8 Nutrition Rules
Nutrition 101: 8 Simple Nutrition Rules to Build Muscle, Lose Fat & Get Stronger
How do you see, mainly due to what you eat. Lack of muscle, fat, high, lack of energy at work or at the gym, bad skin, digestive problems, … and can be caused by the unhealthy nutrition all.
Since about what to eat, why a lot of confusion, here are eight simple rules of nutrition that will help you build muscle, lose weight and get stronger.
1. Breakfast. You can from the first hours of energy, less hungry, you will one day rest. It also provides trend: you tend to eat a healthy, if you one day, a strong and healthy breakfast.
Your best choice: omelets, smoothies, and cheese. Learn how to create the habit of eating breakfast, 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:
- Less Hunger. Eating more smaller meals vs. few big meals will decrease your stomach size. You’ll feel full faster and your waist will trim.
- Less Cravings. Not eating for long periods usually causes overeating at the next meal or ending at the candy machine.
Eat at a fixed time, one day, your body will hunger in these fixed time. For example: 7:00, 10:00, 13:00, 16:00, 18:00, 19:00 and 22:00.
3. Eat protein every meal. You need to build and maintain muscle protein. Protein also helps fat loss, because they have the highest thermal effect. They satiety: protein ratio of carbohydrates will make you full longer.
How much protein you should eat each day? At least 1 gram per pound of body weight. This is 200g/day If you weigh 200 pounds. The easiest way to get money is to eat a whole meal protein source. Include:
- Red meat. Beef, pork, lamb, deer, buffalo, etc.
- Poultry. Chicken, turkey, duck, etc.
- Fish. Tuna, salmon, sardines, mackerel, etc.
- Eggs. Do not believe the myth of cholesterol. Eat egg yolk.
- Cows. Milk, cheese, cheese, quark, yogurt, etc.
- Whey. Not necessary, but easy after a great workout.
Check also for vegetarians and vegetarian source of these proteins.
4. Eat more fruits and vegetables each meal. Most of them are low-calorie: You can eat your stomach does not get full-fat or weight. Fruits and vegetables is sufficient vitamins, minerals, antioxidants and fiber to help digestion.
My favorite fruits and vegetables: apples, strawberries, pineapple, oranges, bananas, spinach, broccoli, tomatoes, squash, beans, cauliflower, Brussels sprouts, cabbage, romaine lettuce, chicory, peas, etc.
5. Eat more carbohydrates after exercise only. 70% of the population is carbohydrate intolerance: they get fat eating too many carbohydrates. When you need energy, carbohydrates, most people eat more than they need. Limit your intake of carbohydrates to exercise, only to.
- Eat fruits and vegetables all meals. Compared to those containing carbohydrates, small whole grains. Exception: corn, carrots, raisins.
- Other carbohydrates after exercise only. This is the rice, pasta, bread, potatoes, quinoa, oats, etc., avoid white carbohydrate eating whole grains.
- Exception. If you are a skinny guy who wants to gain weight: eat carbohydrates after exercise training and job level. If you need more information.
6. Eating healthy fats. To improve the health of fat loss and healthy fats. They also fed, and slow digestion, cheap. Eating healthy fat with each meal, to avoid artificial trans fats and margarine. Balance your fat intake.
- Saturated Fats. Increase testosterone levels. Dietary cholesterol is not bound to blood cholesterol. Real butter, whole eggs, red meat.
- Monounsaturated Fats. Protect against heart diseases and cancers. Extra virgin olive oil, olives, mixed nuts.
- Polyunsaturated Fats. Increase testosterone levels, promote fat loss, decrease inflammation, … Fish oil, ground flax seeds, mixed nuts.
7. Drink plenty of water. The reasons for strength training, water loss through sweating, muscle damage recovery. Drinking water to prevent dehydration, and since an empty stomach can make you feel hungry you hungry.
- 1 U.S. gallons of water / day. Drink a glass of water first thing on getting up, meal 2, and SIP cup of water in your workout.
- Get a Brita Filter. Price is lower than the taste of bottled water and tap water better than straight. Also try and squeeze lemon green tea and water.
- Ignore water intoxication. Healthy eating in the interpretation of this position will ensure that you add electrolytes. Unless you do not like to drink 2 gallons of water in 10 minutes crazy things, you will safe.
8. 90% of the time eating the whole food. Read the 10 do you think is healthy food, but not super foods and 20. To really get the results you want, your food intake should include 90% of the whole food.
- Whole Foods. Raw and rough (or a small fine) food, to as close to their natural state. Examples: fresh meat, fish, poultry, eggs, vegetables, legumes, fruits, rice, oats, quinoa, …
- Processed foods. Usually contain sugar, trans fats, nitrates, corn syrup, sodium and more chemicals. Examples: bread, fruit bar, cereal, pizza, biscuits, sausage, frozen foods, supplements, …
90% of the time eating the food. Differences in the results is negligible compared to 100%, to eat healthy. So, if you eat 6x/day, you can eat four meals a week garbage guilt free. Similarly, alcohol and sweet drinks: 10% of the time is OK.
Such as food. Forget the weight and heat. Just eat your stomach full. You will not gain weight eating healthy food. Especially if you do not exercise, and with all the vegetables. Rules such as diet, use more than 8:
- Breakfast: vegetable, citrus, green tea eggs
- Snack: mixed nuts, pears
- Lunch: tuna, romaine lettuce, olives, olive oil
- Snacks: Cheese and Apple
- Post workout: ground round, quinoa, spinach, bananas
- Dinner: Chicken, spinach, baby carrots, and peer
Pre-bed snack *: cheese, berries, ground flax seed, fish oil
No one has time to cook 6x/day. You today to prepare food, and making breakfast or dinner. It will take about 1 hour, the key is to make this work.
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