My 16 Week Eating Guidelines
Most people will agree that there is more weight loss and fitness information today but there are also more and more people that are getting even more confused about proper nutrition. Each diet contradicts with one another. I know it can get extremely confusing.
I am not a nutritionist and I do NOT claim to know everything. However, I spent over 9 years of my life studying how the body functions. These are just the general guidelines that I use for myself.
I can never stress it enough how crucial proper eating is. It is one of my biggest reasons why I was able to drop my body fat. Without proper supportive eating, you are wasting your time at the gym.
Here are my eating tips and I'll try to keep it simple and easy to follow. If you want to lose weight and gain lean muscle, you will want your supportive eating to consist of high protein, high fiber, and good fat percentages. You will understand why after reading this article as.
Protein
Protein is the building block of all life. All life on this planet is made up of amino acids that form chains called proteins. Every function of every cell in your body involves proteins. It should come as no surprise, then, that consuming protein in your diet is essential to your good health.
Protein can come from many sources, not just red meat. All animal parts are protein-rich, from fish to chicken to pork to any animal you'd care to cook up. If you are a vegetarian, you probably already know that many beans and nuts are good sources of protein as well.
The highest concentration of protein is in muscle fibers, in humans and other animals. Therefore, if you want to build up your muscles, you must consume more protein than your minimum daily requirements. And if you consume less than your daily dose, your body may cannibalize your own muscles to get it.
Protein is hard for your body to break down causing up to 20% thermal effect compared to carbohydrates and fat. What does that mean? When you consume protein, 20% of the total protein calories are used just to break down the protein into small chains of amino acids. That is extremely important to help boost your metabolism.
Top Protein Sources
- Whey (supplement found in health food stores)
- Chicken breast
- Turkey breast
- Salmon
- Tuna
- Cottage cheese
- Lean ground turkey
- Round steak
- Sirloin steak
- Lean ground beef
- Eggs
- Pork
- Crab
- Lobster
- Shrimp
Carbohydrates
All carbohydrates that you can eat are sources of energy. No matter what their composition, your body will break them down into glucose, a simple sugar, which is then used for energy when it is needed. Some carbohydrates are very long chains called "complex carbohydrates", and some are short chains called "simple sugars". Complex carbohydrates are better for you because they provide more energy, but it takes the body longer to break them apart, which means the energy lasts longer and keeps you feeling full for a longer time. Simple sugars are broken down very quickly, which causes your blood-sugar to rise rapidly. If you don't burn it right away, your body will turn it into fat.
Adding fiber into your meal is crucial for overall heath. Fiber (soluble) absorbs water making your feel fuller and for much longer time. For example, plain oatmeal is high in soluble fiber with attract water to keep you satisfied for hours. However, eating cereal that is high in sugar and low fiber causes you to get hungry very quickly. Insoluble fiber help move the food faster through the stomach and intestines to prevent constipation and other disease. It is recommended to consume about 25-35 grams of fiber per day.
Some modern diets suggest trying to eliminate carbohydrates from your diet, because they are a major source of calories that you're trying to reduce. Reduction of carbohydrates will be necessary for weight loss, but it is vitally important not to get rid of them altogether. As mentioned above, carbohydrate-rich foods include fruits and vegetables that contain many vitamins, minerals, antioxidants and fiber. Losing all those good elements would put your body in a very unhealthy place. On top of that, your body processes carbohydrates to raise blood-sugar, which is important to your feeling of satiety, or feeling full.
Finally, if your body is not using carbohydrates for energy, it will break apart proteins in your food for energy before it breaks down fats. A good tactic that many people find easy to identify and follow in their diets is to get rid of "empty carbohydrates ", meaning carbohydrates that don't provide anything but energy. White bread, potatoes, refined sugar and candy are empty carbohydrates that you should avoid.
Top Carbohydrates High Fiber Sources
- Whole Wheat Spaghetti
- Broccoli
- Spinach
- Bran Flakes
- Oatmeal
- Whole Wheat Bread
- Pears
- Blueberries
- Apples
- Strawberries
- Orange
- Tomatoes
- Bananas
- Brown Rice
- Cauliflower
- Lentils
- Black Beans
- Lima Beans
- Baked Beans
- Peas
- Artichoke
- Brussels Sprouts
- Corn
Fats
One gram of fat has 9 calories, while carbohydrates and protein contain 4 calories per gram. So, if you are reducing the calories in your diet, reducing fat is the easiest way to lower the total calorie count.
Not all fats are the same, though. Saturated and Trans fats raises LDL cholesterol levels, which increases the risk of heart disease. Unsaturated fats (monounsaturated or polyunsaturated) do not raise these "bad cholesterol" levels, and are therefore a better choice.
Fats, unfortunately, taste very good. Fats are the major component in toppings and spreads, such as butter, salad dressing, mayonnaise, and cooking oils. Fats are also the ingredients that make desserts and snacks so tempting, like cookies, cakes and chips.
Even though some people try to get rid of all fat, some fat in your diet is important. Do not try to eliminate it. Fat aids in the absorption of vitamins A, D, E and K. Essential Fatty Acids, namely omega-3 and omega-6, can only be found in certain fats, and it is important to consume some of these on a regular basis. These nutrients aid in the regulation of blood pressure, blood clotting and immune response.
To get the good fats without an excess of calories, try eating more fish and seafood instead of other meats. Choose margarine instead of butter. When cooking, choose olive oil to grease your skillet. And the most effective tip: read the labels on the foods you're buying. They should list the fat content, and break it down into Saturated and Unsaturated. If unsaturated is not listed, simply choose the food with the least Saturated fat count.
Top Healthy Fat Sources
- Flax Seeds
- Salmon
- Herring
- Mackerel
- Sardines
- Sunflower Seeds
- Pumpkin Seeds
- Avocado
- Peanuts
- Almonds
- Pecans
- Pistachios
Water
It is crucial to keep yourself hydrated especially while working out. Try to drink 0.6 - 0.7 ounces per pound of body weight. We are made up of mostly water and a slight decrease in your body fluid level can affect your exercise performance. My number one rule in regards to water: If you are thirsty, you are also dehydrated. Do NOT wait until you are thirsty.
Let's sum it up
I eat small meals throughout the day containing one lean protein, foods that are rich in fibers, and a small amount of good fat. I consume an average of 400 calories per meal (5 – 6 times per day, the last meal would be mainly protein) for a total of about 2,000-2,400 calories per day. In order for you to lose weight, you must create a caloric deficit. In other words, you must burn more calories than you consume. However, consuming too little calories (extreme dieting) can result in an even lower metabolism. Eating smaller meals throughout the day will help boost your metabolism and keep your energy up all day and you will get the results you want.
