there is no magic spell when it comes to weight loss diet. However, there are some things that you can do in order to lose fat as quickly as possible.you there is no magic spell when it comes to losing weight.

the first tip i must say get ride of all junk food

junk foods  consist of fast foods and snack foods such as burgers, pizza, fries, potato chips etc. All of  foods with very low nutritional value and mean what the use of   eating them. Keep in mind – you will not be able to physically improve on an insufficient diet. You must choose carefully all the contents of your cupboard, fridge and freezer and make certain all of it with nourishing, healthy alternatives.

second tip is to  Drink a Lot of Water

I know  you may have heard this  over and over again, it is really true. Drinking water is very good for  weight loss. How is that possible? Well, as we all know, water is a fluid that directly passes your colon, so drinking water can flush away those toxins and unwanted fats. Drink at least 8 glasses a day for best results.

Water is essential to life and a healthy body. Dehydration will wreak havoc on you and your fitness goals. If you are dehydrated your body cannot function at its optimal level. For example, your muscles will loose strength, you won’t burn fat as quickly, and you’ll feel tired and fatigued.

Third tip is to eat  small amount of  food

You should eat five or six small portions each day at regular intervals of about 4 – 5 hours. This will decrease the  appetite  and boost your rate of metabolism, causing you to burn additional fat without the need for too much effort.

Sleep Well- Practice a Good Night Sleep

Sleeping is my  favorite easy weight loss tip since it is one of the most effortless. Do not understand the power of having enough sleep. It is vital to your overall weight loss plan. Medical research has proven that sleep deprivation would induce hunger, and improve appetite. This often results in excessive eating. Likewise, having sufficient sleep of at least 8 hours helps to bring a balance to the leptin level and aids weight loss.

I believe that diet, and exercise alone for some people still isn’t enough, and may leave them struggling to reach their weight loss diet. For many people changing their diet, exercising, and taking nutritional supplements or weight loss products in combination can be the perfect answer to lose weight.

Who have not heard all about the great health benefits of antioxidant rich foods in your diet. about these free-radical fighting antioxidants help you look and feel younger by slowing down the aging process, but they can also help to prevent cancer, heart disease, and loads of other degenerative diseases.

But that’s not all. Antioxidants also help you to recover better from exercise… and that means you can build more muscle and burn more body fat in the long term!

I know we all want to be healthy and feel youthful… most of us also want to look good!

The function that antioxidants play in aiding your recovery from exercise is the inhibition of free radicals produced during exercise.  Any time you workout, free radicals are produced in the body that can create inflammation.  Having an adequate supply of antioxidants about an hour or so before your workout can greatly reduce the damage caused by free radicals, hence, improving your muscular recovery from exercise.

Some of the most potent sources of whole food antioxidants are berries (blueberries, raspberries, blackberries, strawberries, cranberries), cherries, acai fruit, various teas (green tea, white tea, black tea, yerba mate, oolong tea, chammomile tea, red tea – a.k.a. rooibos tea), nuts, seeds, red and black beans, purple potatoes, grapes, red wine, nuts and seeds, coffee, dark chocolate or cocoa, and tons of other fruits and vegetables.

Many spices are also extremely potent sources of antioxidants — such as cinnamon, turmeric, oregano, basil, black pepper, and most other herbs and spices.

My favorite pre-workout antioxidant-loaded snack is a piece of whole grain toast with almond butter, a small amount of blackberry jam, and topped with a pile of fresh blueberries or sliced strawberries.  I wash it down with a glass of iced green tea or rooibos tea sweetened with just a small bit (about a teaspoon) of raw honey.  This is literally a quintuple-whammy of potent anti-oxidants!

The almond butter, blackberries, blueberries, raw honey, and the green or rooibos tea are all loaded with different varieties of muscle protecting, youth promoting antioxidants.  I throw down this snack about an hour before my training. Give it a try for yourself, or be creative and come up with your own antioxidant-rich pre-workout snack based on your tastes.

Remember, your body is continually bombarded every day by free radicals (creating oxidative stress) from exercise, air pollution, smoke, sun exposure, junk food, exposure to chemicals, etc. To reap the full benefits of antioxidants, try to make sure that every meal and snack you eat has at least one or two sources of antioxidant rich foods. This will give you a continuous supply of antioxidants throughout every day to prevent the damage and aging that result from the free radicals you are constantly exposed to.

I recently helped design a very powerful and synergistic antioxidant blend supplement. Since I personally know the owners of this company, I know these are legit and good quality…

Although I typically don’t recommend many supplements (because 95% of them are usually bogus), the 2 supplements I do recommend are a good antioxidant blend and a Krill oil (which is even more powerful than fish oil).

