Golden rules of clean eating and lean eating!
Whether your goal is to shed a few extra pounds or gain more lean muscle mass, here are some golden rules you should live by when it comes to healthy eating.
#1. EAT BREAKFAST! Never skip the most important meal of the day. It kick starts your metabolism and stimulates brain function. A protein-rich breakfast is best for reducing hunger pangs throughout the day. Avoid added sugar and high carbohydrate meals in the morning. Eggs and a small bowl of steel-cut oats with fresh fruit and chia seeds is a personal favorite.
#2. Cook your own meals. This gives you control over the ingredients and you’ll know exactly what’s in the food you are eating. There are a lot of hidden calories and unhealthy ingredients in restaurant and fast food.
#3. Make sure that you are eating ENOUGH food. Eat a high volume of low energy dense foods. You’ll eat plenty of food to keep you full while avoiding excesssive calories. Water-rich foods, like fruits and vegetables are best, as well as, legumes and lean meats. Try replacing pasta noodles with zucchini noodles or spaghetti squash. This lowers the energy density of the meal, allowing you to fill up without the calorie overload.
#4. Avoid added sugars! Look for the many euphemisms for sugar, including high-fructose corn syrup, maltodextrin, dextrose and evaporated cane juice. Carefully read your food labels.
#5. Eat raw! In a watershed study by Harvard scientists in the Proceedings of the National Academy of Sciences, they found that cooking actually increases the amount of calories that your body absorbs from food. Not to mention, when you eat raw fruits and vegetables, you get the beneficial enzymes our body needs for digestion and more vitamins and minerals that can be depleted with the cooking process.
#6. Eat more fiber. Fiber rich foods help regulate blood sugar fluctuations, which in turn discourages fat storage. They also help you feel full and satisfied. Chia seeds are a great addition to smoothies, cereals, oatmeal, etc. and are an excellent source of fiber.
#7. Eat FAT. Eating fat curbs cravings. You also need some fat in your diet to help burn fat. When your body is getting adequate fat intake, it is less likely to store it. Stick to healthy fat sources, like extra virgin olive oil, nuts, seeds, avocados, and grass fed butter.
#8. HYDRATE! Try to drink half your body weight in ounces of water each day. It helps to flush out excess water weight and hydrates our cells. You’ll perform better in the gym when you are taking in the proper amount of fluids. It also can stimulate the metabolism. Get a good quality, BPA free, water bottle and refill it throughout the day.
Which of these golden rules do you have the most trouble with? Share your thoughts with me on Facebook, or leave a comment below!