How to eat healthy for weight loss and lean muscle gain

How to eat healthy for weight loss and lean muscle gain
How to eat healthy for weight loss and lean muscle gain
How to eat healthy for weight loss and lean muscle gain
How to eat healthy for weight loss and lean muscle gain

First off, let me tell you the hardest part is deciding and committing to eating healthy, eating with a focus on nutrition first. Why? Because most of us eat for the wrong reasons. We eat for the pleasure of taste, for emotional reasons, cravings and to fill ourselves up quickly. So mostly we eat from a physiologically dis-advantaged point. We don’t think about the nutritional reasons of why we need to eat.

We eat to satisfy our minds, not our body. Eating well and simply does not mean eating with without taste or enjoyment. I will assume most of you want to shed body fat and gain lean muscle mass, If anyone has more questions that I don’t address, please send an email to This is a general outline for you to consider when you are at home or out eating. STAY AWAY FROM ANY PROCESSED CEREALS AND FOOD LIKE SUBSTANCES. NO PASTA’S, BREAD’S, WHITE RICE, CREAMERS, FAKE SUGARS, SODA’S including “DIET”, HIGH FRUCTOSE CORN SYUPS, and STOP OR MINIMIZE YOUR DRINKING ALCOHOL!

Instead of drinking beer daily, drink more water, fresh lemon or lime in it, and try to drink (beer) only on the weekends. Beer, is the worst as it spikes your insulin levels and increases your sugar intake….. sugar which your body has no use for… so it stores it as it just doesn’t know what to do with it, and keep your wine to a few glasses, not bottles…. Also you must chew your food to almost a liquified state. Digestion starts in the mouth, not the stomach, so try and chew your food at least 20 times each bite, I know it is a lot for us as we mostly chew 2-3 times and then swallow, the stomach is not designed to break down chunks of food, you will also eat less if you chew more, allowing your body to give off the ‘Full signal” earlier.

Basically for Breakfast you have two choices; 1. Eat Carbs such as Oatmeal, (porridge) with fruit, yogurt, etc., about a medium size bowl, with honey if you need a sweetener, with very little milk. Tea or coffee is fine with very little cream, try not to use any sugar if you can, if you need to use sugar, use honey or a pure brown cane sugar that has not been refined, no white sugar. You can also eat a bowl of Yogurt with fruit. Eat Yogurt that is sugar free and has good pro-biotics for digestion. Which will help in your weight loss. This will give you good energy in the morning and will last for a few hours. 2. Eating an all protein breakfast, such as 3-4 eggs, 2 strips of bacon, or meat…. no carbs,(toast)…. this has been proven to raise you IGF 1 levels for several hours, (HGH) which will aid your body in rejuvenating itself and increasing your energy levels as well. TRY NOT TO MIX YOUR PROTEIN AND COMPLEX CARBS TOGETHER IN ANY MEAL. So no meat and potatoes or pasta and meat sauces for dinner…. eat Vegetables and meat…. or Vegetables and Carbs…..

Eat more FRUIT!!! for mid-morning snack, and afternoon snack… simple sugars that are used more readily and won’t get stored. The will help in creating energy. LUNCH; Eat half as many carbs ( Brown rice, whole flour/ grain bread, spelt bread) as you had for breakfast with more protein…. Tuna salad with a tomato, meat, Chicken without skin, Vegetables, raw juices. Mid-day snack; Protein drink, fruit, salad, chicken, nuts and dried fruit mixes are great. Dinner: Don’t eat any carbs for dinner and don’t eat any complex carbs after 2-3 pm…..and eat dinner at least 3 hours before you go to bed.

If you absolutely cannot eat that early and need to eat later, give yourself at least 1.5 hours before you go to bed and eat lightly, a salad with a little chicken, or tuna, or salmon, or just have a protein drink with water and some fresh fruit Most people stay up late and eat late, the body is already gearing down and lowing it’s metabolism for sleep time. When you eat, your body is not in it’s energy mode of digestion so it just stores it for later. DRINK MORE WATER…. EAT MORE FRUIT AND VEGETABLES…. RAW OR JUICED IS BEST OR LIGHTLY COOKED, Steamed and EAT MORE PROTEIN!!!! Protein feeds the muscle and helps in producing energy…..if you The Alternative Medicine Department is located on the 2nd floor of Hua Hin Hospital. You can ask for help in the foreigner’s service department of the hospital located in the main lobby of the first floor.

