Royale Decree™ #8

Protein Pro-Farts?

So you're drinking 8 oz. of water with every 3 grams of fiber you intake … but you're still farting. Where's the gas coming from? Protein.

If you use protein shakes to increase your protein, the protein in that shake has been broken down to it's lowest level for faster processing by your body so it can use it fast! Which is why protein shakes are excellent post workout meals because your body doesn't have to waste energy digesting it and can put it to use quickly! Sadly, the side effect is gas. But what can do about that and still maintain a high protein diet?

It could be your protein shakes have lactose in them and you are intolerant. According to the Whey Protein Institute: "Individuals with lactose intolerance should select a pure whey protein isolate, which has less than 0.1 gram of lactose per tablespoon (20 grams). Research has shown that most people with lactose intolerance have no trouble taking this very small amount of lactose. Individuals with lactose intolerance should avoid whey protein concentrates as they usually contain lactose and the amount can vary greatly from product to product."

Believe it or not Mayo clinic recommends you get 175 grams of protein a day! Most diets will tell you to follow the protein math formula based on your body weight: weight in pounds x 0.37 =  Minimum grams of protein you need daily as found in Chapter 3: The Full House and the Royale Flush™.

Remember to take it easy on the protein, I don't recommend drastically increasing your intake overnight. I suggest gradual increases. Keep in mind that too much protein can harm your body, making your kidneys work overtime, loss of calcium and even agitate allergies.

So please take baby steps when increasing your protein intake and watch the lactose. It's not a cure, but it might help.

Royale Decree™ #4

Apples help you to burn calories.
An apple a day keeps the doctor away ... wow, they weren't kidding. You don't have to be a nutritional guru to know that apples are good for you. It's one of 15 foods known to burn calories. Take a look at this snazzy list: http://lifehacker.com/331319/fifteen-foods-that-burn-more-calories-than-they-contain

Chapter 10: Royale Meal Planner

The task of writing down everything you eat and drink can be daunting. In addition to logging your foods it becomes even more daunting to have to list all the Nutrition Facts about your food -- well sort of. What you list and what you don't list is COMPLETELY UP TO YOU. There is an easy online source for you to do it at http://www.fatsecret.com, which I found INCREDIBLY useful and easy to do. Plus it can go with you and your mobile devices.

However, if you want to do it the Diet Royale™ way (or as I like to say "The Queen's Way"), I've made you a planner you can easily fill out, save and print out to your heart's content. No membership required. No fees. It's completely free. All you need is a recent version of Acrobat (I think it is compatible with 7 and up), and time to think about what you are going to eat.

Download The Royale Meal Planner PDF here.

It looks something like this.

This is a sample of the planner. This is Day 03. This is not a perfect menu,
but it gives you an idea of how the tables work.

It Doesn't Have To Be Perfect
The sample menu is merely a sample of my Day 03. Word of caution, it doesn't have to be perfect. I found it was virtually impossible to have a perfect day. I tried many different ways to get a perfect day and I think I struck gold once meeting all my Magic Numbers. That was almost 2 years ago, and I don't know if I kept the formula. Plus, I recall it wasn't very satisfying.

You don't want to starve yourself. You don't want to punish yourself because Dinner may be a little bigger than Lunch. Simply do your best. The point is behind the planner is to get you to pay attention to the foods you eat and know how much of each nutritional value you are getting.

You will find it very hard to keep your Carbohydrates (Carbs) levels low, while keeping you Sodium level low too. I found the fewer the Carbs, the higher the Sodium is in some foods. Don't worry about it. Don't fuss over it. Just know it is going to happen. If I had to pick, I would choose lower Sodium.

Do I Have To Plan Every Day?
You can, but you don't have too. I would recommend doing this for a few months, until you have an idea of what to eat and not eat on your own. In 2010, I pretty much kept a daily log. There were days I forgot or days I didn't want to. There were days I was sometimes too busy. However, I found I was more successful about keeping on track if I made a daily meal plan.

A Word About Potassium
Like I mentioned in Chapter 3: The Full House and the Royale Flush™, potassium is often not listed on Nutrition Facts, because it is not required by the FDA for food companies to list it. You are often times going to have to leave this field blank, do some research, or make an educated guess. That is all I can tell you. When I can't find potassium on a food, I sometimes put a standard 50 mgs for most foods that are healthy and organic. Junk food I just leave blank. These are places you can look online to find out how much potassium might be in your food:
http://www.vaughns-1-pagers.com/food/potassium-foods.htm
http://www.healthaliciousness.com/articles/food-sources-of-potassium.php
http://www.drugs.com/cg/potassium-content-of-foods-list.html
http://www.dietandfitnesstoday.com/potassium.php

So take it easy. The Royale Meal Planner is not the end-all-be-all of planners. It is simply a tool you can use to help you on your way. Good luck

Royale Decree™ #3

Go Green to Burn Fat

Drinking green tea with three of your meals will help you to burn fat. Try not to load it up with sugar, but you can add lemon for flavor, which is also good for you and has a low caloric intake.

"In the Dutch study, participants who drank caffeinated green tea lost more weight, but even those who typically drank the decaf variety saw a decrease in their waistlines and body weight. Researchers speculated that the caffeine helps with fat oxidation." WebMD, Health Benefits of Green Tea
By Julie Edgar

http://www.webmd.com/food-recipes/features/health-benefits-of-green-tea

Royale Decree™ #2:

Resources

Please note that links may change over time, if these links don’t work, tell me and I’ll fix them. I will add to this list as time goes on, so check back:

• Keep track of your progress with many of the online resources like http://www.fatsecret.com
• Learn what your BMI is http://www.nhlbisupport.com/bmi/
• Low sodium diets http://www.hfsa.org/
• Calories you need a day to maintain current weight: http://www.shapefit.com/dailycalorie-calc.html
• How much sugar do I need per day: http://health.yahoo.com/experts/joybauernutrition/40/sugar-how-much-should-we-eat/
• Potassium food breakdown: http://www.healthaliciousness.com/articles/food-sources-of-potassium.php

Royale Decree™ #1

Introducing the Royale Decree™!

Royale Decrees will be quick tips to help you along the way in the Diet Royale™. They will be numbered to help you find them and be designated permalinks, which will be formatted like this "RD-001.html" and so forth.