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Rule of Thumb: Men - Muscle gain, Women - Weight Loss
By Ofc. L. Ruiz, Miami Dade Corrections & Rehabilitaiton Department
Published: 10/18/2010

Salad There is one pretty reliable rule of thumb; Men want muscle gain and Women want weight loss. With a few exceptions this is about normal, right?

Greens for Protein and Weight Loss

Most experts agree that Americans get far too much protein in their diets and that an average person needs about 47 grams a day. That's 2 ounces, 4 tablespoons, or 1/4 cup! Since green foods are so rich in protein, low in fat, nutritionally dense, high in fiber, and almost carbohydrate free they are the perfect addition to anyone's diet without adding processed or chemical laden foods. Consume as many green foods as you feel comfortable eating to feel sated; they are a wonderful way to improve nutrition and take up space in your stomach.

There are two simple ways to increase your leafy green consumption without additional fat and salt. Forget salads, no one really likes them anyway.

Green Smoothies: 60% fruit, 40% greens. If you maintain this ratio you won't get that green taste in your mouth. Your smoothie will be thick, full of fiber, and you will increase your green consumption of uncooked, green foods.

Blended salad: Take all those veggies that you hate, but know you should be eating. Chop them into smaller pieces. Pour in the wet ingredients first into your blender: Tomato, cucumber, and onion. Add your vinegar or lemon juice and then start adding the harder veggies and greens. Add a little garlic and salt. You will end up with a green goop that tastes nice and is easy to digest.

Why the REAL food?

You will find that most of the real food without added sugars, sugar substitutes, and various flavor enhancing poisons are located at the outskirts of the supermarket. Fruits contain simple sugars, and easily assimilated carbohydrates that provide the human body with all the energy it needs. Green foods contain vitamins, minerals, and phytonutrients. These simple foods have provided man with sustenance since the beginning. Using them as the basic building block of your diet is an important part to moving towards better health.

Coconut Oil

Coconut oil contains short and medium chain fatty acids that help take off excessive weight. This is useful for people looking to sculpt their body and for those looking to lose a few extra pounds.

COs will also find it useful as an immunity builder. Coconut oil contains antimicrobial lipids, lauric acid, capric acid, and caprylic acide witch have anti-fungal, antibacterial, and antiviral properties. It helps fight off a variety of infections inside your body and on the skin. Coconut oil is also very healing for the body.


Green Super foods like Chlorella, Spirulina, Wheat-grass and/or Barley Grass contain massive amount of protein per ounce of weight. These foods can be up to 80% pure protein. They are the ideal source for anyone who exercises vigorously or strength trains. While tofu and soy can contain high amounts of estrogen, these other green super foods are not.

A 1oz. shot of Wheat-grass has the nutritional value of 2lbs of vegetables!

Nutritional deficiencies can lead to overeating and becoming overweight. By supplying the body with the nutrients it needs many cravings can be dramatically reduced! These green super foods are particularly useful in overcoming cravings for sweets and carbohydrates.

Chia Seeds

These little magic seeds are one of the best ways to suppress appetite white helping with weight loss. Why? They level out blood sugar by helping to slow down the conversion of carbohydrates into sugar. Also, Chia seeds are hydrophilic, water loving. They absorb 12 times their weight in water so you fill up faster.

Chias are easily digestible, high in protein, vitamins, and fiber. 1-4 tablespoons a day is more than enough. They can be mixed with water, blended into smoothies, or used in baking or cooking.

Avoid Refined Sugar

Sugar is a legal and very dangerous drug; plain and simply. The more you have the more you want. Refined sugar suppresses the immune system, contributes to weight gain, and gives you nothing in terms of health. Avoid it at all costs.

Relying on sports drinks, energy bars, and other sources of simple sugars to for quick boosts before working out may sound like a good idea at first. Sugar spikes blood sugar and triglyceride production. At best, you'll simply get very hungry afterward; at worst, long-term abuse of refined sugar causes disease in the body.

For sweet cravings rely on stevia, fruit, and dates.

Never Starve!

The worst thing that a person could ever do to their body is starve it for weight loss. The body immediately begins to digest muscle, not fat. If you require larger amounts of food but can't afford the calories and fat, simply rely on greens and fruit to get that fullness you seek.


Most Americans walk around partially or chronically dehydrated. By the time you are thirsty you are already dehydrated. If you don't eat most, if not all of your food, raw then you need to drink additional water during your day. Cooked food dehydrates the body.

If you plan on losing any weight then you need to make sure that you are getting enough hydration so that your body can work as efficiently as possible. Water makes your metabolism work faster and your body more efficient. Also, most people have such weakened thirst mechanisms that they often mistake thirst for hunger. Before indulging in food, first try drinking a tall glass of cool water and waiting 15 minutes. You'll be very surprised.

After working out make sure that you either rehydrate with at least 1 quart of water. Coconut water and freshly pressed juices diluted with water are also good hydrating choices. If you don't like the taste of water then add something to it. Lemon, orange, ginger, a cinnamon stick, a star anise, or cloves are some suggestions. A drop of plain stevia, or flavored stevia can also be used.

Corrections.com author, Ofc. L. Ruiz is a Corrections Officer working at the Metro West Detention Center, Miami Dade Corrections & Rehabilitation Department in Miami, Florida. She had been heavy her entire life which was always normal for her... Until her weight went out of control. At 25 she was a size 28. Her health declined and she felt powerless. She started Weight Watcher’s at work; Then, her research rat instinct kicked off and she began a quest to learn. She learned about food, nutrition, and health related issues. In the course of research, she kept reading about the Raw Food Movement. It was interesting enough that she tried it out. The weight simply fell off and her health improved dramatically. When her weight was finally under control she found that she suddenly had options and became a Corrections Officer.

“If people let government decide what foods they eat and what medicines they take, their bodies will soon be in as sorry a state as are the souls of those who live under tyranny.” – Thomas Jefferson (U.S. President)

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    Thank you corrections site for this great post on the rule of thumb and also about the perfect keto review. Learning on Muscle gain, Women - Weight Loss have been really informative, hoping to read more on this.

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    A rule of thumb is definitely an easy-to-remember guideline this is simply not necessarily a hard-and-fast rule or scientific formula however it is more than just a dumb guess.

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