For more than 30 years the American public has been told to watch its fat intake or suffer dire consequences. The national “fat hysteria” got so bad that back in 1989 the National Academy of Sciences advised everybody, regardless of their risk for coronary heart disease, to go on a restricted diet low in fat. The Experts of Low fat loved this. So did the food industry, which proceeded to take advantage of the situation, as it always does, by coming out with a whole new line of “low fat” or “fat free” products, many of which were neither. This type of diet was perhaps understandable for those with cholesterol problems or genetically prone to coronary artery disease.

However, why groups such as premenopausal women and children, who are largely immune to coronary heart disease, should go on such a restricted diet was not explained. In fact, the Joint Working Group of the Canadian Paediatric Society and Health Canada, following an extensive review of the literature, concluded that a numerical target for total fat intake for children is inappropriate.

Meanwhile, other complex interlinking causes of coronary heart disease like lack of exercise, obesity, stress, genetics and caloric intake went largely ignored. Fat was the culprit. Any possibility that dietary fat could be utilized in the cause of good health and physical performance was conveniently dismissed.

As a result, people began eating carbs like never before and avoiding fat like it was the plague. And, guess what? As a society we have gotten fatter than ever, even though we have cut down (total food energy intake from fats is down to 34%) on dietary fat.57,58 The heart attack parade hasn’t stopped. What’s wrong with this picture?

People found that those carb-rich diets weren’t exactly taking the weight off. Some got even fatter. Many others found themselves losing weight temporarily but gaining it right back. Still others found that they’d lost weight but hadn’t even come close to shaping the kind of body they were looking for. Most either gave up or resigned themselves to a life on the diet roller coaster. But now you’ve got an alternative; a healthy and effective one.

One that allows you to lose weight and tone your body without having to give up your favorite foods forever. It’s called the Metabolic Diet and it’s got the Experts Of Low fat and diet gurus who want to make your life miserable on the run. In this chapter we’ll outline the many benefits to be gained from the Metabolic Diet and begin to look at the reasons why it
works. By its end, I don’t think you’ll be too tempted to return to the old grind of that high-carb diet.

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The Metabolic Diet can be the answer to everyone’s dieting quest: The Holy Grail of Diets. Unlike all other diets, the Metabolic Diet is like a living entity in that it adjusts itself to each individual’s macronutrient needs. By using the Metabolic Diet you can dial in your metabolism to the kind of diet that’s best for you.

The Metabolic Diet encompasses all the various diets that are carbohydrate conscious including, among others, those that are champions of low dietary carbohydrate intake to one degree or another. These include my own Anabolic Diet, Atkins’ Diet Revolution, Protein Power, the pediatric Ketogenic Diet, and Barry Sears’ Zone Diet; and those that follow the more conventional high complex-carbohydrate, lower-fat approach.

What all these diets have in common is that the level of dietary carbs, whether low or high, is one of the most important factors in the success of the diet. Dietary fat is also important in most of these diets with dietary protein often relegated to the back seat. The diets that restrict carbohydrate intake to less than the currently accepted 55 to 70 percent of dietary calories are often criticized by the conservative majority, including dieticians and other health professionals. This conservative group feels that high fat intake is responsible for our overweight society and that the only cure is the universal implementation of high complex-carb, low-fat diets.
On the other hand, the high complex-carb diets are criticized by the vocal minority who feel that high dietary carb intakes and subsequent insulin response, not dietary fats, are responsible for our overweight society and many of our present ills. As usual the real answer lies in examining what each side has to say and coming up with the reality of the carbs vs. fats controversy.

I’ve written The Metabolic Diet in order to address the issues that both groups have brought to the table and come to a consensus that both groups can live with. After all, the two groups have much in common about dieting especially in the importance of calories and the necessary lifestyle changes, such as exercise, that must accompany any diet if it is to be successful in both the short and the long term.

As such, The Metabolic Diet can be viewed as a one-stop solution to the age-old dieting dilemma. The principles behind this book are based on research and science. You won’t see the nonsense here that you find in most of the diet books out there. I’m not going to make you take leaps of faith so that you become a believer. What this book will do is give you enough solid information so that you can reasonably assess the low and high-carb arguments and come to your own conclusion on what kind of diet is right for you. Whether it’s a low-carb variant or a traditional high complex-carb, low-fat diet.

