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Rule #1: Avoid bleached white-flour products

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Avoid any carbohydrate that is — or can be — white. Thus, the following foods are prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you’ll be safe. Many cakes, cookies, bread, and cereal have too much sugar and fats.

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Rule #2: Eat the same few meals over and over again

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The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals repeatedly. Mix and match, constructing each meal with one from each of the three following groups:

Proteins
Egg whites 
Chicken 
Beef

Pork

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Carbs

Legumes

Rice

Potatoes
Lentils
Beans
 Mixed vegetables

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Rule #3: Don’t drink calories

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Drink massive quantities of water and as much unsweetened iced tea, tea, diet sodas, coffee (without white cream), or other no-calorie/low-calorie beverages as you like. 
Do not drink milk, normal soft drinks, beer, or fruit juice. I’m a wine fanatic and have at least one glass of wine each evening, which actually aids sports recovery and fat-loss. Recent research into resveratrol supports this.

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Rule #4: Take one day off per week

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I recommend Saturdays as your “Dieters Gone Wild” day. I am allowed to eat whatever I want on Saturdays, and I go out of my way to eat ice cream, Snickers, Take 5, and all of my other vices in excess. I make myself a little sick and don’t want to look at any of it for the rest of the week. Paradoxically, dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate and organ function doesn’t downregulate from extended caloric restriction.

 

That’s right: eating pure crap can help you lose fat. Welcome to Utopia.

 

However, one must understand that you cannot eat pure crap food on your Cheat Day unless you ate great and strict the rest of the week. If you do not eat well all week, you do not deserve a cheat day because you cheat every day by not sticking to your diet. Make sense? You are still fat because you are choosing to eat as you want instead of as you should. If you choose not to exercise at all, you must follow the stringent diet guidelines. If you choose to work out while eating like this, then you will lose fat even faster! 

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Rule #5: Eat more Protein

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The building block of muscle and supports energy during workouts. If you're losing fat and training hard, research shows that you need at least 1 gram of protein for every pound of body weight daily. You will need a lot more than 60-80 grams a day to put on muscle. Putting on muscle will help you burn fat by increasing the rate of calories you burn while at rest. 

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Rule #6: Cooking Tips

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 Use these

Natural Butter

Wheat Flour

 Xylitol or Stevia

Raw Brown Sugar

100% Maple Syrup Only

Nonfat mayo 

Nonfat Dressing

Low Fat Cheese

Plain Yogurt in place of Sour Cream

Extra Lean Meats

Water Packed Tuna

Shredded Chicken

Natural Fruit and Fruit Juice 

Fresh Veggies 

1 yolk for every 6 egg whites

All-natural peanut butter

unsweetened chocolate and cocoa

Unsalted Nuts only

Jasmine or Brown Rice (white is okay)

Sourdough, whole wheat bread in limited amounts.

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