8 Simple Steps
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 and healthy breakfast.
Your best bet: omelette, smoothie or cottage cheese.
2. Eat Every Two Hours. Let’s assume that you have breakfast at 8am, your day should look like this; breakfast, snack, lunch, snack, snack, dinner, snack.
- 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 fixed times every day and your body will get hungry at those fixed times.
3. Eat Protein with Each Meal. You need protein to build and maintain muscle. Proteins also satiate: proteins keep you full longer than carbs.
How much protein should you eat daily? At least 1g per pound of body-weight. That’s 200g/day if you weigh 200lbs. The easiest way to get this amount is to eat a whole protein source with each meal. Some include:
- Red Meat. Beef, pork, lamb, deer, buffalo, etc.
- Poultry. Chicken, turkey, duck, etc.
- Fish. Tuna, salmon, sardines, mackerel, etc.
- Eggs. Don’t believe the cholesterol myths. Eat the yolk.
- Dairy. Milk, cheese, cottage cheese, yogurt, etc.
- Whey. Not necessary but great for post workout shakes.
4. Eat Fruits and Veggies with Each Meal. Most of them are low-calorie: you can eat your stomach full without gaining fat or weight. Fruits and veggies are also full of vitamins, minerals, antioxidants and fiber which helps digestion. Some of my favorite fruits and veggies are: apples, berries, pineapple, oranges, bananas, spinach, broccoli, tomatoes, pumpkin, beans, cauliflower, brussel sprouts, bok choy, romaine lettuce, and peas.
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.
- Eat Fruits and Veggies with all Meals. These contain little carbs compared to whole grains. Exception: corn, carrots, raisins.
- Other Carbs Post Workout Only. This is rice, pasta, bread, potatoes, quinoa, oats, etc. Avoid white carbs and eat whole grain. Exception: If you’re skinny and you’re trying to gain weight: eat carbs pre and post workout.
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 and margarine. Balance your fat intake.
- Saturated Fats. Increase testosterone levels. 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 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.
- 1 Gallon Water/Day. Drink 1 cup of water first thing on waking up, 2 cups with each meal and sip water during your workout. Try also green tea, and water with squeezed lemon.
- Ignore Water Intoxication. Eating healthy as explained in this post will make sure you replenish your electrolytes.
8. Eat Whole Foods 90% of The Time. To really get the results you want, 90% of your food intake should consist of whole foods.
- 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.
- Processed Foods. Usually contain added sugars, trans-fats, nitrates, corn syrup, sodium and chemicals. Examples: bagels, fruit bars, cereals, pizza, cookies, sausages, frozen meals, supplements.
Example Diet. Forget about portion size and calories. Just eat your stomach full. You won’t get fat eating healthy foods. Especially not if you exercise and with all the veggies. Example diet using the above 8 nutrition rules:
- Breakfast: eggs with veggies, orange, green tea
- Snack: mixed nuts, pear
- Lunch: tuna, romaine lettuce, olives, olive oil
- Snack: cottage cheese with apple
- Post workout: ground round, quinoa, spinach, banana
- Dinner: chicken, spinach, baby carrots, blue berries
- Pre-bed snack: cottage cheese, strawberries, ground flax seeds, fish oil
Food prep is very important, nobody has time to cook six times per day. Prepare your meals and snacks, ahead of time. Plan your meals for the day/week and shop accordingly. It makes this lifestyle change a whole lot easier.
If you’d like to see more on this diet, check out www.stronglifts.com