Before jumping into a diet, you must determine your ideal weight. This will be your guide on your weight loss journey. “Fast” weight loss doesn’t imply that you drop 50 pounds overnight; a few pounds can take months to shed and for obese individuals, it can take years to lose the desired amount of weight. How fast you lose weight will depend on how focused you are on your diet.

Here are some simple steps to help you lose weight:

1.Before dieting, you must know how many calories you normally need in a day. If you are sedentary, multiply your weight (in pounds) by fifteen. If you are moderately active, multiply your weight by seventeen; if you are active, multiply your weight by twenty. This will give you the average calorie intake you need per day.

2.Remember to eat your fruits and veggies! You need at least five servings of them per day – doing this will put you on the right track to a healthy body, because fruits and vegetables have beneficial fibers, vitamins and antioxidants. They also fill up your stomach fast so that you don’t overeat and take into many calories.

3.Monitor the quantity of food you eat. Avoid high-calorie foods and eat in small portions. A helpful tip is to chew your food slowly because this makes digestion easy on your body and you will also be less likely to overeat.

4.Don’t skip meals. When you want to lose weight it may be tempting to starve yourself – but eating small amounts of food frequently can help you maintain a healthy, balanced calorie intake throughout the day. Also, your blood sugar level will be adversely affected if you don’t eat often. You can even divide the standard allotment of three meals into five or six smaller meals.

5.Fresh fruits and vegetables are ideal – packaged and processed foods have high sodium and fat content. You are more likely to lose weight if you eat naturally fresh foods.

6.Don’t limit your food intake too much. Go ahead and indulge yourself; eat your favorite treat. It’s okay to have that slice of birthday cake at the occasional party. Just make sure to eat in moderation and use those special desserts as rewards, instead of enemies, to your weight loss experience.

7.Don’t always believe everything you read on a food label. “Fat free” does not necessarily mean low calories. The same wisdom goes for foods that boast “low sugar” or “low carbs.” Glance over the nutrition label – there you’ll find the calorie count.

8.Try to limit the number of juices and sugary beverages you drink. Instead, drink eight glasses water a day – this flushes out your body’s toxins and waste.

9.If possible, keep a food journal. This will help you keep track of your calorie intake and will be a daily reminder of the types of foods you need.

10.Don’t forget to exercise! Thirty to sixty minutes of physical activity a day will ensure your health and help you lose weight (and not to mention, firm up those muscles). Weight-bearing exercises are especially great ways to burn those pesky calories.

Having trouble gaining muscle mass? You've probably tried all sorts of garbage hyped by bodybuilding magazines as "the latest breakthrough" for great muscle gains, but have you really sit down and structure a high protein diet plan in order to incite positive changes with your physique?

Before I cover my way of structuring the best diet for building muscle, it's essential that you sink in a couple of important points beforehand:

1. You're required to eat about 5 to 6 meals spaced out every 3 to 4 hours, day in day out, otherwise you can forget about having a strong and lean body.

2. Realize that the best diet for building muscle mass involves consuming the appropriate ratio of protein, carbohydrates, and essential fatty acids or generally known as the "good" fats.

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So to put on more muscle size, I'd recommend a daily caloric intake of 50% protein, 30% carbohydrates, and finally, 20% fat. Don't subscribe to the common belief that a high protein diet plan may interfere with the proper function of the kidneys.

Remember you're not planning to lounge on the couch, watching TV while nibbling on junk foods all day. You're goal is to put on weight by increasing muscle size and the only way to accomplish this is to go on a high protein diet plan.

Alright I'm going to stop jabbering now and let you in on how I plan the best diet for building muscle.

Meal Structure 1:

The most important meal of the day, breakfast - 1 scoop of whey protein, 2 whole eggs, 1 mug of low fat milk, a bowl of oats, and a capsule of high-potency multivitamin = 44 grams of protein.

Lunch time - A cup of brown rice, 3.5 oz grilled chicken with 2 egg whites plus mix veggies, and vitamin C = 36 grams of protein.

The third meal - 4 whole eggs, a scoop of whey protein, a cup of pasta and a tablespoon of flaxseed oil = 48 grams of protein.

Dinner - Tuna in water sandwich along with an apple or banana plus vitamin C = 30 grams of protein.

Pre-Bedtime meal - 1 scoop of whey mixed with a large glass of low fat milk, a small cup of yogurt and 1 tablespoon of flaxseed oil = 32 grams of protein.

Meal Structure 2 (workout day):

Breakfast - 1 scoop of whey protein, 1 lean burger patty with 2 whole grain bread, an apple, 1 multivitamin plus a tablespoon of flaxseed oil = 44 grams of protein.

Lunch - A cup of brown rice, 4 oz of stir fry beef with 2 whole eggs, mix veggies and a vitamin C = 40 grams of protein.

Pre-workout meal - A scoop of whey with milk, a bowl of oats and a banana = 32 grams of protein

Post-workout meal - 1 and a half scoop of whey along with a glass of lemonade for spiking insulin through the roof! = 36 grams of protein

Dinner - 3.5 oz chicken breast strips with 1 baked potato, mix veggies and vitamin C = 30 grams of protein.

Pre-Bedtime meal - Another scoop of whey protein mixed with milk, a quarter cup of cottage cheese, a piece of whole grain toast and of course, a tablespoon of flax seed oil = 39 grams of protein

I weigh approximately 175 pounds so I'd try to consume at least a gram of protein per pound of bodyweight on a daily basis.

The first meal and second meal nets a grand total of 190 grams and 221 grams of protein respectively. As far as I'm concerned this is the best diet for building muscle.

This kind high protein diet plan has served me well so far, and you may use it as a guideline for structuring your very own mass gaining diet.

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