This antioxidant blend (called Longevity) contains a powerful blend of some of the most potent antioxidants on the planet such as:

• pomegranate
• acai berry
• coffeeberry
• green tea
• wolfberry
• and biovin grape (same antioxidants as red wine)

Antioxidants are just one piece to the puzzle of a healthy diet that will give you the lean, muscular, youthful (can help slow aging markers), and disease free body that everyone wants.

To discover the secrets behind all of the other pieces to the diet puzzle that help to create a lean strong healthy body (macronutrients, glycemic response, hormonal response, glycogen storage, muscle protein synthesis, the role of the hormone leptin in your fat loss, blood sugar proesses, the insulin process, etc.), don’t forget to get your copy of  world-wide best selling fat loss program for lean abs - The Truth about Six Pack Abs

I often prefer to provide a healthy meal recipe ,but I’d like to give you diet food ideas this time.

Remember, If all you have is healthy food in your fridge, you’re forced to make right choices. In fact, it all starts with  your grocery store trip. Now these  are some good  diet food  that you’ll enjoy.

Alright, always keep you fridge full  with lots of varieties of  fresh vegetables. I make sure I have plenty of vegetables like onions, zucchini,  spinach, fresh mushrooms, red peppers, broccoli, etc.

Coconut milk is another choice in my fridge. I like to use it to mix in with smoothies, oatmeal, or yogurt for a rich, creamy taste. Not only does coconut milk add a rich, creamy taste to lots of dishes, but it’s also full of healthy saturated fats. Yeah, you heard me…I said healthy saturated fats! Healthy saturated fats like medium chain triglycerides, specifically an MCT called lauric acid.

Diet food in  the fridge:

• Chopped walnuts, pecans, almonds – delicious and great sources of healthy fats.
• Cottage cheese, ricotta cheese, and yogurt -  Mix cottage or ricotta cheese and yogurt together with chopped nuts and berries for a great mid-morning or mid-afternoon meal.
• Whole flax seeds or chia seeds - grind these in a mini coffee grinder and add to yogurt or salads. Always grind them fresh because the omega-3 polyunsaturated fats are highly unstable and prone to oxidation, creating high levels of free radicals in pre-ground flax.
• Whole eggs – one of natures richest sources of nutrients (and remember, they increase your GOOD cholesterol so stop fearing them).
• Salsa – try to get creative and try some of the exotic varieties of salsas.
• Avocados – love them…plus a great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches.
• Butter – don’t believe the naysayers; butter adds great flavor to anything and can be part of a healthy diet (just keep the quantity small because it is calorie dense…and NEVER use margarine, unless you want to assure yourself a heart attack).
• Nut butters - Get creative and mix together almond butter with sesame seed butter, or even cashew butter with macadamia butter…delicious and unbeatable nutrition!
• Leaf lettuce and spinach along with shredded carrots – for salads with dinner.
• Home-made salad dressing – using balsamic vinegar, extra virgin olive oil, and Udo’s Choice oil blend. This is much better than store bought salad dressing which mostly use highly refined soybean oil (full of inflammation-causing free radicals).
• Whole grain wraps and whole grain bread (look for wraps and bread with at least 3-4 grams of fiber per 20 grams of total carbs).
• Rice bran and wheat germ – these may sound way too healthy for some, but they actually add a nice little nutty, crunchy taste to yogurt or smoothies, or can be added when baking muffins or breads to add nutrients and fiber.

Diet food In the freezer:

• Frozen berries – during the local growing season,  get only fresh berries, but during the other 10 months of the year, I always keep a supply of frozen blueberries, raspberries, blackberries, strawberries, cherries, etc. to add to high fiber cereal, oatmeal, cottage cheese, yogurt, or smoothies
• Frozen fish - Try a couple different kinds of fish each week. There are so many varieties out there, you never have to get bored.
• Frozen chicken breasts – very convenient for a quick addition to wraps or chicken sandwiches for quick meals.
• Grass-fed steaks, burgers, and ground beef – Grassfed meats have been shown to have as high as, or even higher levels of omega-3 fatty acids than salmon (without the mercury). Also, grass-fed meats have much higher levels of conjugated linoleic acid (CLA) compared to typical grain-fed beef.
• Frozen buffalo, ostrich, venison, and other “exotic” lean meats -  I can tell you that these are some of the healthiest meats around, and if you’re serious about a lean healthy body, these types of meats are much better for you than the mass produced, hormone-pumped beef and pork that’s sold at most grocery stores.
• Frozen veggies – again, when the growing season is over and I can no longer get local fresh produce, frozen veggies are the best option, since they often have higher nutrient contents compared to the fresh produce that has been shipped thousands of miles, sitting around for weeks before making it to your dinner table.