They are very helpful. This Department was opened on 1st May 2013. It is open Monday to Friday from 8.30am to 3.30pm. The staff at the Department are two young ladies, Ms Sunantip (Dr. Noi) and Ms Tusanee (Dr. Nan). Ms. Sunantip Kentasil is a Traditional Chinese Medicine Doctor. She is 26 years old and a graduate of Hanchiew Chalermprakiet University. She previously worked at Biangplee Hospital and at Hua Hin Hospital. She also trains other staff. Traditional Chinese Medicine (TCM) originated in ancient China and has evolved over thousands of years.

TCM practitioners use herbal medicines and various mind and body practices, such as acupuncture, moxibustion (burning-herb above the skin to apply heat to acupuncture points), Chinese herbal medicine, tui na (Chinese therapeutic massage), dietary therapy, and tai chi and qi gong (practices that combine specific movements or postures, coordinated breathing, and mental focus). Chinese herbal medicine; the Chinese Materia Medica (a pharmacological reference book used by TCM practitioners) describes thousands of medicinal substances—primarily plants, but also some minerals and animal products. Different parts of plants, such as the leaves, roots, stems, flowers, and seeds, are used.

In TCM, herbs are often combined in formulas and given as teas, capsules, liquid extracts, granules, or powders. Acupuncture is a family of procedures involving the stimulation of specific points on the body using a variety of techniques. The acupuncture technique which has been most often studied scientifically, involves penetrating the skin with very thin, solid, metal needles that are sometimes manipulated by hands, or by electrical stimulation. Moxibustion is a traditional Chinese medicine technique that involves the burning of mugwort, a small, spongy herb, to facilitate healing. In traditional Chinese medicine, moxibustion is used on people who have a cold or a stagnant condition. The burning of moxa is believed to expel cold and warm the meridians, which leads to smoother flow of blood and qi. What conditions can Chinese Medicine treat? Acupuncture is effective for treating 28 conditions including tension headaches and migraines, office syndrome, neck- Shoulder-back pain, insomnia and stroke.

Cosmetic acupuncture can help reduce wrinkles, diminish fine lines, remove age spots, lift droopy eyelids, acne, face, lips and weight loss. How long is needed to complete a treatment? The treatment is for 20-25 minutes and if you want to combine 2 techniques then 10 minutes more. A popular combination is acupuncture and cupping to heal deep pain. Is Acupuncture painful? Acupuncture involves the insertion of very thin needles through the patient’s skin at specific points on the body. The needles are inserted to various depths. According to traditional Chinese medical theory, acupuncture points are located on meridians through which chi vital energy runs.

The needle which scares many people is very fine, like a hair. The pain if any, is not more than a mosquito bite. Ms. Tusanee Somboom (Nan) is a Thai Traditional Medicine Doctor. She is a 25 year old graduate from Rajamangala University Thanyaburi. Traditional Thai Medicine (TTM) is an officially recognised part of the healthcare system in Thailand. Every formally trained TTM practitioner is required by the government to study a standardised curriculum, which typically includes one year of classes to become a traditional pharmacist and another two years to become a full physician. The arts of therapeutic massage (nuat phaen boran) or traditional midwifery (pradung kahn) can be taken during a fourth optional, year. Students graduating from these programs are examined by the Ministry of Public Health, and are licensed and regulated by the national government through a process parallel to that which regulates medical doctors, nurses, and other practitioners of Western medicine.

Court-type Thai traditional massage has been passed down from practitioners who worked for royalty in the old days. It has the benefit of stimulating blood and lymphatic circulation as well as stimulating the nervous system. It also helps relax muscles. Other benefits include treating diseases and conditions from ailments such as stroke, paralysis, back pain, frozen shoulder, and stiff limb joints. Patients usually feel relaxed after the treatment.

