Archive for the ‘Diet’ Category

The Project Shred Diet

Sunday, October 16th, 2022

Just in time for the new year! Lose fat quickly and safely on this 21-day fat-loss shred diet!

Disclaimer: the author is no longer a certified nutritionist and has not been a certified nutritionist since the mid-2000s. Use these diet guidelines and meal plans at your own risk.

Mermaid Abs from the Project Swole shred diet

To spare you from having to read this entire post to learn the premise, here is a quick summary of the Project Shred Diet:

  • A PDF that you can print out, containing meal plans that you can easily follow.
  • A strict diet is used to lose fat in 21 days.
  • A guideline for your post-diet lifestyle eating habits.
  • A detox diet is used to clean out your system of processed garbage.
  • A higher protein diet potentially allows muscle gains while losing fat.
  • Input from no less than 2 certified sports nutritionists.
  • I personally tried it, and it works!
  • Skip all the bunk and check out the meal plans.

Judging by a recent Swole Poll, most Project Swole readers want to build muscle – 53% to be exact. However, 33% of you are looking to lose fat and I’d wager a guess that at least 50% of the muscle-builders will, at some point, switch their goals to losing fat. Therefore I can say that if you are one of the 60+% of Project Swole readers that will eventually want to lose fat, then this article is for you.

The Project Shred Diet is, in fact, a diet plan that you can follow for the recommended 21 days or longer. There are 7 days of carefully planned out meals – 3 full meals and 2-3 optional snacks per day. Each of the 7 days can be switched and swapped around as you prefer. To get the most benefit try to hit all 7 days before repeating. Some food substitutions can be made within reason. I’ll tell you all about the rules in a moment.

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What is Fructose – Can it Make or Break Your Dream Body?

Thursday, September 29th, 2022
man eats apple, wonders what is fructose?

There’s lots of sugar out there. Some are just plain unhealthy to consume, others, like fructose, should have a place in your diet, even if sparingly. So what is fructose?

Fructose is one of the three foundation sugars that are found in our foods. Fructose combines with glucose and galactose to form the sugars that we see on the ingredient lists. When fructose is combined with glucose you get traditional sugar which means that sugar is 50% fructose.

Fructose, aka fruit sugar, is what makes fruit taste sweet and helps to intensify the flavor of the fruit. However, the fructose in fruit varies depending on the fruit. The fruit with the most fructose is the common apple, though some people mistakening believe it to be the banana.

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How Do I Start a Vegan Diet Plan?

Sunday, August 7th, 2022
start a vegan diet

There are several reasons to start a vegan diet, but each person’s motivation will be unique. Some people may choose to be vegan because they feel there is a connection between a vegan diet and chronic degenerative illnesses. Other people choose to be vegan because they care about animals. Other factors may include the environment, religion, weight reduction, and so on.

Whatever goals you have currently to motivate you, you will end up broadening the circle of compassion in this world and raising your mind and body to new heights! Being vegan, as they usually say, is like drinking a truth serum, because living an honest, healthy, clean life alters your mindset.

Let’s take a moment to think about the essential aspects you’ll need to start a vegan diet plan for weight loss and general good health.

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Green Tea with Acai for Weight Loss & Good Health

Friday, August 5th, 2022
a healthy fit couple uses green tea with acai

Green Tea and Acai Berries are products that have been growing in popularity for several years now. Typical of ancient herbs from the Chinese culture, Green Tea is loaded with healthy nutrients like antioxidants that will give you energy, assist with weight loss, and fight a number of diseases. Acai berries are also loaded with antioxidants and vitamins, and they taste great too! Why not take it to the next level and use a green tea with acai product? And what better way than to choose a green tea product infused with acai?!

Let’s examine just how supplementing using green tea with acai can help keep us healthy and trim.

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A Protein Powder That Tastes Great Mixed with Water

Friday, August 5th, 2022

Official Update for 2022

This original post was all about the Shakeology product. Let it be known I no longer use Shakeology and instead, I use Muscle Milk, which is a far better and less expensive product that also tastes better. Muscle Milk is a protein powder that tastes great mixed with water.

If you are looking for a pure protein powder, check out Muscle Milk. Muscle Milk protein powder comes in about 20 different flavors, and is available in 1 lb, 2 lb, 5 lb, and 10 lb containers. Learn more about Muscle Milk. Finally, a protein powder that tastes great mixed with water!

