Nutrition 101


Eat at least 1g of protein per pound of bodyweight, daily. If your protein intake is too low on a restricted-calorie diet, you’ll lose a lot of muscle in addition to any fat you’re lucky enough to shed. A high-protein intake will help you preserve lean mass during your dieting phase. Choose lean, high-quality proteins like egg whites, poultry, lean red meat, and protein supplements. The diet provided here contains about 220-250g of protein daily, fine for a male weighing 200-250lbs. Up your protein only if you’re heavier than 250lbs, or you’re very hungry and need to add food during the day. Juge suggests an additional protein shake for an easy quick fix. (If you’re under 180lbs, cut out 3oz of meat or chicken per day from the diet.)


Keep your carbohydrates low to moderate when trying to lose weight. “On a low day you’ll have closer to 100g of carbs,” he says. “A moderate day is about 150g of carbs.” Juge prefers to rotate low and moderate days to keep energy high and provide a change of pace. Good, clean, fiber-rich carbs include oats, potatoes, rice, and whole-grain bread.


Drink at least a gallon of water per day. It’ll keep you hydrated and healthy. Water should be your primary beverage during dieting. Though many rely on diet sodas, Crystal Light, and other low-calorie sweetened drinks, plain old water is really your best bet.


Not if you are eating the right kind of fats. Fat is an energy source, just as carbs and protein are. But fats also perform important functions in the body. They are used to make up cell membranes, such as those that encase muscle cells. The essential fats are the omega-3s and omega-6 which are used in the body to make critical chemical messengers known as prostaglandins. These are important for joint and muscle recovery, as well as numerous other important functions. Now we know that the omega-3 fats also activate genes that encourage fat burning and blunt fat storage. You need about 20-30 percent of your total daily calories to come from fat