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im 200lbs and 6.2" tall ..i go to gym like everyday and joggs too but still have some fats over my muscles i need a good diet to remove those annoying fats (on the lover chest,lower abdomen and sides) and also i dont wanna take a ny medications or chimicals i want it all natural so plz help me with a good diet to remove those fats and still have power to go gym PS:cannot calorie thing just gimmi examples on types of food to eat in the three meals a day ...help plz
A healthy diet is basically a healthy diet. Other than amounts the same diet that is healthiest for couch potatoes is also healthiest for athletes. Competitive athletes looking for any edge they can find often jump on various nutritional and supplement bandwagons but this only benefits the book publishers and supplement companies. At a certain level of competition nutrition becomes a science. While training for the Tour de France Lance Armstrong weighed all of his food carefully adjusting his calorie intake to match his training to avoid gaining weight or running out of energy. He was maintaining a level of condition 99% of humanity could never reach. You don't need to do anything that precise just to loose a few pounds. You shouldn't think of a diet as something you temporarily go on to fix a problem; you should make permanent lifestyle changes that will lead to your being healthier. Most people eat too much fat and sugar and not enough whole grains, vegetables, and fruit. Avoiding fast food and junk food and eating more whole grains, vegetables, and fruit you are probably going in the right direction.
A lot of chicken breast meat, fish and milk products (yogurts and the like) for your proteins. a lot of veggies, also raw veggies for your vitamins. some fruit, low carb, low sugar.
As for carbs... try to get whole grain products when buying bread and cereals. If you want to eat potatoes, eat them boiled and salted, not fried in fat. A lot of rice is good for you. Try to not eat that much pasta.
As for yogurts and the like, try to buy not fruit yogurts but white, non-sweeted and add your fruits yourself. The factory yogurts are mostly sugar and artificial aroma, no real fruits.
As for drinks, go with water. tea. coffe and thinned fruit juices (half water, half juice). Ban all sugar drinks, also the diet versions as the sweeteners in products like diet coke may rise your appetites for sugars.
Keep it well balanced. Do not ban anything that you like completely. If you like fries and greasy hamburger, one or two big mac menus in a month will not harm you.
You had better consult a qualified dietitian who could suggest you something on the basis of your daily routines and type of exercises.
thx alot