Diet food  In the cabinets:

• Various antioxidant rich teas – green, oolong, white, rooibos are some of the best.
• Whole wheat or whole grain spelt pasta – much higher fiber than normal pastas
• Oat bran and steel cut oats – higher fiber than those little packs of instant oats.
• Cans of coconut milk – to be transferred to a container in the fridge after opening.
• Brown rice and other higher fiber rice – NEVER white rice
• Tomato sauces – delicious, and as I’m sure you’ve heard a million times, they are a great source of lycopene. Just watch out for the brands that are loaded with nasty high fructose corn syrup.
• Stevia – a natural non-caloric sweetener, which is an excellent alternative to the nasty chemical-laden artificial sweeteners like aspartame, saccharine, and sucralose.
• Raw honey – better than processed honey… higher quantities of beneficial nutrients and enzymes. Honey has even been proven in studies to improve glucose metabolism (how you process carbs). I use a teaspoon or so every morning in my teas. Yes, it is pure sugar, but at least it has some nutritional benefits… and let’s be real, a teaspoon of healthier raw honey is only 5 grams of carbs… certainly nothing to worry about.
• Organic maple syrup – none of that high fructose corn syrup Aunt Jemima crap…only real maple syrup can be considered real food. The only time I really use this (because of the high sugar load) is added to my post-workout smoothies to sweeten things up and also elicit an insulin surge to push nutrients into your muscles.
• Organic unsweetened cocoa powder -Mix this into my smoothies for an extra jolt of antioxidants or make my own low-sugar hot cocoa by mixing cocoa powder into hot milk with stevia and a couple melted dark chocolate chunks.
• Cans of black or kidney beans -  Add a couple scoops to my Mexican wraps for the fiber and high nutrition content. Also, beans are surprisingly one of the best sources of youth promoting antioxidants!
• Dark chocolate (as dark as possible) – This is one of my treats that satisfies my sweet tooth, plus provides loads of antioxidants at the same time. It’s still calorie dense, so I keep it to just a couple squares; but that is enough to do the trick, so I don’t feel like I need to go out and get cake and ice cream to satisfy my dessert urges.

Lastly, another thing that’s hard to go wrong with is a good variety of fresh fruits and berries. The staples such as bananas, apples, oranges, pears, peaches are good, but I like to also be a little more adventurous and include things like yellow (aka – mexican or champagne) mangoes, pomegranates, kumquats, papaya, star fruit, pineapples, and others. Also, strawberries, blueberries, raspberries, blackberries, and cherries are some of the most nutrient and antioxidant-dense fruits you can eat.

Well, I hope you enjoyed this special look into my favorite lean body meals and how I stock my cabinets and fridge. Your tastes are probably quite different than mine, but hopefully this gave you some food diet you can use next time you’re at the grocery store looking to stock up a food diet grocery.

Be sure to pick up a copy of  this book The Truth about Six Pack Abs, which introduces you to the entire comprehensive training and nutritional program that will turn your body into a lean, sexy specimen that others will envy!

Please tell me about carbohydrates… and specially, potatoes. because health and fitness professionals always talk bad about potatoes for being a bad carbohydrate choice. Some even say ” please avoid potatoes”.

Although i agree that white bread and  white sugar are two of the worst things we can be feeding our bodies, I don’t agree with avoiding ” white carbohydrates”. they say now its all about colorful foods and the antioxidants that they contain. They tell you to focus on colors and stay away from white. It’s true that colorful foods are the best, but it is a big mistake is not to eat white foods! There are a lot of white foods that have specific nutrients that are not elsewhere. Let’s think…

What about onions and garlic? Both of them are  white and they are  full of protective phytonutrients, vitamins, and trace minerals that aren’t easy to find eslewhere in a normal diet… such nutrients as allicin, quercetin (an important flavonoid), chromium, and other unique anti-inflammatory nutrients.

Another example of something white that is great for you is cauliflower. Cauliflower is loaded with vitamin C, fiber, minerals, and special compounds such as glucosinolates and thiocyanates, which are specifically abundant in cruciferous vegetables such as broccoli, cauliflower, and cabbage.

 Even white mushrooms have high levels of unique nutrients and antioxidants. White mushrooms are high in a couple types of antioxidants called polyphenols and ergothioneine.

return to our carbpohydrate example – white potatoes which sometimes be in different colors red, yellow, purple .

 if you’ve read  Truth about Six Pack Abs book, you ll see that glycemic index is not major factor in choosing your carbohydrat

Because there are many other factors that determine how your body will interact with the carbohydrates , such as glycemic load and also how you combine the high GI food with other foods.

For example, using glycemic load as an example… it is known that watermelon has a high glycemic index. However, the glycemic load of a normal serving of watermelon is just way too low for your body to start packing on body fat just because you ate a high glycemic index fruit. You would have to eat such an enormous quantity of watermelon just to get enough grams of carbohydrates to have any negative glycemic effect, that it is just non-sensical.

