When I begin training new clients, the first thing I do is ask them about their diets. Because if you want to get major results, you have to cut out what I call "food porn"—food that's doing nothing to fuel your body, and in some cases is actually doing more harm than good. To keep things simple, I tell them there are 5 things that they absolutely, positively, MUST stop eating and drinking if they want to achieve their fitness goals:
2. Alcohol. Calories that are as empty as sugar, and at 7 calories a gram, booze can really pack it on. Alcohol also dehydrates your body, which compromises muscle growth. Plus it slows your metabolism, so you burn fewer calories. In short, drinking gives you less muscle and more fat—you're just undoing everything you're trying to achieve with your workout.
3. Caffeine. I know there are a lot of people out there who say caffeine can give your workout a little extra "oomph." Obviously, it can give you some extra energy to make you push harder, but the cost is that it increases cortisol levels in your body, which inhibits lean muscle growth. Plus, it can negatively affect your sleep patterns, and you're better off working out when you're rested than when you're juiced.
4. Anything with a face. It used to be that you could find some decent lean meat sources, but in the last few decades, the hormones, antibiotics, and chemicals that have been used to process meat and fish make them pretty worthless as a source of protein. There are plenty of excellent vegetarian protein sources, like beans, tofu, and nuts, so you can eat clean while you get lean.
5. Gluten. 
Gluten is a grain-derived protein found in lots of different foods, mostly wheat, rye, and barley products. The name comes from the Latin word for "glue." You don't need to eat glue. Even if you're not one of the millions who are sensitive or allergic to gluten, you'll be operating a much cleaner machine if you cut it out of your diet. There are plenty of other healthier gluten-free alternatives, like millet, amaranth, quinoa, and oats.By eliminating these empty or harmful "foods" from your diet, you can start turning your body into the well-oiled machine nature intended it to be. By eating a diet rich in fruits, vegetables, and whole grains, you can give yourself the premium fuel to get into the best shape of your life.
Peace,
Tony
Do crash diets actually work? According to Dr. Susan Roberts, a professor of nutrition and psychiatry at Tufts University, crash diets are (at least temporarily) effective for "disinhibited eaters," or those who are easily tempted by food. (That's all of us, isn't it?) According to her study, by dropping weight quickly, those who are easily discouraged by slow and steady weight loss get instant gratification, and therefore, results. The problem, of course, is that you can't maintain a crash diet forever. Donald Hensrud, chairman of preventive medicine at Mayo Clinic, said: "People could eat nothing but jelly beans and if they were eating just a small amount, they would lose weight. You might be able to get away with it for a period of time, but the more restrictive the diet is—and the longer you follow it—the greater the risks."
Your emotional state will usually alter with the lower number on the scale, which is not quite low enough to compensate for how yucky you feel. Irritability, depression, and lack of patience are very common with calorie restriction. Your sleep state will be affected, as severe caloric restriction often disrupts sleep patterns and can cause insomnia. Lack of sleep, in turn, will not assist in muscle recovery, your mood, or your energy. And eventually when you return to a rational eating plan, your body will be all the more likely to store everything you eat, as it thinks it has been starving for the last few weeks.
Dieting should never be done on a whim, because you could be doing yourself more harm than good without even knowing it. If you want to substitute rice, corn, or potato-based products in favor of wheat and oats, just be sure to compensate your vitamin intake in other ways, such as supplements. For those serious about making the commitment to this lifestyle change, a comprehensive list of safe, questionable, and forbidden foods can be found in the book Gluten-Free for a Healthy Life by noted celiac dietician Kimberly A. Tessmer, RD, LD.
To many weight loss enthusiasts, diet soda is the nutritional equivalent of getting away with murder, a naughty indulgence to be enjoyed without fear of repercussion or, more importantly, weight gain.
Diet soda bubbled into popular culture in 1952 when Kirsch Beverages of Brooklyn, New York came out with No-Cal Ginger Ale, a saccharine-sweetened drink aimed at diabetics. In 1962, Royal Crown came out with Diet Rite Cola, this time sweetened with saccharine and cyclamate. Coca-Cola rolled out Tab in 1963. Pepsi followed suit in 1965 with Diet Pepsi. And the race was on.
A far more obvious concern with diet drinks is that people think they've somehow cheated the system when this is most likely not the case. A study by the University of Alberta published in the August 2007 issue of the journal Obesity found that feeding a diet of low- and zero-calorie food to young lab rats tampered with the body's ability to recognize calories and regulate food intake, so that later in life, the rats tended to overeat, even highly caloric foods.
But these two concessions are small potatoes compared to the overwhelming, ever-increasing body of research suggesting that diet sodas are problematic. True, none of the evidence is entirely conclusive and even the researchers involved are quick to admit that their studies need to be taken with a grain of salt. But, at the same time, every time you open a can of Diet Coke, there's a giant question mark floating among those bubbles. You don't really know what you're drinking and you have no idea what it's doing to your body. It's up to you to decide, if it's really worth it when you could have brewed yourself an iced tea (without sugar, of course)?
Since the invention of the self-serve yogurt establishment, astounding things have been piled onto yogurt. Gummy bears, chocolate chips, Fruity Pebbles®, rainbow sprinkles, cookie dough, Oreos®, hot fudge, brownie bites, malt balls, and REESE'S PIECES—my friend once topped her yogurt with all of these! And yes, my friend was over the age of 14 and not pregnant. It is amazing what we will consume when given access to an unlimited supply that will only cost us forty cents an ounce. But for those of us who are a bit more reserved, even the fruit toppings, granola, nuts, and low-fat fudge can determine our waistlines. The reason, of course, is sugar. Here is a look at what some basic toppings can add up to calorically—each calorie count is for a 2-tablespoon serving.
Again, all of these toppings are 2-tablespoon servings. I have yet to see an establishment use that little of a topping at any point in my yogurt shopping frenzies. One would assume we should double that number in most cases. Even then, these numbers do not look particularly horrible, until you add in the 250-calorie yogurt, and then you are looking at a meal. Although tasty, that "meal" will probably not satisfy much of your hunger and lacks the major nutrients your body needs.
Nuts. 
Oh yeah. It's natural for us to be less than honest with ourselves about where we're cheating on our nutritional plans. We work out and have the best of intentions for our daily meals, but we end up falling short of our goals for having a balanced nutritional plan for various reasons. Some of the most common pitfalls can be avoided simply by being aware of them.
Hey, I readily admit that food is comforting—especially comfort food. You know, the mac and cheese; the meatloaf and buttery mashed potatoes; an entire pint of butter pecan ice cream . . . enough said. But there are so many better ways to beat stress than by eating yourself into a stupor.
Many people have a complete lack of structure to their daily meals—they actually never stop nibbling throughout the day—from bits of bagels and bites of donuts in the morning all the way through to chips in front of the TV for late-night channel surfing. Grazers have absolutely no set meal times, and end up shutting down their bodies' natural calorie-burning cycles through the constant onslaught of fat and calories.
Eating without paying attention to what you're doing, or without even realizing that you're consuming calories.
It's not just restaurants that are offering us bigger portions to show us the value of their meals; it's loved ones and friends and ourselves who proudly serve up much more than our bodies need for fuel at mealtime—on a regular basis. It's because we think we're showing love, or are being shown love, through food. We'd also feel stingy if we were to serve the plate with less on it. The sad fact is that "normal" portions in the U.S. aren't just a fraction more food than needed for having a balanced meal—they're like double, which is in excess of what your body requires, and WAY more than you can burn through your daily workout!
Mediterranean-style diet.
