In Part 2 of this 3 Part series, I want to talk about nutrition. As I mentioned in Part 1, nutrition is the biggest key to your overall success to your Beach Body. Continuing a poor diet while working hard in the gym is a recipe for disaster (pun intended). I know there are many different eating plans out there, all promising great results. In order to keep this short, I'll hit on some key points for you to use.
Eating Clean Avoid processed foods at all cost. These foods are generally super high in calories, but really low in essential nutrients (i.e.,chips, soda, fast food, and cakes.).
Taking in the Fat This does not mean all fat. Stay away from trans fats, but focus more on mono and polyunsaturated fats. Think about nuts, seeds, olive oil, and most fish.
Become a Green Machine Try to have something green in every major meal you consume. Broccoli, roman lettuce, kale, cauliflower, arugula, or be like Popeye and get in your spinach! Most green vegetables are low in calories, but high in benefits.
Don't Skip the Carbs Now this one is probably the most controversial over all. There are several diets that drop or completely eliminate the intake of carbs all together. While weight loss is seen, this type of diet generally is not sustainable and often times a plateau is reach. Great examples are vegetables, brown rice, quinoa, and steel cut oats.
Protein Power So how much protein is to much? Estimates say anywhere from 1-4 grams per kilogram of bodyweight. However, it seems 2 mg is a great starting point for most active people. Every main meal should contain a fist size portion of protein. Eggs, fish, lean meats, and tofu are great choices. For those that don't consume meat, nuts, seeds, and beans are great sources as well.
Water Did you know that when you feel thirsty you usually are already dehydrated? The goal is to prevent this by drinking water continuously through out the day. Dehydration will diminish your workout, training, and energy, resulting in poor performance. Depending on your activity level, the amount of water needed could vary greatly. The total can vary from half a gallon or more a day.
There is one last thing I will share with you that seems to make eating healthy a little bit easier. When you're grocery shopping or picking out a meal, remember that if the food will rot, it generally is a better choice than the fast food that can sit for years without getting moldy!
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