Saratoga Peak Performance
40 Plaza Road, Building B
Saratoga Springs, NY 12886
Phone: 518-505-9542
Email Us

Bryan Briddell, Ph.D.

  1. Meal Frequency – Eat 5-6 times approximately 3 hours apart. This helps control insulin production and will provide you with more consistent energy.
  2. Portion Control – Perhaps the most difficult challenge. Even if you’re eating healthy foods, fat loss won’t happen unless you eat smaller portions.
  3. Protein-Rich Breakfast – Controls Appetite Better. You MUST eat breakfast and it must include a low-fat protein such as egg whites, lean Canadian bacon, cottage cheese, etc.
  4. Nutrient-Dense Foods – Foods that give you lots of nutrients without a lot of calories (egg whites = 30 calories/4 grams of protein).
  5. Eat your Veggies!!! – Broccoli, Asparagus, spinach, cauliflower, string beans, kale, etc. Veggies are a great nutrient-dense food group.       Vegetables are termed “fibrous carbs” because they provide a lot of fiber. An added bonus – they’re extremely low in calories!
  6. Consume 20-35 grams of fiber daily.
  7. Drink water. You should strive to drink half your body weight in ounces of water. Ex: Man weighing 200 pounds needs 100 ounces of water daily.
  8. Complex Carbohydrates – Diets that restrict carbohydrates do not work long-term. It’s not “no-carb” or “low-carb”; it’s “right carb”! You can’t build muscle without carbohydrate and you don’t want to feel tired and sluggish as you take off those unwanted pounds.
  9. Increase your calories – This might surprise you! A large majority of clients actually need to increase – not decrease calories – in order to boost metabolism. When you severely restrict calories, the body begins to feed on the protein in the muscles. This will slow calorie burning by lowering your metabolic rate.
  10. Eat more lean protein – High-quality, low-fat protein choices actually help boost fat-burning and muscle-building. Protein consumption raises your metabolic rate substantially more than carbs or fat. Load up on white-meat chicken or turkey (skinless), fish and egg whites.
  11. Consume “good fat” – Although you want to think “low-fat” in order to alter your body composition, some dietary fat is imperative for normal growth. “Essential Fatty Acids” or “EFA’s” are the “good fats” – flaxseed oil or supplement, omega 3 supplement, olive oil – and should be included in your nutrition program.
  12. Eliminate processed foods – You won’t lose unwanted pounds eating man-made foods. There are plenty of recipes for healthy snack substitutes and meal choices.
  13. Reduce sodium – Canned vegetables and pre-packaged meats are loaded with salt, which will cause you to retain water. Switch to fresh veggies and fresh cuts of meat (beware of most deli meats)
  14. Eliminate fried foods – Baking, broiling or grilling your food will eliminate unwanted fat. Products such as the “George Foreman Grill” are excellent at lowering fat content during the cooking process.
  15. Eliminate evening snacking – Clients tell me this is one of the most difficult habits to break! If you have a “sweet tooth” – try blending a high-quality protein (only 1-2 grams of carbs) powder with water/ice and then freezing in popsicle molds. You now have a delicious snack that won’t sabotage your weight loss.