Whether you're looking to slim down, bulk up, or just have a healthier lifestyle, Dr. Philip Goglia is the man to help you get it done. While he's most famously helped Khloé and Kim Kardashian achieve slimmer figures and increased energy, he was also contracted by Marvel Comics to train the actors in movies such as Ironman, Captain America, and Thor. Suffice to say, if he's good enough for Hollywood's most famous family and casts of superheroes, then we should take his nutritional advice as gospel.
But if you don't have the funds to heed the advice of such an accomplished dietitian, fear not. Dr. Goglia was generous enough to offer up his top 10 best secrets for losing weight while staying healthy, free of charge.
Keep scrolling to find out what they are!
"The biggest protein meal you eat should be at night. This is when your body has time to rest and repair your muscle tissue."
"Looking for a great pre-workout snack? Eat raw nuts—about 12 almonds—coupled with a piece of fruit. It's a great source of fat as an energy source. The sugar and fat combination will be extremely energizing and sustainable for a workout of 90 minutes or less."
"Avoid foods that have multiple ingredients, such as breads, muffins, bagels, pastries, cereal, etc. Basically, any baked goods that include yeast, sugar, mold, and gluten.
"Never rely on supplementation over food and exercise. Supplements, no matter what type, won't fix a pizza or a skipped meal."
"Avoid diet foods that suggest low or no fat and/or low or no sugar."
"Try to eliminate as much dairy from your diet as possible. A splash of milk in your coffee is okay, though! You can have one cappuccino daily."
"While each person's metabolic body type is different across the board, for a healthy diet, you should eat high-fat fish; one-ingredient starchy carbohydrates like potatoes, rice, yams, and sweet potatoes; plus organic poultry, fresh fruits, and fresh vegetables."
"Always try to properly hydrate your body. You should be drinking half an ounce to one ounce of water per each pound you weigh daily."
"Avoid sports drinks. Many of them are high in sodium and sugar—even some containing caffeine, which will cause digestive discomfort. The type of energy you get from sports drinks will be 'spikey' at best and not sustainable."
"Often I'm asked what type of protein bars are best to eat. There is no such thing as a protein bar! Does your protein bar taste like salmon, chicken, or steak? Doubtful. It probably tastes like chocolate or cookies. Chances are, it's a sugar with a fairy dusting of some kind of low-grade protein in it. Don’t be fooled by crafty marketing. If it's not fish, poultry, steak, eggs, or nuts, it's not a protein. If you choose to use a pre-workout bar, make sure it is one that offers up honest marketing that is a 50/50 split of sugar and fat to be used for sustainable workout energy.
Examples are Bonk Breaker bars, my favorite choice and the choice of cyclists and multi-sport athletes."