Maybe you prefer all-natural whole-food protein bars. Visit RX Bars for awesome tasting bars. My favorite is Maple Sea Salt.

“Like eating 3 egg whites, 2 dates, and 6 almonds. With no B.S.”

This guy is hungry for a protein powder that tastes great mixed with water

The Healthiest Meal of the Day

Please note: you’re about to read my original story from 2011.

So I was hungry the other day at work and didn’t have many meal choices. The cafeteria was closed, I didn’t have any money for the vending machine, no protein bars, and only a couple of packets of Sweet & Spicy Tuna in my desk drawer. I’d already eaten tuna earlier that day, so I wasn’t in the mood for more.

What to do? What to do?

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Follow These 10 Rules to Get Shredded

Friday, July 1st, 2022
male deadlifting wants to get shredded

When you need to drop fat quickly to get shredded, you might have to say, “screw healthy lifestyle eating habits”, and take a more aggressive approach. It’s great to eat healthily and maintain low body fat. But what if you only have 2 months to lose 20 lbs? What if you are trying to get from a decent 12% bodyfat to a ripped 6% bodyfat? Well, now it’s time to talk about jumping on a hardcore diet to melt off the fat and show those hard-earned abs.

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20 Unhealthy Foods You Mistakenly Think Are Healthy

Wednesday, June 15th, 2022

Updated: 6/15/2022

the rock eating unhealthy foods

Let me preface this post by saying: “I eat these foods.” Yes, it is true, I do eat about 50% of the foods listed. Especially peanuts, Smartfood, and some of the carbohydrate foods listed at the bottom. Despite calling them all out as unhealthy foods, they aren’t all technically that bad for you, it’s just good to examine the nutritional details and figure out where we can make the best decisions.

If you take this list literally, it will just aggravate you, so take it with a grain of salt… or maybe a grain of whole wheat.

There are many terms that are misleading in the food advertising industry today. Think of how many times you see healthy phrases plastered all over food containers. Don’t allow yourself to be swayed by these words of trickery, none of these catchphrases mean ‘healthy food’ inherently – you have to read the labels.

Let’s take a look at some of the most common attempts to convince consumers a food is healthy when perhaps it’s really not.

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How Can Students Diet Healthy on a Budget

Monday, June 13th, 2022
Students Diet Healthy on a Budget

There is still a big misconception that a healthy diet – and a healthy lifestyle – is expensive. For many, buying organic food, high-end supplements, and maintaining a gym membership is not always an option. Students in particular often struggle with maintaining a healthy lifestyle, despite the fact that students diet healthy on a budget all over the world.

Students tend to stay up late and engage in activities that are not necessarily good for the body and mind. The same problems are seen among online students, especially since they have more freedom with their time.

Whether you’re pursuing your bachelor’s degree or taking an online degree while working a full-time job, these healthy diet tips will help you maintain a healthy body on a budget.

Let’s get started, shall we?

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How Do I Start a Paleo Diet?

Thursday, April 28th, 2022
healthy foods to start a paleo diet

The Paleo diet is intended to be similar to what our ancestors and forefathers ate thousands of years in the past. When you start a paleo diet you can be assured you are eating like your ancestors, even if you don’t know exactly who they are. Although it is hard to know exactly what our predecessors ate in various regions of the world, scholars assume their diets were mostly up of complete foods.

The hunter-gatherers apparently had a considerably lower incidence of lifestyle illnesses such as obesity, and heart diseases because they followed a whole-food-based diet and lived physically active lifestyles. As a matter of fact, multiple studies demonstrate that this diet can result in considerable weight loss (without calorie tracking) and significant health advantages.

We provide you with a basic introduction to the paleo diet, including a meal plan and other important information.

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Body Builder Diet: 7 Secrets to a Successful Bodybuilding Diet

Monday, April 25th, 2022
Benefits of Bodybuilding

If you think that lighting heavy weights on its own is enough to build muscle and maintain progress, you couldn’t be more wrong! A successful body builder diet is crucial, some would say 75% responsible, for gaining/maintaining muscle while also losing fat.

Building muscle is hard, and maintaining your progress is even harder.

It’s not enough to just go to the gym a few times a week. You also need to make sure you have the right body builder diet if you want to see results.

But don’t worry. Keep reading because this article will teach you everything you need to know about bodybuilding nutrition so that you can finally achieve the physique you’ve always wanted.

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