Introduction - to The Eat Great Diet Weight Loss Program and Mike Kelly
Hi, my name is Mike Kelly and I am just an average guy. I am not a workout guru, dietician or nutritionist. In fact I don't even work out. To learn more about me and what gives me the right to tell you what to do with your diet, check out the Mike Kelly Page. Like most average guys, I had a gut. Ok, I had more than a gut. I was an obese child growing up. When you grow up overweight, it seems natural for you. It's all you've ever known and it's all your body has ever known.
Every persons body has a natural comfort zone. This "comfort Zone" is the weight in which your body feels most comfortable. Whenever you lose weight, it seems that your body will strive to achieve the weight that it is used to being.
If you grew up skinny and you have developed a gut over the years, it may be easier for you to lose the weight than someone who has been obese his whole life. Of course, if you have maintained your gut for some years, it may be harder for you to part with the extra weight than someone who is newly overweight.
Do not use this fact as an excuse! I only mention it for your knowledge. If you follow my principles, your chances of success are equally as good as the next persons. This is because, my Eat Great Diet program teaches you how to reset your metabolism on a daily basis.
Anyone can lose weight. The trick is keeping it off. If your body's natural comfort zone is higher than your current weight, it will be a constant struggle for you to keep it off. This is why you hear people saying that you have to change your lifestyle. You have to change your eating habits for the rest of your life.
The problem is that nobody ever sticks with his or her diet. After they lose the weight, they eventually go back to their old eating habits. Just like working out to lose weight. Once you have lost the weight and get comfortable with your new look, you start to get busier with your new life and forget about working out. Then back comes the weight.
Ideally you would build new eating habits that stick with you for the rest of your life. You should be able to lose weight with your diet without working out. Sure, you can work out to help expedite the weight loss. I advise you to, but you should at least be able to maintain the weight you have lost without exercising. Unless you are one of those people who like to get up at five in the morning and jog five miles before work.
The Eat Great Diet will give you the tools and principals to make good eating decisions and build great eating habits that will stick with you for the rest of your life. It will teach you how to order at a restaurant without blowing your diet, what to do if you do go off your diet and show you how to eat until you are full without packing on weight.
There are two phases to the Eat Great Diet. The weight loss program phase which is when you are actually trying to lose weight and achieve your goal weight and the Daily Maintenance Phase which is how you will eat for the rest of your life after you have already achieved your goal weight. You will probably want to stick to the diet fairly strictly in the beginning until you lose your desired weight and then you can loosen the reigns a little for the maintenance phase which lasts the rest of your life.
Here are some key factors in the Eat Great Diet weight loss program. They will be expanded upon in their respective web pages.
- Never Eat 2-3 hours before bedtime. This gives your body a chance to digest most of the food before you sleep. If you eat and then go straight to bed, your body digests the food at a much slower pace and is much more likely to store the unburned food as fat.
- Breakfast should be the biggest meal of the day followed by a Medium Sized Lunch and a Small Dinner. More on how to speed up your metabolism on the increase metabolism page.
- Avoid Sugars! Simple Carbohydrates (Sugars) are the type found in Candy and soda pop etc. Simple carbohydrates are referred to as sugar and are measured in grams. Sugar is what gives you instant energy. When you eat a candy bar, you get a boost of energy. This short, temporary, energy boost is caused by simple carbohydrates. Some people feel it and some people don't. If you are one of the people who do not notice an energy boost when eating sugar, it is most likely because your body has become used to ingesting massive amounts of sugar. A similar example is how some people who do not drink coffee a lot will get wired when they have too much and people who drink coffee on a regular basis don't notice a difference at all. When the regular coffee drinker does not get his morning fix, he will feel tired and groggy. Similarly, when a sugar user does not get enough sugar, he will feel tired and dragged out. This dragged out feeling can happen several times a day, whenever the sugar rush wears off. He then snacks on more sweets and feels better again for a short while.
Most likely, when you first start this diet and are not giving yourself the high amounts of sugar, you are used to, you will feel a bit unmotivated at first, but in the long run, you will begin to feel energetic without the use of sugars and the bonus is that you will not have the heavy sugar crashes that sugar users get when they don't have sugar.
We get enough complex carbohydrates from the foods we eat to energize us without needing any extra simple sugars at all. Obviously, I am over simplifying again. We do need some sugar in our diet, but we will definitely get enough in our daily diet without seeking additional sugar.
While following the Eat Great Diet plan, whether maintaining or losing weight, we will try to avoid all sugar. Read the labels on packages. Look for zero grams of sugar or as little as possible. Remember, just because something says it has no sugar, does not mean it is ok to eat. It may have other ingredients that are just as bad like corn syrup, fructose, cane, brown sugar, molasses, dextrose etc.
