I have never been an advocate of high protein diets because of my experience as a trainer at 24 Hour Fitness but have recently had extremly good results following differnent higher protein/ more vegetables and fruit nutrition plans.

Back in the dark ages at 24 Hour Fatness, we used the Apex program which was a high carb, low fat, low calorie diet based off of weighing, measuring, and counting calories. We were all educated by the company on the evils of low carb diets. We were also supposed to sell our clients on supplements of which I had mixed feelings. I weighed and measured my food one time and it was so tedious that I never did it again but I did follow the basic principles. I ate 3 to 6 meals a day, took multi-vitamins, amino acids, meal replacement drinks and bars, creatine, lots of water, 60% carbs, 20-30% protein and 10-20% fat. My results, I weighed 187-189 lbs with a body fat percentage of 12-13%. My goal was to look big and strong in order to set an example as a trainer. I had some good results and some not so good. I think that the clients really had a hard time with the inconvenience of the calorie counting. I could say from my perception, most people failed miserably on that plan. Too be fair about the supplements, the idea was that most people will cheat and fail so at least help them by getting them on a multi-vitamin and have a nutrition bar handy so they could grab that instead of a snickers bar.

Back in Jan 2008, I tried eating more protein shifting to a more higher protein diet with lots of organic vegetables, fruit and no supplements except for fish oil. I based this off of Paul Chek’s book and lectures. I dropped 8 lbs and felt more energetic. My body fat was 11-12%.

Here is my current ideas for weight loss based on a lot of books, research, client success and listening to fitness professionals who are smarter than me.
1.Nutrition like exercise is personal, so I can’t nor am I qualified to prescribe a personalized meal plan.
2. I can share basic principles to help people develop their own ideal meal plan.
3. If you want to loose weight the fastest, safest way, cut out sugar (fresh fruit is OK), starchy carbs (all wheat products, rice, pasta, potatoes, and corn products), and lastly no milk (cheese, yogurt, and cottage cheese is ok).
4. You must eat protein at each meal. At least 3 meals and your carbs will come from lots of fruit and vegetables.
5. You must learn about sources of healthy fats to have in your diet to help you feel full or you will loose your mind, get too hungry and grab cookies, ice cream, In and Out Burger, Taco Hell, McDonalds and Dominos Pizza. You get the idea. I know from personal experience.
6. No soda or fruit drinks. Water, tea (green tea is great), coffee but no sugar or cream.
7. Try for 2 weeks but no cheating. If you fail get back up and start another 2 weeks.
This is for weight loss not the rest of your life.

I am only suggesting this because I have done this twice. One time before a Jiu-Jitsu tournament when I lost 6 pounds in less than a week. I am also suggesting it because when people see results faster they really begin to believe in exercise and nutrition. Is it right who knows but I know it is better than eating fast food or munching out of boxes and bags of high calorie low nutrient goodies.