Here are 8 simple nutrition rules that will help you build muscle, lose fat & get stronger.
1. Eat Breakfast. You get energy from the first hour and you’ll be less hungry the rest of the day. It also sets the trend: you’ll tend to eat healthier if your day starts with a strong & healthy breakfast.
Your best bet: omelets, smoothies & cottage cheese. Read how to build the habit of eating breakfast and try these breakfast recipes.
2. Eat Every 3 Hours. The easiest way: breakfast, lunch, dinner, post workout, pre bed and 2 snacks in between. Benefits:
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Less Hunger.
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Less Cravings.
3. Eat Protein with Each Meal. You need protein to build and maintain muscle. Proteins also help fat loss since they have the highest thermic effect. And they satiate: proteins make you full longer than carbs.
4. Eat Fruits & Veggies with Each Meal. Most of them are low calorie: you can eat your stomach full without gaining fat or weight. Fruits & veggies are also full of vitamins, minerals, antioxidants and fiber which helps digestion.
5. Eat Carbs Post Workout Only. While you need carbs for energy, most people eat more than they need. Limit your carb intake to post workout only.
6. Eat Healthy Fats. Healthy fats improve fat loss and health. They also satiate, digest slowly and are cheap. Eat healthy fats with every meal and avoid artificial trans -fats & margarine. Balance your fat intake.
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Saturated Fats. Increase testosterone levels. Dietary cholesterol is not bound to blood cholesterol. Real butter, whole eggs, red meat.
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Monounsaturated Fats. Protect against heart diseases and cancers. Extra virgin olive oil, olives, mixed nuts.
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Polyunsaturated Fats. Increase testosterone levels, promote fat loss, decrease inflammation, … Fish oil, ground flax seeds, mixed nuts.
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7. Drink Water. Strength training causes water loss through sweating which can impair muscle recovery. Drinking water prevents dehydration but also hunger since an empty stomach can make you think you’re hungry.
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1 US Gallon Water/Day. Drink 1 cup of water first thing on waking up, 2 cups with each meal and sip water during your workout.
8. Eat Whole Foods 90% of The Time. Read 10 foods you think are healthy but aren’t and 20 super foods. To really get the results you want, 90% of your food intake should consist of whole foods.
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Whole Foods. Unprocessed and unrefined (or little refined) foods that come as close as possible to their natural state. Examples: fresh meat, fish, poultry, eggs, veggies, legumes, fruits, rice, oats, quinoa, …
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Processed Foods. Usually contain added sugars, trans-fats, nitrates, corn syrup, sodium and more chemicals. Examples: bagels, fruit bars, cereals, pizza, cookies, sausages, frozen meals, supplements, …
Example Diet.
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Breakfast: eggs with veggies, orange, green tea
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Snack: mixed nuts, pear
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Lunch: tuna, roman lettuce, olives, olive oil
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Snack: cottage cheese with apple
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Post workout: ground round, quinoa, spinach, banana
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Dinner: chicken, spinach, baby carrots, pear
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Pre-bed snack: cottage cheese, berries, ground flax seeds, fish oil