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Water is an absolutely critical component to the muscle-building process and to overall body health in general. Failing to keep yourself properly hydrated throughout the day will have a negative impact on literally every single process within your entire body!
Most people know that they should be drinking “plenty” of water every day, but how many actually do?

If you really paid close attention to your water intake you’d probably be surprised at how little you actually consume.

What makes proper water intake so amazingly important?

Well for starters, it’s the most abundant element in your body. It is ranked only 2nd to oxygen as being essential to life. Your body can survive for weeks without food, but without water you’d be dead in just a few days.
Roughly 80% of your body is made up of water; the brain is 85% water and lean muscle tissue is 70% water.

Research has shown that being even slightly dehydrated can decrease strength and physical performance significantly. In fact, merely a 3-4% drop in your body’s water levels will lead to a 10-20% decrease in muscle contractions.
Not only will water increase your strength, but it also plays a large role in preventing injuries in the gym. Highly intensive training over a long period of time can put unwanted stress on your joints and connective tissue, and water helps to fight against this stress by lubricating the joints and forming a protective “cushion” around them.

So, just how much water is enough?
To find out how many ounces of water you should be consuming every day, multiply your bodyweight by 0.6. So if you weigh 150 pounds, you should be consuming around 90 ounces of water every day. 150 x 0.6 = 90
I know it sounds like a lot, but if you plan your day out properly it shouldn’t be a problem.

Keep a water bottle with you at all times and sip from it periodically. Keep water in the places where you spend most of your time: in your car, at work, on your nightstand etc. Another good method to ensure that you drink enough water is to pre-fill a few 16 ounce bottles at the beginning of the day. This way you can have a visual representation of where your water consumption is at any point in the day.

For the first few days you’ll probably find yourself running to the bathroom quite frequently, but your body will soon adapt to the increased water volume and this will no longer be a problem.

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#1 – Provide your body with a surplus of calories by ensuring that your caloric intake exceeds your caloric expenditure.
Beyond planning a proper workout schedule with all of the right exercises, sets, reps and rest periods lies this one simple rule of muscle growth… In order to build muscle, you must consume more calories than you burn!
This is a basic biological law of muscle growth, and if you fail to consume an adequate number of calories per day you will NOT build muscle, plain and simple. The work that you perform in the gym is simply the “spark” that sets the muscle growth process into motion. However, the REAL magic takes place when you are out of the gym, resting and eating. This is when your body will use the nutrients that you consume to begin repairing your damaged muscles and increasing their size and strength in preparation for your next workout.
If you don’t provide your body with the raw materials needed to facilitate growth, this process simply cannot take place.
In order to provide your body with the calories necessary to fuel muscle growth and to keep your body in an anabolic, muscle-building state at all times, you should be consuming anywhere from 17-20x your bodyweight in calories every single day. So if you weigh 150 pounds…
150 x 17 = 2550
150 x 20 = 3000

Then you should be consuming anywhere from 2550-3000 daily in order to build muscle.
a) Your Metabolic Rate – Are you naturally thin and have a hard time gaining weight? Or do you seem to put on body fat just by looking at food? Depending on your overall body type you can adjust the number higher or lower.

b) Your Activity Level – Do you play sports or work a physically strenuous job? If so, you’ll need to consume more calories in order to compensate. If you’re fairly sedentary and aren’t very physically active (besides your weight workouts of course), then you probably won’t need as many calories as someone who is more active.

c) Your Goals – Are you aiming to bulk up and build as much overall body mass as you possibly can? If so, you’ll obviously want to consume as many calories as you reasonably can. Are you simply trying to build a little bit of extra muscle and look better overall? If so, then a slight caloric increase is all you’ll need. Based on these 3 factors above you can decide where to place yourself on the caloric range.

Do NOT overlook this aspect of the muscle growth process!

