Next, let’s clean up the diet.  We want to center our meals around protein.  One gram per pound of body weight is the golden rule.  Up to 40% of the calories from protein are thrown off as heat through a process known as thermogenisis.  Protein shakes are a convenient way to get in some of these meals. They can be combined with fruit or some other source of carbohydrate or taken alone as a “low carb” meal.  Our “carbs” are for energy so let’s have them when we are going to be more active.  This would be around our workouts and other activities.  I am hoping you are taking advantage of the summer by doing some of your favorite activities.  If you are lying on the couch not too much energy is required.

This is a perfect time to get in some fats though.  Let’s try to get some good fats in.  Fish oils (salmon is a good choice) or flax oil are essential.  These are omega 3 fatty acids and are also found in hemp seed oil, pumpkin seeds and walnuts.  We should also get some monounsaturated fats in as well.  These are canola oil and olive oil.  You have heard of the benefits of the Mediterranean diet haven’t you?  They use a lot of olive oil and are some of the healthiest people in the world.  The next fat is saturated.  This is found naturally in egg yolks and animal meats.  So let’s limit our egg yolks to one to every four whites, try to choose leaner cuts and trim off any visible fat.  An olive oil stir fry or a steak and salad with an oil and vinegar dressing are good choices for “low carb” meals. 

Now to some of the tricks.  Vegetables are filler foods.  Meaning that they fill us up but do not contain a lot of calories.  They also contain fiber.  We want to get about 35 grams of fiber daily.  This is found in grains, fruits and of course, vegetables.  We also want to drink lots of water.  Water is the most essential nutrient we need.  If the weather is hot, carry a bottle with you at all times.  Let’s take a good multivitamin.  A lack of any vitamin or mineral can cause cravings.  A post work out shake is also a good idea.  If we don’t fill our glycogen stores we may crave carbohydrates later in the day.  This is why the ice cream container is calling your name at midnight.
So there are some tips to help get you and hopefully keep you on the right track to a healthy and perfect body.  See you in the summer and good luck!

Brad Campbell is a consultant for Nutrition Zone.  He is also a national level bodybuilder.  He has won provincial and state titles and has worked with the industries top professionals.