Are you looking to start changing your body?  Get a little leaner, a little less fat?  If so, then you are probably thinking a lot about nutrition.  I get asked a lot about nutrition, all through the year.  This is probably because there are so many different nutrition programs out there… so many different opinions from different "experts."  How can someone that doesn’t study it all day long and see positive examples of what works possibly know what to believe?!

Well here’s some very simple but very effective advice that I give all my clients here at Athlon Elite:

(taken from Dr. John Berardi’s book, Precision Nutrition)

First you need to know how to evaluate a nutritional strategy. I teach my clients to use The 3S Criteria:

    1. Simple. Are the rules easy to follow?
    2. Science-based. Are the rules based on sound scientific principles?
    3. Successful. Have the rules produced success in others like you?

A system based on those three things is absolutely critical.

Think again about your nutritional rules. Are your rules based on simplicity, science, and success? Have your rules produced the desired effect – a lean, healthy body that you’re able to maintain; a body that you’re happy with when looking in the mirror?

If not, perhaps they could use a re-evaluation.

In light of the above key points, here are 5 very simple yet very effective rules that will guarantee you achieve your weight loss or performance goals.

1. Eat every 2-3 hours.

You don’t need to eat a full meal every 2-3 hours – some of them can be smaller snacks. But every few hours you should be getting a dose of good food that follows the other rules below.

That may seem like a lot, but understand a) that each meal will be smaller than the ones most people eat, and b) that eating this way can drastically reduce your body’s inclination to store the calories you eat as body fat.

2. Include lean protein in each meal and snack.

Complete, lean protein generally is food that, well, was an animal or comes from an animal.  Things like chicken, beef, fish, dairy, and the like.

“Lean” means low fat.  So you want food high in protein but low in fat (e.g., leaner cuts of meat, low fat dairy, etc.).

Are you getting protein in each meal? If not, make the change.

Note: If you’re a vegetarian, this rule still applies – you’re just going to have to be more creative with your choices.

 

3. Include vegetables in each meal or snack.

One of the best and easiest things you can do to improve your health is to include veggies in each meal or snack you eat – every 2-3 hours, right?

Psychologically, that’s a big change for most people. But it makes such a difference physically that it’s well worth it. And it really isn’t that hard.  Consult a personal trainer at Athlon Elite to learn more creative, and tasty, ways of including veggies in each and every meal.

 

4. Save carb-heavy meals for after exercise.

This includes things like things rice, pasta, potatoes, etc. You can eat them all – but wait until after you’ve exercised. Plenty of research shows that the body is better able to process carbohydrates in the 3 hour period following a bout of intense exercise.

It’s true that starches, grains and sugars are dietary staples in North America, but remember that heart disease, diabetes and cancer are medical staples in North America – and there’s a relationship between the two!

Challenge yourself to not eat carbs unless it’s after you’ve exercised for the day.  (I do something like this when I go to Vegas… I won’t let myself go sit poolside and enjoy the day until I’ve gotten a workout in!)  It really works from both ends!  You will be more likely to stick with your meal plan and you’ll be more likely to exercise each day (because carbs are good!)

To stop heading down the heart disease highway, reward yourself for a good workout with a good carbohydrate meal right after. For the rest of the day, stick to lean protein and a delicious selection of fruits and veggies.

5. Include a good balance of healthy fat in your diet.

For a long time, dietary fat was vilified in the media. The truth is that dietary fat is absolutely essential! There are 3 types of fat: saturated, monounsaturated, and polyunsaturated. Eating all three kinds in a healthy balance can dramatically improve your health, and actually help you lose fat.

Your saturated fat will probably already be covered. Most foods containing lean protein also contain some saturated fat, and that’s okay. You can even toss in some butter or coconut oil for cooking.

Your monounsaturated fat should come from mixed nuts, olives, and olive oil.

Your polyunsaturated fat should come from flax seed oil, fish oil, and mixed nuts.

Working healthy fat into your meals is easy. Again, consult a personal trainer at Athlon Elite for tips and tricks to getting more healthy fats in your diet.

Good nutrition can seem complex, but it starts out with a few simple rules.  The 5 rules above alone will have you eating better – and looking better – than 85-90% of the population.

Again, for more help with your diet plans consult a personal trainer at Athlon Elite.  We’re here to help!

www.SLOPersonalTraining.com/consult

Until next time,

Ryan