Want to be a fat burning, muscle building machine?
If you answered yes to any of these, which I am not sure why anyone wouldn’t, then adhering to good nutrition protocols is your golden ticket. Today, I am going to take you through the cheat sheet I use with my nutrition clients to put together solid meals to start the process of bulletproofing your diet.
Below is a list of questions you should ask yourself every time you eat.
AM I CONSUMING PROTEIN?
With each meal, make sure you are consuming a source of protein the size of a deck of cards (4oz). Protein is the building block of muscle. Without enough protein, the body cannot repair or build muscle. It also happens to have the highest thermogenic effect out of all three macronutrient sources. Meaning, consuming protein with each meal will help build muscle, will take more energy to digest, and keep you fuller longer. Females, stick to 1 serving of protein the size of a deck of cards with each meal. Men, enjoy 1-2 4oz servings.
AM I CONSUMING VEGGIES and FRUIT?
Make sure to consume a source of veggies and fruit with each meal to help support the digestion of the protein you are consuming. The vitamins, minerals, and antioxidants will help balance out the pH of the stomach. Fruits and vegetables are rich in fiber, keeping you fuller and consuming less throughout the day, and will keep your body's blood sugar levels in check.
AM I CONSUMING WATER?
The more water you drink, the less water you will retain and the easier you will digest your food. Try to consume at a minimum, 70 oz. of water per day and 1-2 glasses with each meal. This will also ensure adequate hydration.
WHERE ARE MY CARBS COMING FROM?
Consuming too much refined sugar and starches can really wreak havoc on both the body’s insulin response and fat storage. Consume 90% of your carbs from veggies, fruits, legumes, and lentils. Still got a hankering for those starches? Limit their intake to immediately around your training hours.
WHERE ARE MY FATS?
Contrary to what is popularly promoted in the media airwaves, fat is not the ultimate culprit in the bad eating prevalence in today’s society. Fat is essential in regulating our fat oxidation for energy as well as storage. Spread your fat intake throughout the day with whole food sources such as eggs, lean meats, fish, nuts, and seeds.
AM I EATING SLOWLY?
The next time you sit down to eat, time yourself. The easiest way to get athletes and others pack on mass is to get them to eat fast. To lose weight and shed fat, you want to do the opposite. It takes roughly 15-20 minutes for the brain to signal satiety. Eating slowly provides your body with enough time to recognize you’re full. This will prevent overeating and ultimately will keep your portion sizes small and will help in our goal in consuming 5-6 small meals throughout the day to boost your metabolism.
Together, asking yourself these questions before you eat are a perfect first step on your way to lean eating.