- by The Fitness Cafe
- 3 Shares
- Jun 30 2017
Create diet plan
Nutrition plays at least as much of a role in muscle gain and fat loss as does weight training. It is also arguably the more underappreciated and misunderstood of the two with a huge number of bogus and unhealthy "diets" which can be best compared to get-rich-quick schemes.
The basic principles of nutrition stay the same regardless of your goals, age, sex, or physical condition. The main differences will lie in meal sizes and proportions of different macronutrients in meals. You should always:
· Have 5 or more small to medium-sized meals throughout the day.
· Drink lots of plain water throughout the day. 8 cups of water is the minimum.
· Get at least 25% of your daily calories from protein, with some in every meal.
· Get 20-40% of your daily calories from complex and fibrous carbohydrates.
· Get 20-40% of your daily calories from good fats.
· Eat minimally processed and cooked foods. Especially, eat a lot of raw vegetables.
· Avoid meals heavy in carbohydrates and/or fats.
· Avoid sweets and sugary foods, processed foods, fried foods, junk foods, and alcohol.
· Create Your Own Healthy Meals!
Instead of giving you specific recipes, better to know how to design your own healthy meals. First, consider the following groups of equivalent foods:
Very Lean Protein:
|Skinless chicken breast|
Tuna and other lean fish
95% lean beef
Whey protein powder (best)
Fat-free cottage cheese
|90% lean beef|
Salmon and other fatty fish
4% fat cottage cheese
|Beans, lentils, and peas are a mix of very lean protein and starchy carbs|
|All vegetables other than corn, potatoes, and sweet potatoes||Brown rice|
Fruits and berries
Whole-grain bread and pasta
Breakfast cereals (use sparingly)
|Olive oil (and other oils)|
Ground flax seed
Flax and fish oil
Dry-roasted nuts and seeds
Natural almond and peanut butter
ow, given those food groups, here is how you can make up your own healthy meals with following combinations:
- Very Lean Protein+ Non-Starchy Carbs / Starchy Carbs / Legumes + Healthy Fats
- Lean Protein+ Non-Starchy Carbs / Starchy Carbs / Legumes
- Legumes+ Non-Starchy Carbs / Starchy Carbs + Healthy Fats
- Legumes+ Healthy Fats
Include starchy carbs in meals in the first half of the day as well as meals before and after workouts. Include non-starchy carbs and legumes in the second half of the day.
Feel free to substitute or add as many non-starchy vegetables as you wish. These include lettuce, spinach, broccoli, cauliflower, squash, peppers, onions, tomatoes, cucumbers, and virtually any other vegetable besides potatoes and corn. Also, feel free to add calorie-free or low-calorie herbs and spices.
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