The RESULTS DietR...real food E...exercise S...spiritual stuff first and
other stuff second U...ultimately, you and you alone are responsible for your results! L... long term success requires long term committment T... thanks for everything. Be grateful S...seek out best in yourself and others
The following guidelines will help you with most difficult and confusing part of a fitness program: diet stuff. I am using word, diet, to mean life style eating program. Also, I am focusing on producing world class results where you experience vibrant health and explosive energy on a regular basis all day long. Why would you settle for less?
Meal Frequency For optimum results you need to eat real food and lots of it on a consistent basis. Your body is naturally designed to use food as fuel and needs to be refueled. Most people need to add fuel to body every three or four hours. If you go without eating longer than this brain gives body a series of signals: insufficient fuel coming in so prepare for fat storage as protection against starvation. The longer body goes without fuel more intense these signals will be. The signals include hunger, cravings, irritability, etc.
If you sleep 8 hours per night, then you are awake for 16 hours. Using my outline formula from above then you would need to eat 4-5 times per day. If you sleep only 6 hours nightly then you will be awake for 18 hours and need 5-6 meals per day. The longer you are awake more you need to eat.
Meal Composition These meals should be balanced in terms of macronutrients: protein, fats and carbohydrates. The exact amount and ratio will be determined by how active and fit you are and/or want to become.
There are so many different diet approaches that it is overwhelming to go to a bookstore and browse diet book section. All authors claim to be experts and that their diet will work wonders for you. The most common theme is that these books contradict each other!
This article is my solution to this dietary confusion. We need protein. Good sources include fish, chicken, turkey, lean red meats, egg whites, tofu, etc. Minimize fat in your protein intake. We need carbohydrates. Good sources include fruits, vegetables, legumes, whole grains, etc. Minimize cakes, cookies, candies and other processed carbs. Although processed carbs like pasta, rice and bread are better than junk carbs they are still inferior to fruits/veg's. We need fat. No, this is not a typo. We need certain types of fat in our diet for maximum health as they help stabilize our blood sugar levels which are related to appetite and cravings. Good sources of these types of fats [unsaturated] include seeds/nuts and their oils, avocados, olive oil, flaxseed oil, etc.
The Top Ten Review 1. Eat 4-6 smaller meals daily depending on how long you are awake. A balanced meal would include ratios from above list: protein, fats, and carbs. The exact ratios will be determined by your current fitness level and results you seek. For example a competition athlete will eat differently from a desk/coach potato.
