Basically we are talking about reducing your levels of bodyfat. Whether you are losing a lot of excess weight to get trim for a holiday to a contest bodybuilder getting “ripped” for going on stage.

The bottom line is, that you have to burn more than you consume. Of course you can alter the percentages of protein carbs and fat, and those with inclination and time can manipulate these areas effectively to fine tune a diet

Rule 1
Take in less calories than you burn. If you eat 500 cals a day less than your maintenance level, you should lose about a lb a week

Rule 2
Eat lots of protein! You will keep hold of most of your muscle if you keep your protein levels high. Aim for 1g per lb of bodyweight at least

Rule 3
Don’t overdo the carbs, even the complex carbs. Your body can adapt to lower levels of carbs if you let it.

Rule 4
Fat is not the enemy. If you are on a low carb diet, you can have a moderate amount of fat in your diet.

Rule 4
Drink lots of liquid! especially water. Diet drinks are allowed as well. Sometime drinking a can of diet coke can help make you feel full and get rid of any hunger pangs. A dehydrated body is inefficient at burning body fat.

Rule 5
Be really strict with yourself. This means that you don’t sneak goodies when no-one is watching

Rule 6
This is a strange one. Once you have been dieting for over a month, add one day a week where you double your calories, but you will have to be very tight during the other six days of the week.

Example diet

Breakfast
3 scoops of protein powder with water
Bowl of cereal
Water/coffee/diet drink

Mid morning
Pint of skimmed milk

Lunch
Baked potato with chicken/tuna
Salad
Water/coffee/diet drink

Mid afternoon
Pint of skimmed milk

Dinner
Baked potato with chicken/tuna
Salad

Night
3 scoops of protein powder with water

Totals:
Calories = 2000
Protein = 180 g

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