Dieting doesn’t have to be difficult. So many of us look at creating a sensible and effective eating plan but don’t want to go through with it. Do you find yourself counting calories, eating only half of the day or trying to minimise your portions?
Whatever you choose and whatever your goals, here are some fundamental principles to follow for a healthy eating plan. Once you incorporate these rules, it will be easy for your specific needs.
Below are eight principles when approaching food and nutritional needs. Now is the time to learn the realities of diet planning.
Including protein seems like the obvious option, you need to take a look at your current eating plan and assess your eating habits.
Are you eating real protein? Do you take too many protein supplements? Have you spaced enough protein out throughout the day? Do you get enough amounts of protein?
All these questions are valid and make sense when you analyse them correctly.
Requirement: Take in a daily count of one gram per pound of body weight to get started. Make sure that the majority of your protein is coming from whole foods.
Whole foods are: Chicken, Lean meats, Fish, Greek yogurt, Eggs, Low fat cheeses and Low fat milk.
Some supplement use is fine but should be used when ending your training sessions and at times when you need a convenient, fast shot of protein due to having no real food available.
Most people believe that eliminating as much fat from their diet as possible is the only way to diet. That the less fat eaten means it turns into less body fat. This is not the case, the positive of fat and how it can fuel your training is shown below.
Requirement: Benefits including hormone regulation, energy production and inducing satiety, healthy fats such as avocado, olive oil, nut butters and mixed nuts will help you achieve your goals. Since one gram of fat contains over twice the calories of protein you need to keep your intake in moderation. Try and aim for 0.5 to 0.8 grams per pound of body weight.
3: Add Carbs
Carbs were always consumed and enjoyed. They gave us energy, nutrients and satisfaction. Now carbs seem to have taken a negative turn. Carbs are the worry of dieters everywhere. We can no longer enjoy bread without feeling guilt or the need to double our workouts in the gym.
Requirement: Ironically carbs are good! Carbs are our preferred energy source and although they aren’t essential, they are necessary in many ways for the high level athlete or gym person that would like to bulk. Try two grams per pound of body weight for four weeks and then adjust as required to your specific goals.