12weekShred – Healthy Diet Tips (Part 6)

• Make animals the sources of your protein. They have all the necessary amino acids.
• Byproduct of protein foods should constitute a majority of your fat intake. For instance, beef and eggs contain large quantities of protein and fat.
• Slow-digesting starchy foods should serve as the main constituents of your carbs. These may include sweet potatoes and rice.
• Take as much green vegetables as you can. They are low in calories.
• Always have a protein shake and fruit after training.

Water has so many benefits of which you might not know. Drinking water will help stave off hunger. Taking a few glasses of water after a small meal will not only fill you up but also make you feel no pangs despite less calories. Extra hydration provides you the energy you require during workouts. With this, you have more sustenance to burn more calories. Also, drinking water will ensure you do not have empty calories as against soda or sugary drinks.

When you develop an excessive cheat meal, do not delve into this term used by psychologists: catastrophizing. You can then get back on your diet.

Take 5-10 grams of branched-chain amino acid during breakfast, and even before and after training. The body uses BCAAs as substitutes for fuel source. BCAAs can even trigger protein synthesis better, when on low-carb diet.

Protein is the most essential macronutrients for cutting. It helps to build muscle while also boosting your metabolism. Therefore, increase your daily protein intake to about 30 to 35%.
Fibre as obtained in eating raw vegetables is also helpful in your body-building mission. It helps you to snack without necessarily adding many calories.

Sleeping for 8-10 hours each night is catabolic to muscle growth. Poor quality sleep can affect human growth hormone levels negatively. The benefits of adequate sleep include: lowered energy consumption, brain recharge, and damaged muscles repairs. Always take a warm bath after workouts; this will help you relax well.

After limiting your carbs intake for about 4-5 days, you can them boost carbs for the subsequent two days. Consume a minimum of 50 grams of fast-digesting carbs at breakfast and immediately after training. This helps to keep cortisol which breaks down muscle induced by training.

Before your first rep, consume about 20-40 grams of slow-digesting carbs (derived from sweet potatoes, brown rice, or fruits); it powers you throughout your workouts the intensity you require.
Also, eat foods that are free of gluten. Gluten causes body inflammation, which slows muscle recovery, causes hormonal imbalance, and hinders digestion. Anyone who has symptoms of gastric distress like bloating should completely get rid of this wheat protein from their diet.

In the next part in our series i’ll be showing you my 12 week diet plan showing exactly what you should be eating!