Nutrition is the #1 limiting factor in body transformation.....it's about 80% of changing your body. Combining lean protein, healthy fat and good carbohydrates at every snack and meal is the best way to create and maintain a lean body.
Protein keeps you fuller longer and takes 6x as much energy to digest than carbohydrates. The more active you are, the more protein you
need. It also helps repair muscle fibers that are
used during working out. This is key to
building lean body mass. Examples of good protein
sources are eggs, chicken, turkey, salmon, tuna, lean cuts
of grass fed red meat (once a week), greek yogurt, low fat dairy products, quinoa, tofu, edamame, beans, legumes, nuts and seeds.
Healthy fats help your body absorb the vitamins and nutrients from the food you eat and keep you feeling fuller longer. Examples of healthy fats are avocados, nuts and seeds, nut butters, and olive oil.
Carbs provide your body with energy. Good carb sources are fruits, vegetables, and 100% whole grain cereals and breads, and brown rice. Choose carbs that are higher in fiber and aim to get 25-30g fiber per day. Avoid refined carbohydrates and processed food. These store as belly fat and cause bloating and inflammation in the body.
Eat every 3 hours....5 to 6 times a day and be sure to include protein, carbs and fat each time you eat. This will help your metabolism run faster because a good portion of your daily caloric burn is from digesting food.
Divide your body weight in half and drink 1 oz. per pound in water throughout the day plus an extra 16 oz. for every hour you spend working out. Water helps flush out toxins and hydrates the body. Your metabolism will run better if you are well hydrated.
Eat a post workout snack within 45 minutes of your workout. This should include 20g of protein and healthy carbs. Whey protein is the fastest absorbed so it is great for post workout nutrition. I would recommend a high quality grass fed whey with no artificial sweeteners.
Try to avoid food with partially hydrogenated oils, high fructose corn syrup, bleached flour and caramel color. Try to fill half your plate with vegetables and fruit, one quarter with lean protein and one quarter with healthy grains.
For weight loss, we have create a caloric deficit of 3,500 calories to lose one pound. The best way to do this is by both decreasing the amount of calories consumed and increasing the amount of calories burned in physical activity.
Supplement with a high quality Multivitamin, Omega 3 and Probiotic for gut health. For more information on all natural supplements with liposomal delivery, please visit www.juliet.vasayo.com.
Here are some links to some resources you may find helpful....