Trainer’s Diet Tips


Trainer’s Diet Tips for Fat Loss with Explanation

Try to eat small and frequent meals or snacks every 2 to 4 hours.

   • caloric distribution throughout the day allows less calories to be set

    up as fat

   • less fluctuations in blood glucose and insulin levels

   • clients feel sated (satisfied), not hungry all the time

   • prevents bingeing or eating large meals at one time

Try not to eat the same foods each day, vary your diet.

   • variety assures proper nutrient intakes

   • prevents clients become bored with plan

   • gives more options than a set meal plan

Try to have a good breakfast.

   • after 6 or more hours of sleep liver stores of glycogen and amino acids have become somewhat depleted and should be restored.

   • prevents early fatigue or possibly light headiness

Try not to eat a meal 1-2 hours before bed, a snack is o.k.

   • a heavy meal may interfere with sound sleep

Try to drink 6 to 8 - 8 oz. servings of cold water daily

   • water is the key nutrient, can’t survive without it

   • inadequate consumption can increase blood viscosity placing stress on the heart and other organs including the kidneys

   • inadequate consumption may not allow carbs to be converted to glycogen for water needs to be present in its synthesis, these carbs may be converted to fat

   • inadequate consumption may cause headaches

   cold water is absorbed faster and expends additional calories

No regular sodas, but occasional diet sodas/seltzer water is acceptable.

   • soda contains empty calories

   • liquid calories adds very little to satisfying ones hunger

   • aspartame, the artificial sweetener, is not tolerated  in some people

If you can no alcoholic drinks, but if you must don't exceed 3 drinks a week

   • alcohol contains a high amount of calories, Alcohol: 1 gram = 7 calories, compared to carbs and protein at 4.

      1.    • I like to call them fat beverages.

  1. Alcohol has toxic effects and because of its structure the body converts it into fat as stored energy

Try not to have high saturated fat and trans fats foods

Try not to have juices have fruit instead.

   • juices are high caloric beverages

   • juice processing robs fruit of many key nutrients

   • liquid calories adds very little to satisfying ones hunger

No sweets or limit sweets

   • sweets for the most part have very little nutritional value

   • most sweets have a high caloric density where most don’t sated ones hunger

   • some sweets may stimulate appetite

Try to have 1 to 2 pieces of fruit a day.

   • most fruits have high amount of fiber, vitamins, carotenoids, and flavonoids

   • some, like apples, leaves people sated

Try to eat more vegetables, especially green 3 to 4 servings a day.

   • most vegeatbles have very high amount of fiber, vitamins, carotenoids, and


   • most leaves people sated

Try not to have raisins or dried fruit, high caloric food items.

   • it’s amazing how many calories dried fruit has as well as nuts

Remember nuts are high in calories

Try to have only nonfat or low fat dairy products (skim-1% milk, nonfat yogurt, and nonfat cottage cheese), at least 1-2 a day.

   • dairy is a great source of absorbable calcium

   • its also a good quality protein source

If you want take a multi-vitamin.

   • adds a degree of protection, especially for those on a low caloric plan

You can cheat/treat at 1-2 meals a week and have whatever you want within


Eating at a slow to moderate pace allows your stomach and intestines time to send messages to the brain they are full.

   • The mechanism of satiety is a slow one taking 20 to 30 minutes after the stomach is full to get the message through.