Most labels don't specify how many carbohydrates are simple and how many are complex. The label will just say "total carbohydrates..15g", but it will also say "Sugars..2g". In this example, there are 2 grams of simple carbohydrates and 13 grams of complex carbohydrates. Whether or not the conversions are exactly accurate or not, is irrelevant. This is how we will determine the carbohydrate content while following the Eat Great Diet plan.
There is no specific amount of Sugar intake for this diet. Just try to eat as little as possible. If the label says 2g of sugar and it has plenty of protein and complex carbohydrates, then go ahead and eat it. If the label says 52 grams of total carbohydrates and 50 grams of sugar, that means it has only two grams of complex carbohydrates and is mostly sugar. A label like this is probably on a can of soda pop and should be avoided.
If you are one of those people who enjoy sweet things and want to drink diet soda and eat diet versions of normally sugar crusted items, so be it, but it is my belief that sugar supplements are no good for you and should be avoided. The same "diet" items can do other things to you like make you retain water and so on.
- Your body needs Complex Carbohydrates. Unlike Simple carbohydrates, complex carbohydrates are the good guys. They both give you energy, but complex carbs give you the energy spread out over a period of time as opposed to all at once. The result is that instead of getting a big temporary sugar rush, you get energy throughout the day in small amounts that your body can use up and burn away. If you are giving your body enough complex carbohydrates, it will not crave sweets and you will have plenty of energy all day long. Examples of foods that are high in complex carbohydrates are pasta, potatoes, rice, bread etc. Instead of avoiding all carbohydrates, like most diet plans, you should strive to eat almost as many grams of complex carbohydrates as you do protein.
- Avoid Fat! Strive for Zero grams of fat a day. There is always someone who will say that we need 15 grams of fat in our daily diet, but not necessarily when we are dieting. We want our body to use up that 15 grams of fat from our reserves don't we? Besides, no matter how much we try, we will always ingest a few grams of fat a day if we are eating any sort of meat.
- A typical meal should consist of 45% protein, 40-45%carbohydrates and 10-15% vegetables. No fat and no sugars.
- There is no need to count calories. I would rather see you counting grams of fat and sugar than counting calories.
- Avoid Dairy Products! No milk, cheese, pizza, lasagna, butter, sour creme, ice cream, etc.
- Avoid heavy creams, gravies, cream soups, Alfredo sauce etc.
- No butter, cheese or creme sauce on your veggies. Get used to eating them plain and/or even raw.
- Some people eat for pleasure and some people eat to survive. It's easier if your eating to survive. Change the way you think about eating.
- Avoid alcohol!
- Eat until you are completely full (as long as its the right foods) at every meal. This will eliminate your desire to snack between meals and curb your craving for sweets.
- Your Body needs carbs, protein, vitamins and water and that's it! It doesn't need sugars, fats or dairy.
- Eat 3x a day with no snacks in between. approx. every 4-5 hours. Sure, if you have to prolong a meal due to an emergency, go ahead and eat a healthy fat and sugar free snack, but don't make it a habit. If it is a regular occurence, change something in your schedule.
- Refrain from eating red meats. You will be eating every 4-5 hours on the eat great diet and it takes your body longer than that to digest red meat.
- Take your time eating. Chew every mouthful of food until is is almost completely pre-digested in your mouth before swallowing. This little trick will greatly improve the efficiency of your digestive system. It takes me about 45 minutes to eat my meals, partly because I eat so much and partly because I don't rush it and I chew each bite thoroughly.
- Drink lots of water roughly 12-14 16.9oz bottles a day, not including any other beverages you may ingest.
- If you go off of the diet in a weak impulsive moment, go right back on it the next meal. don't give up. It took you many years to pack on all that weight and one meal is not going to spoil all of your efforts and good intentions.
- Think positive, you can do it!
- Don't forget to read the increase metabolism page and the diet food page.
- If you have any questions, there is a Faq page called weight loss tips that will probably answer your questions.
- If you still have questions, please feel free to contact us on the diet support page.
* Always consult your doctor before starting any weight loss diet program, diet plan or exercise plan. You should also have a full physical exam and not have any heart problems, health problems, diabetes or pregnancy. Mike Kelly and/or The eat great diet does not make any claims to improve your health or guarantee any weight loss and cannot be held responsible for any adverse effects experienced from following the eat great diet plan which is only our opinion and is presented for educational purposes only. Results may vary and are not typical to everyone. If you are experiencing andy pain or discomfort or have any medical conditions, call your doctor or any medical professional or emergency services like 911 immediately.