Most trainees are so concerned with their workouts that they highly underestimate the importance of proper nutrition. If anything, nutrition is even MORE important than what you accomplish in the gym.
If you fail to eat properly by not providing your body with an adequate number of calories each day, building muscle will be physically impossible.

___________________________________________________________________________________________________

#2 – Consume the right types of calories from the proper food sources.

We’ve just established that in order to build muscle, you’ll need to always ensure that your caloric intake exceeds your caloric expenditure. That’s all fine and dandy, but it really only tells us half of the story.
Sit down and feast on big macs, ice cream cones and potato chips and your caloric intake would easily exceed your caloric expenditure… but do you think this would be an intelligent approach to building muscle?
Of course not. You need to realize this…
All calories are NOT created equally!
The raw number of calories that you consume determines whether you’ll lose weight, maintain your weight or gain weight… but it is the type of calories that will determine what kind of bodyweight is lost or gained (lean muscle mass, fat, water etc.)
Your obvious goal is to build lean muscle mass while keeping body fat gains at a minimum, and therefore you’ll need to focus on consuming the right types of calories from the proper food sources.
The 3 main food groups that you should be concerned with are…

1) High Quality Protein – Protein builds and repairs muscle tissue and is the most important nutrient for those trying to increase their lean mass. Stick to high quality, easily absorbed sources such as lean red meat, poultry, fish, eggs, skim milk, cottage cheese, peanuts/natural peanut butter and whey.

2) High Fiber, Low Glycemic Carbohydrates – Carbohydrates aid in the absorption of protein, provide your muscles and brain with energy throughout the day and also help to maintain an optimal hormonal environment within the body.
Stick to slow-release, low-glycemic sources that will provide you with a steady stream of sugars throughout the day such as oatmeal, yams, certain fruits, brown rice and whole wheat products.

3) Healthy, Unsaturated Fats – Not all fats will make you fat, and essential fatty acids fit that profile. EFA’s are highly beneficial to the muscle growth process by increasing testosterone levels, improving the metabolism and volumizing the muscle cells. Some good sources of EFA’s include fatty fish, nuts, seeds, avocados and liquids like flaxseed and olive oil. These 3 food groups should make up the bulk of your diet, and should be spread out over the course of about 5-7 small meals daily. It may seem like a lot of work at first, but over time you’ll get used to it.

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The calories burnt usually come from muscle mass, and the result is
debility and wasting. A more healthy way to use a negative calorie diet is as a form of fasting or detox. It is something you can do for one to three days right after the Christmas season or another time when you have been eating a over-rich diet. Provided you are otherwise healthy it can be a great way to clean out the system.

However it is still best to take medical advice before attempting this. If you decide to use a negative calorie detox, keep the following points in mind:

1. It is never a good idea to eat huge quantities of one type of food, especially fruits. A lot of foods contain substances that can be damaging if consumed to excess. For example, the acid in grapefruit and pineapple can damage your stomach lining. Other foods put an excessive burden on the liver or may cause diarrhea. So try to use all the different foods in small quantities.
2. Do not spend all day eating. You will just become bloated and feel sick. If you are only doing this for a couple days, you should not feel too hungry. Plan four or five salad meals each day, and let your digestion rest at other times.

3. You will feel more satisfied if you eat slowly and chew your food thoroughly. You will also use more calories that way. So if the foods can be eaten raw, that will be more effective than cooking them. Foods like carrots and beets will also be more satisfying if you eat them grated.

4. Schedule time when you do not have any important commitments. As with fasting or any kind of detox, you may suffer some uncomfortable symptoms including headaches, tiredness, depression and irritability. If these become severe, stop the diet and see a doctor.
5. When you end the detox, plan a gradual return to normal eating.
If all the above points are checked and passed, let’s move on to the list of foods.

• Apples
• Asparagus
• Beets
• Blueberries
• Broccoli
• Cantaloupes
• Carrot
• Cauliflower
• Celery stalk
• Celery root
• Cranberries
• Cucumbers
• Eggplant
• Endives
• Garden cress
• Garlic
• Grapefruit
• Green beans
• Green cabbage
• Lamb’s lettuce
  

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