Everyone needs to find the best fit for their individual needs when it comes to nutrition. These are suggestions to take into consideration when figuring out what is right for you.
Follow the 80/20 rule eating healthy nutritious food 80% of the time and indulge with your favorites 20% of the time.
Eat every 2 to 3 hours:
Keep your metabolism revved and your blood sugar level in check. This will help with cravings and energy as well.
Eat at least 1500 calories a day or more depending on activity level:
Think 200 – 300 calories of healthy, balanced, filling whole foods 5 to 6 times daily. If you can only eat 3 to 4 times per day, make sure the meals are bigger (about 350 to 600 calories) and include a protein, fat, starch, veggie and/or fruit.
If your main goal is to build muscle:
You’ll need to eat slightly more food than your body is burning.
If your main goal is fat loss:
You’ll need to focus on eating less food than your body is burning.
Have 20 grams of lean protein at every meal:
Feed your muscles and stave off hunger.
Choose unprocessed foods whenever possible.
Prep your food the day or week before.
Always think ahead when eating out.
Have two healthy fats coming from oils:
Nuts or avocados every day.
Choose bright-colored, low-sugar fruits:
Such as antioxidant-rich berries.
Eat 4 to 5 servings of veggies per day:
Try making 2 to 3 of these choices greens.
Keep your starches natural:
Avoid breads with added sugar and gluten.
A large glass of water at every meal and between every meal.
Limit coffee to one cup per day.
Get 7 to 9 hours of sleep every night!
This keeps you lean and curbs cravings.
Take a natural multivitamin.
Avoid diet sodas, sweeteners and read fat-free labels closely.
Fat is not the enemy — artificial sweeteners and fake additives are. Your body cannot process fake foods.
Never eliminate food groups:
If you’re unable to keep your new lifestyle going, it’s NOT a permanent fix. Slow, steady and balanced is the only way to be successful. Patience, positive self talk and faith is the biggest part of this journey. Picture yourself as your already-successful self, no matter what, and remember that failure is all a part of the learning process. It’s about how fast you turn it around and make your next choice a healthy one!