Top 10 Dieting Rules

by Lemony 1 on November 19, 2014

healthy breakfast, smoothie, eat breakfast, breakfast is important

1. Breakfast really is the most important meal.

Your body needs to refuel after starving overnight for 7, 8, 9 hours. You’ll prevent muscle breakdown, rev up metabolism, and supply your body and brain with much needed energy. 100% required.

2. SLEEP!

Too many people take sleep for granted, if you’re one of those people it’s going to kill you one day. Sleep deprivation causes stress, obesity, heart disease, decreased mental/athletic performance and a ton of other nasty conditions. Aim for 7-8 hours per night.

3. Focus on protein. 

When it comes to building/preserving muscle it’s critical to A) ingest enough protein every day, and B) load up on protein before AND after workouts. Aim for 1g of protein per pound of LEAN body weight per day. Get 25% of that number 1-2 hours before and after a workout.

If you weigh 160 pounds with 10% body fat, shoot for 144 grams of protein per day; 36g pre-workout, 36g post-workout.

4. … and eat protein as often as you can too.

Besides its muscle-building potential, protein also burns up to 30% of its calories thermogenically through digestion. If you eat 1,000 calories worth of protein (250g), 300 of those calories will burn off naturally — without doing anything. Protein also has a powerful impact on satiety.

5. Opt for whole fruit over juice.

It has higher fiber content and more nutrients, plus you’ll stay fuller longer.

6. Brush your teeth.

No one likes bad breath or the bacteria that comes with it.

7. Get your monounsaturated and polysaturated fats, nix the saturated and trans fats.

Put simply: monounsaturated and polyunsaturated fats clean your arteries and promote heart health, saturated and trans fats clog your arteries like crazy. Cut out all trans fats and as many saturated fats as possible (those from coconut are OK).

8. Take fish oil. 

It’s good for your heart.

9. Eat fish too. 

Fatty fish like salmon and mackeral provide omega-3’s (heart healthy fats) and a ton of protein.

10. Go watch Forgetting Sarah Marshall.

Laughing destresses, releases endorphins (which promote happiness), relaxes the body, and can actually help make your heart stronger.


Previous post:

Next post: