixed with 1c skim milk.
 * 21) Fifth Meal (supper):
 * 22) *8 oz steak or equal amount of extra lean hamburger or salmon or shrimp, cooked in olive oil, excluding oils, or in a canola oil alternative.
 * 23) *One large salad or large portion of broccoli or cauliflower or both
 * 24) Sixth Meal (night snack):
 * 25) *1-2 scoops of a protein supplement in low fat milk or water
 * 26) *or 3 eggs (2 of them whites only) hard-boiled or fried with olive oil or calorie-free butter substitute
 * 27) *1000 mg of flaxseed oil

Substitutions

 * Wherever it says in the meal plans, 1 can of tuna or salmon, you can replace that with either 3 turkey niblets or 1 and a half cups of imitation crab meat (remember to check expiration date).
 * Wherever it says anything about eggs, you can have light Swiss cheese. Only eat 3 1/4" cubes.
 * If you are a vegetarian, wherever it says animal flesh, you can replace it with tofu, beans, peas, and nuts.

Tips

 * As you will see, you will be eating an un-balanced, lacking diet on this plan. It is limited to only processed protein and carbohydrates, which are easily replaceable with a well-balanced, healthy diet. Balancing your meals with more vegetables, fruits, and low-fat, low-cholesterol, unprocessed proteins will ultimately lead to a healthier body and lifestyle.
 * Get a whey protein mix that's low fat, low carb, with at least 23 grams of protein per scoop. Sugar content should be low, like 3 grams or lower. Many stores have samples so take some home before you buy one, because there are some really gross kinds of protein shakes.
 * Making meals ahead of time for the week will make it easier.

Warnings

 * Consuming extreme levels of protein comes at the cost of increasing your cholesterol. If you have high cholesterol or are at risk, do not follow this plan.
 * Excluding the majority of food groups from your diet in return for processed "protein" shakes/powders exponentially increases your risk for high cholesterol, high blood pressure, illness, anemia, gastro-intestinal malfunction/back up, and other unpleasant side-effects associated with an extremely limited, unbalanced diet such as the one listed here.
 * If you are allergic to milk, then the whey protein shakes that the plan requires may not be good for you, so stick to the eggs, or find one with nothing dairy in it.
 * Children and women who are pregnant, trying to become pregnant, or nursing should be careful to avoid excessive mercury consumption. The EPA recommends consuming no more than 12 oz. of salmon or light tuna per week (6 oz. of albacore tuna), and to entirely avoid swordfish, shark, tilefish, and king mackerel. Other fish should be avoided based upon local advisories. See the linked reference for more information.

Related Tips and Steps

 * How to Build Muscle
 * How to Lose Weight
 * How to Add More Fiber to Your Diet
 * How to Increase Your Metabolism