The Easiest Nutritional Guidelines Ever
Years of scientific research and evidence have given us examples of what a human diet should look like for minimizing body fat and maximizing muscle growth, regardless of what tweaks are made. Nonetheless, our timelines are forever flooded with questionable claims and unanswered questions about how to eat to achieve this goal.
If you really want the easiest nutritional guidelines ever, look no further.
1. Eat For Your Goals
If weight loss is your goal, eat less calories (from carbs & fats) than your minimum caloric requirement. If weight gain is your goal, eat more calories (from carbs, fats & protein) than your minimum caloric requirement.
Download the Caloric Maintenance Chart here if you’re unsure of the minimum number of calories required for your weight.
2. Aim for Healthy Macros
The 3 Macronutrients:
Protein: Meat, poultry, fish, nuts, seeds, beans, dairy, eggs
Carbs: Whole grains, starches, beans, vegetables, leafy greens, fruits
Fats: Avocado, nuts, seeds, fish, olive oil, eggs
As a baseline standard, make sure your food intake is divided up into 30% of each macronutrient per day. From there, adjust accordingly based on Guideline #1. Use the other 10% to eat whatever you want since living a balanced lifestyle is just plain awesome. 🙂
3. Limit/Avoid Simple Carbs (Sugar)
Eating complex sugars like fruit & vegetables is OK. In fact, they are a requirement. Simple sugar and all it’s forms on the other hand (honey, agave nectar, corn syrup, etc) should be limited to 5% -10% of your carb intake or avoided altogether.
4. Eat Often
Eat at least 3 meals (breakfast, lunch & dinner) with 2 to 3 snacks in between each meal. Try to space it all out so that you eat every 2 to 3 hours. Meals should always contain a serving of protein and carbohydrates. In order to maximize vitamin & mineral intake, include carbohydrate sources from either fruit or vegetables. Tip: veggies are better suited for meals, fruit is better suited for snacks. For energy and performance, use carbohydrates from whole grain sources.
5. Eat Single-Ingredient Foods
85% of your meals should be of one-ingredient foods. The only ingredients in an apple is the apple itself. An orange is an orange. An egg is an egg. Of course you can combine food to prepare recipes, but otherwise your food 85% of the time should only be made up of 1 ingredient. If you find it in the produce section of a grocery store, it’s almost always a good choice. If it comes packaged however, be sure to read the back label and check for added ingredients.
6. Hydrate…With Water
The human body is made up of about 55% to 78% water, give or take height, weight, age and gender. In order for you to achieve maximum fitness, it is important to stay well hydrated. Although fruit-juice is healthy for you, the cells in your body aren’t composed of juice, they’re composed of water.
With that said, don’t worry about focusing too much on the amount of water your drink. Rather, just make sure water IS what you drink whenever you feel thirsty. If you feel more comfortable with a measure, start with about six to eight 8oz servings a day, until you are accustomed to drinking water regularly.