weight loss

Bob promotes the “Eat More Diet” for his Blue team because he

believes you must eat more to lose weight. Hi reasoning behind this is that if you’re eating more meals throughout the day your body will be less likely to convert these calories to fat as they’ll be regularly burned throughout the course of the day.

The idea is to deal with hunger before it happens because once you

feel hungry, it’s already too late. You consume 4-6 planned meals per
day that are low fat and low carb. This in itself will also make it low
overall in calories. By eating more often, the body has energy at all
times to more effectively use as fuel for working out. It’s when we eat
larger meals that the extra calories get pushed away to be stored as
fat.

General rules:

• Eat plenty of lean Protein (grilled fish, steak, and chicken)
• You need to eat the right carbs (low Glycemic Index)
• The right fats (avoid saturated and trans fats)
• You must eat to lose weight. (once you’re hungry you’ll crave
  the bad stuff!)
• I believe that calories do matter. (You need enough to fuel the
  body)
• I believe in portion control. (Too much food in one sitting and
  the extras will be stored as fat)
• I believe that you must exercise to lose weight. (Everyday)

Here’s a sample plan of Bob’s taken from a recent interview:

Breakfast: Eggs and bran cereal

Lunch: Salad with tuna

Dinner: Steak with vegetables

For snacks, eat fruit, vegetables, or nuts

 In following this plan you need to have:

4   Servings Daily of Fruits and Vegetables.

Two of these servings must come from fruit and the other 2 servings from vegetables.

• Fruit serving size: 1 cup, 1 medium piece, or 8oz. ·   Vegetable servings: 1 cup or 8 oz

As this is our base you can eat more than this amount each day. These foods provide loads of nutrients and fibre for minimal amounts of
calories, so fill up on them.

3   Servings daily of Protein.

• Protein serving size = 1 cup or 8 oz

It’s important to include protein from animals, vegetables, and low fat dairy so that you’ll be receiving plenty of variety. Also, if your daily
caloric intake is low, it’s important that you get 2 servings of low fat
dairy per day.

2   Servings daily of Wholegrains

• Bread serving size: 2 slices or 1 wholegrain bun or roll ·   Wholegrains: 1 cup cooked.

It’s best to include grains that have endured less processing .eg rolled oats, rather than instant oats.

1   Serving of Extras

You’re allowed 200 calories for foods such as fats, oils, and spreads; sugar-free desserts and sweets; reduced fat foods; sauces. You must remember to restrict saturated and trans fats.

Sample Weight loss Style Meal Plan:

Breakfast:

3 Egg whites, scrambled. Add mushroom, herbs, and onion 1 Slice of toast

1 Apple

Snack:

1 small tub of natural, plain, Yoghurt 1 Banana

Lunch:

8 oz Grilled chicken breast (no skin) Salad

1 small bread roll

Snack:

1 small can on Tuna in springwater 1 Orange

Dinner:

Beef Stirfry

150g of lean Steak, grilled ฝ cup of Brown Rice

Broccoli, Carrots, Peppers and Mushroom

Extra: Add a small drizzle of Kecap Manis (Indonesian Soy Sauce) to the stir fry.

Whilst both Bob and Jillian’s approach to food intake is slightly
different, they both still based on this format from the book.

The Weight loss book details the exercise and nutrition component of
the program as well as providing plenty of helpful tips from the
contestants and trainers. Here I’ll give an overview of the eating plan.

It is described in the book as “a calorie controlled, carbohydrate

modified, fat-reduced diet”, which seems to be the way most weight
loss diets are going these days. During the 80’s everything was low-
fat, the 90’s saw high-protein become popular, but now we are seeing
greater benefits with a combined approach. We’ve gone from following
a 60% carbohydrate, 30% Protein, and 10% Fat diet, to now looking
having 40% Carbohydrates, 40% Protein, and 20% Fat. You don’t

have to actually add fat to your diet because you’ll get that naturally within the other foods you eat.

Another thing to mention though is that it’s the quality of the

carbohydrates we’re now looking at as well and you’ll learn more about that up ahead.

Back onto the plan!

This diet advises your protein come primarily from lean sources such as good cuts of beef, chicken, and fish, rather than sausages, and
mince.

You also need to eat a wide variety of foods. With vegetables you can easily achieve this by trying to eat as many different colours over the course of the week.

Foods closest to their natural states are best. This means that they

haven’t had much (or any) processing. These foods are higher in fibre so are more filling which reduces the calories you’ll eat each day. If you’re not sure what’s been processed and what hasn’t, the simple test is – if it comes in packet, then it’s been processed!

Overall, they advise 4-6 meals per day (that’s 3 main meals and 1-3
snacks) as long as you don’t go over your daily calorie requirements.

So how many calories?

The formula used in the book is:

Weight (lbs) x 7 = Daily Caloric Needs/day

To convert your weight in kilograms (kg) to pounds (lbs) simply multiply it by 2.205.

So if you weigh:

• 175lb, your daily calorie needs are: 1225 calories
• 220lbs, your daily calorie needs are: 1540 calories
• 270lbs, your daily calorie needs are: 1890 calories

Remember, the needs to be adjusted as you lose weight so be sure to recalculate after each assessment.