Eating and being healthy does not have to be rocket science. You hear and see a lot different diets out there nowadays and I get questions about dieting all the time. While there are specific diets that are created to accomplish certain goals, the mass population just needs to follow these ten simple tips to a healthier lifestyle and to see the results that they want to go along with their workout regiment.
1. Eat breakfast every day.
There is no excuse. It takes no time to make a protein shake or bowl of oatmeal with some fruit. You need to kickstart your metabolism and let your body know to stop storing fat because your not starving.
2. Eat every 2-3 hours.
Be proactive and not reactive with your diet. You should eat to avoid hunger, not eat cause you are hungry. This will prevent overeating due to skipped meals, help regulate blood glucose levels and is beneficial your metabolism. I eat 5 to 6 smaller meals a day.
3. Eat lean protein with every meal.
Protein builds muscle and will make you feel over all fuller. This includes lean meats, fish, eggs, low fat dairy, and protein supplements such as protein powder.
4. AVOID caloric drinkS.
Liquid calories add up fast and can sneak up on you. Try to stay away from alcohol (easier said than done), soda and sugary fruit juice.
5. Eat vegetables and/or fruits with every meal.
Eat a SERVING with every meal. The lettuce on your burger does not count. Also vegetables are preferred over fruits.
6. Save "starchy" carbs for after workouts.
These are your potatoes, rice and pasta types. As mentioned in an earlier blog, your body processes food differently and more efficiently after a workout. Your body needs these to help recover and breaks them down better.
7. Eat fatS - Saturated (meats), Monounsaturated (nuts), Polyunsaturated (fish oil).
Not all “fat” makes you fat. Avoid trans fat but saturated fat (found in meats, eggs, butter, cheese), monounsaturated fat (found in olive oil, nuts, avocados), and polyunsaturated fats (found in fish oil, nuts, vegetable oil) are good for you and necessary in balance.
8. Drink water and stay hydrated.
Numbers vary on how much to intake based on size and activity level, but it should be at least a half gallon a day. Gauge based on your urine. It should not be yellow. I also suggest drinking two cups of water as soon as you wake up each morning!
9. Meal prep is everything.
You have to plan and prepare. People get in trouble when they get hungry and do not have healthy options available. That when you settle for fast food or that bag of chips which can be avoided by proper food preparation for your day and week.
10. 90% strict rule - follow these guidelines this much and you'll see results.
It is ok to have cheat meals in moderation. If you are following these habits for 90% of your meals, you will see change and improvement. Don’t be afraid to have some cake at a party... as long as it falls in your 10%!