This type of massage is also used as a proactive approach in health. Treatment with a hot herbal compress has the benefit of stimulating blood circulation, reducing swelling, relieving muscular inflammation and relieving aching pain. Postpartum care has the benefit of returning women to health after delivery. It may consist of court-type Thai traditional massage, treatment with a hot herbal compress, a hot salt-pot compress and a herbal steam bath. Thai Traditional Medicine includes history taking, physical examination, analysis for etiology, diagnosis, planning treatment and counseling, emphasis on common or non-complicated symptoms/problems or diseases, matching the symptoms/ problems and diagnosis with modern medicine.

Thai Traditional Therapeutic Massage includes history taking, physical examination, diagnosis, planning management, court type Thai traditional massage, counseling and techniques of management for common symptoms/problems or diseases. Thai Traditional Pharmacy involves the formulation of herbal medicinal recipes, dispensing herbal medicines according to symptoms/problems and giving pharmaceutical advice. Herbal compress balls are bags of herbs, especially those containing essential oils which, when exposed to heat, will give out aroma and oil at the same time.

These herbs are zingiber, curcuma longa, zedoary, lemongrass, kaffir lime and camphor. It is an old Thai tradition medicinal that can be used along with Thai massage when the massage is finished. Please Note: Hua Hin Hospital is very busy in the morning hours and the parking is almost always full. It is suggested that you park just before or just after on Phetkasem Road where there is always free parking. The effects of these modalities can be quantified by measuring before and after Biopulsar® analysis by Manida White (, who introduced me to the department. How to eat healthy for weight loss and lean muscle gain want to gain muscle, you have to increase your protein intake, a good rule is about 3/4’s to 1gram per pound of body weight….

Use good oil….. Rice bran oil is good to cook with as well as Coconut oil, DO NOT COOK WITH OLIVE OIL…. use it raw….. eat avocado’s, good veggie fat, and eat a little more meat fats…. such as 2 strips of bacon a day or every other day, this will help to convert your starches and sugars into energy…. do not think a “FAT-FREE” diet works, it doesn’t. Your body needs some fats to help it work properly, not a lot so don’t go crazy, but some. If you want to jump start the process of losing Body Fat and gaining some lean muscle tissue, you can do the following for 3 days; EAT ONLY; Protein and Vegetables…..for breakfast, eggs, boiled or steamed, and some veggies, steamed, raw or lightly cooked and/or fresh veggie juice with greens. Lunch and dinner, meat, fish, chicken, steamed grilled or lightly pan fried…using rich bran oil…..raw or juiced veggies is best….. juiced is higher in content and more concentrated in vitamin’s, you can get it pre-made for you at our juice bar, for the day.

Don’t eat any sugars, NONE…..maybe a piece of fruit now and then if you’re feeling tired or are craving something sweet, but keep it minimal. Take a PROTEIN drink at least 2 times a day….. 1-2 scoops per glass of water….. mid morning and after lunch or training….. 3 times if you want to take it as a breakfast replacement, you can mix yogurt and fruit, beet root, carrots, greens, celery, apples, etc. We can make it for you or you can blend it at home. Make it so you enjoy the taste, otherwise, you’ll drink it once and then stop. it is better than candy, cookies or cake if made properly so make it tasty. Take a good pro-biotic to aid in digestion, also a good multivitamin with minerals will help and drink more water!!! We as a society, don’t drink enough water….. water is the great cleanser…..

You must make the EFFORT to eat responsibly to gain the effects you desire. Training is the easy part, eating healthy, at first, is the difficult part. Only because we think it is…. and we give into our cravings and likes easily. It is not about being extreme in any way. It is about re-gaining control of our health and eating habits and feeling better and being more powerful in our lives. Being weak is easy. Being powerful takes EFFORT and determination. It takes a strong mind to undo years of mindless action. Now, being mindful and present to your needs, will make you healthier and more content in the long run. It might take a few weeks to overcome some of your issues with eating correctly. Do it now so you don’t have to suffer needlessly in the years to come.

In Health and Well Being, Dean, POWERFIT 102.
Soi 102 Hua Hin.,