Dr. John Berardi’s 27 tips to kick-start your diet on the right foot (part 3)
Tip #20 How Much Water?
by Dr. John Berardi
You always hear experts recommending that you drink more water but how many of you actually do it? And how much is enough? Well, check out this chart below for some interesting data on water loss.
Water Loss/ Normal Weather No exercise/ Warm Weather No exercise /Exercise in Warm Weather (85° F)
Skin 350 mL/ 350 mL/ 350 mL
Respiratory Tract 250 mL/ 350 mL/ 650 mL
Urine 1400 mL/ 1200 mL/ 500 mL
Feces 100 mL/ 100 mL/ 100 mL
Sweat 100 mL/ 1400 mL/ 5000 mL
Total 2,300 mL (2.3L)/ 3,300 mL (3.3L)/ 6,600 mL (6.6L)
It should be clear that quite a bit of water is lost per day, especially if you’re an athlete. Since most people can get about 1.5L of water from their food and from metabolic water production, for a margin of safety, I suggest:
Sedentary individuals drink at least 2L or about 8 cups of water per day
Athletes in normal climates drink at least 3L or about 12 cups of water per day.
Athletes in hot weather climates drink at least 4L or about 16 cups of water per day.
Tip #21 Increasing Water Intake
by Dr. John Berardi
Sedentary individuals should drink at least 2L or about 8 cups of water per day, athletes should drink at least 3L or about 12 cups of water per day, and athletes in hot weather climates drink at least 4L or about 16 cups of water per day.
Since following these recommendations can prevent dehydration and can actually assist with fat loss, you’d have to be a desiccated fool to ignore them. However, try as they might, some individuals find it difficult to ingest up to a gallon of water per day. So try out these three proven strategies for increasing water ingestion:
Drink cold water – cold water is more palatable, improving ‘mouth feel’ and ingestion
Add lemon – lemon increases urge to drink and also kills bacteria
Chuggables – always carry some sort of jug of water around to ensure you’re drinking. Rubbermaid makes a nice blue top container (Chuggables) that we recommend to our clients.
Tip #22 Fat Recommendations – How To Meet Them
by Dr. John Berardi
So how much fat do we need and what kinds? While there’s a lot of debate nowadays, most of the real fat experts agree that a good balance of the three is the way to go if you want to give the old ticker a fighting chance. In other words, your goal is to consume 1/3 of your fat from saturated fatty acids, 1/3 from monounsaturated fatty acids, and 1/3 from polyunsaturated fatty acids. But it’s important to learn what kinds of foods contain the different types of fatty acids. So use this handy chart below to learn which fatty acids are found in a number of common foods.
By learning which foods contain which fatty acids, a balanced fat approach should be a snap.
Food % Saturated Fat % Monounsaturated Fat % Polyunsaturated Fat
Almonds 10% 68% 22%
Beef 55% 40% 4%
Brazil Nuts 26% 36% 38%
Canola Oil 5% 57% 38%
Cashews 20% 62% 18%
Cheese 67% 26% 7%
Chicken 31% 49% 20%
Coconut Oil 86% 9% 5%
Duck 35% 52% 13%
Eggs 39% 43% 18%
Flax Seed Oil 8% 18% 74%
Hazelnuts 8% 82% 10%
Herring 22% 55% 18%
Macadamia Nuts 16% 82% 2%
Milk 67% 26% 7%
Olive Oil 13% 75% 12%
Palm Oil 50% 41% 9%
Peanuts 15% 51% 34%
Pecans 8% 66% 26%
Pine Nuts 15% 40% 45%
Pistachios 13% 72% 15%
Pork / Lard 40% 48% 12%
Salmon 20% 30% 40%
Sesame Oil 15% 42% 43%
Walnuts 10% 24% 66%
Tip #23 Omega 3 Snacks
by Dr. John Berardi
Once you’re splitting up your fats correctly (about 1/3 of your fat intake coming from each of the three types of fat), your next goal should be to balance out your omega 6: omega 3 ratio. Do this and you’re arteries will be jumping for joy and they’ll have less body fat around them to impede their jump height.
While most of you probably already know that the omega 6: omega 3 balance is critical, I’m sure many of you are wondering if you can balance out the 6:3 ratio without having to pour another tablespoon of flaxseed oil down the gullet?
How about trying some pumpkin seeds or flaxseeds? Pumpkin seeds provide a 2:1 ratio of omega 6 fatty acids to omega 3 fatty acids, increasing the EFA content of your diet while putting your fat intake back in balance. Also, adding flaxseeds to your diet is a good idea. Grind these seeds up in a coffee grinder and add to your meals. Flaxseeds provide fiber, protein, and a 3:1 ratio of omega 3: omega 6 fatty acids. Your arteries will thank you.
Tip #24 Cook Once, Eat Twice
by Dr. John Berardi
To insure that you eat a healthy lunch during your busy work or school day, double-cook dinner each night. Simply cook a double-portion of each dinner meal and eat the second half of dinner for lunch the next day. This is, of course, assuming your dinner meals are complete and contain a complement of protein, carbs, fats, and fruits and veggies.
Tip #25 The Critical Meal
by Dr. John Berardi
Breakfast is a critical meal. After a catabolic overnight fast, a balanced breakfast helps to regulate blood sugar, helps to regulate energy balance, and helps to control late-day cravings that lead to overfeeding. Be sure to include a serving or two of lean protein like an egg white omelet (throw in a yolk or two), some cheese, some dairy like plain yogurt or cottage cheese, some lean turkey bacon or sausage, or even a protein shake on the side. Men should be shooting for 30-50 grams of protein and women should be shooting for 20-40 grams of protein in this meal.
Tip #26 Berardi’s Law
by Dr. John Berardi
If a food is in your possession or located in your residence, you’ll eventually eat it. If you wish to be healthy and lean, you must remove all foods not conducive to those goals from said residence and replace them with a variety of better, healthier choices. If you know someone whose house is stocked only with optimal food choices and yet who is not healthy and lean, look under his bed.
Tip #27 Eat Fat, Lose Fat
by Dr. John Berardi
To lose fat, sometimes you have to eat fat. Monounsaturated fats and certain polyunsaturates actually speed up the metabolic rate. The best of the fat burning bunch are the highly unsaturated omega 3s called EPA and DHA. These omega 3 fatty acids can potentially help burn blubber through a variety of different mechanisms. A diet supplemented with omega 3-rich fish oil promotes losses of body fat with simultaneous gains in lean mass. That’s right, more muscle and less fat, baby!
If you’re looking for more great recipes that are yummy and healthy, you might want to take a look at these two great resources from Dr. Berardi:
The Precision Nutrition System: A complete nutrition program containing seven guidebooks, a gourmet cookbook, and access to member’s only resources. It’s everything you need to get into the shape of your life. From the strategies to the food!
You’ll get more information here on: The Precision Nutrition System
Gourmet Nutrition: Dr. Berardi’s new cookbook for the fit food lover (I love this cookbook and I love the healthy recipes). You’ll find over 120 recipes! This beautifully photographed book is a MUST-HAVE (in my humble opinion) for anyone interested in eating body-friendly food. You’ll love the taste and you’ll love what it does for your body.
You’ll get more information here on: Gourmet Nutrition
Photo by slushpup
Tags: Diet Tips over 35, Fit over 35
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