Not to mention that watermelon is also a great source of vitamins, minerals, and lycopene. There’s just no reason to avoid it simply because it has a high GI. My point is… candy bars, cupcakes, and donuts make you fat… NOT watermelons, carrots, or potatoes.

Also, as i mentioned, food combnations are important in how your body processes the carbohydrates and the associated blood sugar and insulin response you receive. For example, if you mix a high glycemic index carbohydrate with an extra source of fiber, healthy fats, or even certain proteins, many times the blood sugar and glycemic response will be slowed down considerably by the way you combined the food. Again, you can read about this entire topic in my Truth about Six Pack Abs book

Alright, so back to my point that white potatoes are actually a healthy carbohydrate as long as you eat them in the right form… with the entire skin, and please don’t ruin them by deep frying them into french fries either! French fries are one of the most evil things ever invented for your health, but only because we ruin them by soaking them in a scorching bath of trans fats in the deep fryer from the hydrogenated oils that are typically used.

Keep in mind that potatoes contain so many vitamins and minerals that the list is way too long to even try. Also, as long as you eat the skins, you get a decent shot of fiber too.

Geary’s Lean-Body Potato Side Dish

• Desired quantity of baby potatoes (I like to use this mixture I found recently at a health food store… it is a mixture of white, red, yellow, and purple baby potatoes)
• 1 red pepper
• 1 green pepper
• 1 yellow pepper
• 1 or 2 onions
• a couple cloves of garlic, finely chopped
• 1 or 2 Tbsp extra virgin olive oil
• a little salt and pepper to taste (I like using a sea salt instead of normal commercial salt)

Cut the baby potatoes into slightly smaller pieces and place in a steamer until soft all the way through. Slice up the peppers and onions into strips and add with the chopped garlic into a pan with the olive oil. Cook the peppers, onions, and garlic until tender, and then add the steamed baby potatoes. Stir it all together and serve. This is a delicious and healthy side dish that goes great with chicken or red meat

What is the drink that it is 10 times the Vit. C of orange ?  and it’s all naturally ??

Well, now I just descover a drink so healthy, A drink that has high antioxidant ingredients  and naturally occuring Vitamin C than of orange juice (but with 1/4 the sugar and zero calories …

Its one of my favorite drinks (since I avoid all sodas, fruit juices, and any sugary drinks), is to simply drink these unsweetened iced tea mixtures that I make where I use a blend of green tea, white tea, rooibos tea, oolong tea, black tea, mate, etc (in different combos each week, usually 3-4 types — big variety of antioxidants).

I usually make a big pitcher of this type of iced tea blend each week just very lightly sweetened with the natural  zero calories sweetener

Now here’s where the 10x the vitamin C content of Orange Juice comes in…

So what I do is thaw the acerola cherry puree/juice, and use 1/2 of a packet in a full glass of my unsweetened iced tea blend.

Since I use half the packet, this comes out to only 9 gms of sugar per glass of the mixture (about 1/4 the sugar content of about 10 oz of OJ), but a whopping 700% recommended daily intake of Vitamin C. 

Essentially this is a drink with 1/4 the calories of OJ, and more than 10x the nutritional punch, factoring in the antioxidants from the teas and the natural Vitamin C from acerola cherry

The best  use of the acai berry puree is to mix it with a banana, some organic cocoa powder, and raw milk… makes a delicious healthy smoothie (acai, cocoa, and banana is an incredible combo)!

Note that this is real acai berry puree, instead of all of the  acai berry pill scams that you see all over the internet these days… most of which are produced by unkown companies where you don’t even know

Do you know that soda  is  the most bad things you can drink … the harm chemicals,  high sugar syrup, and the  health problems caused by this carbonated sugary

Many people  believe that “diet” soda are health drinks.  And, I hear people all the time proudly state that they eat so healthy and only drink diet soda.

So let’s set the record straight…

There is NO even remotely healthy about drinking diet soda. In fact, I’ve even seen several studies that showed dedicated diet soda drinkers got even FATTER than their regular soda drinking counterparts.

Here’s some findings from an 8-year University of Texas study that I had read…

An excerpt from the study author:

“What didn’t surprise us was that total soft drink use was linked to overweight and obesity,” Fowler tells Web MD. “What was surprising was when we looked at people only drinking diet soft drinks, their risk of obesity was even higher.”

“There was a 41 percent increase in risk of being overweight for every can or bottle of diet soft drink a person consumes each day,” Fowler says.

Maybe we didn’t already know how bad regular soda was for us, But  now they’re showing us studies that diet soda makes us even fatter than the already bad stuff!