How To Eat
Here are a few suggestions on how you can structure meals in order to achieve your body weight goals.
1. Eat protein with every meal. Women should get 20-30 grams of protein each meal while men get 25-35 grams. Protein should come from sources such as: chicken, turkey, lean beef, fish, eggs, dairy.
2. Eat your fruit and vegetables. The fiber in vegetables helps slow digestion and leaves you feeling full. Plus, fiber is healthy for you.
3. As much as possible, try to eat “other carbs” only after exercise. “Other carbs” are anything that’s not vegetables and fruit. Being realistic, I know most people won’t do this. The most important idea is to try and limit your carb consumption from sources other than fruits and vegetables.
4. 30% of your diet should come from healthy fats. Animal and dairy sources, olive oil, avocado, mixed nuts, fish oil, flax oil. Fat is not the enemy.
5. Liquid calories add up! Don’t drink any beverages with more than 0 calories.
6. Eat whole foods as much as possible. If there is more than one or two ingredients, the food has probably been processed. Big difference between an apple and applesauce.
7. Plan ahead. Nothing kills a good diet like not having anything healthy on hand to eat.
8. Eat a wide variety of good, healthy foods.
These are just suggestions. You could conceivably not follow any of these recommendations and still get in great shape.
Ultimately, weight gain or loss comes down to “calories in” versus “calories out”, so if you have a system that works for you, stick with it.
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