I want to know if anybody has a prooven fat loss diet that works., like an all week one discribing all the meals. The advice would be appreciated. Some info would be I work out 4 times a week along with cardio every day.

Hi Cyclisteve:

Guess the first place to start is to learn more about what you are currently eating. Could you outline the timing as well as the type of food you eat on a typical day? Thanks!

 

7:00 Total cereal, no fat milk

9:00 whole wheat bread, lettuce, tomato, turkey, pickles, pepper on sandwhich, orange juice

3:00 rice, corn, broccoli, ice water

6:00 pork chops/ chicken.. with vegies

I do yoga, boxing, and weight training 6 times a week for at least an hour

I also do cardio1-2 times a day for 30min. each

 

continued...

Also a protein smoothie after workout and a yogurt or salad in between.

Hello -

Thank you for supplying additional information about your diet.  One thing I would recommend is adding more protein to your diet, specifically at 7 AM and 3 PM.  At 3 PM, is the rice you eat brown or white?  If  you are eating white rice, I would switch to brown rice.  Simple carbohydrates, such as white rice, white bread, white pasta and foods and drinks sweetened with sugar or made with white flour.  I would also add some more healthy fats to your diet such as olive oil, nuts and seeds.  You may also want to consider a fish oil supplement if you are eating fish less than three times per week.  Lastly, if you have kept your workout rountine has been consistent for more than a month, you may want to consider changing it by either increasing intensity or duration to help your body burn more calories/fat. 

Please let me know if you have other questions. 

I hope this information is helpful!

Christiane Rivard, MPH, RD