(Don't) Get In Shape for the Summer

Eating Guidelines for Getting In Shape

For the purposes of getting in shape in the minimum required time and the least amount of work in the gym, healthy eating requires the following:

•    An initial elimination, as early as possible, of all refined and high glycemic index carbohydrates to aid in the regulation of insulin. This strict period typically lasts 2 weeks. Refined / high glycemic index carbohydrates include: alcohol, all grains and grain products, beans, peas, lentils, all fruits with the exception of avocadoes and tomatoes, and starchy tubers, specifically potatoes.
•    Ongoing refined / high glycemic index carbohydrate elimination or strict limitation.
•    An increase in overall protein intake. Protein, being the fuel for growth and repair, is almost always necessary to increase when training begins. Most people do not eat enough protein for optimal health, as its place is often co-opted by the other above-mentioned food group.
•    An increase in dietary fat intake, principally form healthy sources. Fat in general supports insulin levels, while healthy fat sources support proper cholesterol levels, and are cardio- and neuro-protective.
•    Observe an appropriate schedule of feeding. Every three hours is ideal; every four hours is acceptable. Less often is counterproductive.
•    Adherence to a schedule of supplementation to deal with limiting factors in the individual biochemistry.

These changes should be viewed as a lifestyle modification, not as a diet. For more guidelines on what and how to eat, visit the links at the end of the article and click on the articles on protein, healthy fat, and carbohydrate.

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