Diet 101: An Overview of What You Should and Shouldn’t Be Eating
| Article by: Wade Green | Last Edit Date: 2020-01-30 02:05:33 |
Diet vs Exercise If you are on this site, you are likely here because you care about your body and/or the way you look. 1. Exercise: A good workout routine While exercise is an important and necessary part of sculpting your body, it can be argued that diet is possibly more important. Once a person starts “eating clean” (aka eating a healthy diet) they will find that their mood is better, energy level is higher, skin is clearer, and muscles are more defined. Diet is especially important if one plans to take a cycle whether this be HGH, HCG, or oral or injectable steroids. To get the most out of a cycle - the most for your money - following a healthy diet plan is a must! Give Your Body and Your Health the Priority it Deserves Step one is to realize how important your body/health is and how much what you eat affects it. It always amazes me when I see someone invest so much energy and money into a vehicle, their clothes, a house, etc. while neglecting proper care of their body! You can buy a different vehicle, trade it in as you please, you can always get new clothes or even change houses, but your body you are stuck with till you die, you cannot simply trade it for a better or newer model! Eating a healthy diet will allow you to get maximum performance out of your body. What’s the Ideal Healthy Diet? The ideal diet is tricky because it can vary from person to person and it will also vary on what your fitness goals are. What diet works best for you is as individual as you are. But here’s some pointers… For someone who is trying to build lean muscle, one would ideally eat about 6 small meals a day, about 3 hours apart, with each meal consisting of lean protein and fresh fruit and vegetables. The frequent small meals keep your blood sugar steady and prevent your body from burning muscle. There also exist many other good, healthy diets with solid logic behind them. Some people have been known to do well on a one meal a day diet which can spike growth hormone and train your body to burn fat. Many healthy diets are also high in good fats such as avocados and almonds. A diet high in healthy fat can actually lead to leaner body because your body will feel there is plenty of fat coming in from you diet and will not feel the need to store extra fat. The Best Diet for You is One You can Keep Ideal healthy diets may take years to master and may be difficult to fit into one’s life style. But don’t get discouraged! You can still have a relatively healthy diet by following a few simple rules in your daily life. Here we have provided you with a simple outline of the basics you need to be healthy along with some advice on how to stick with your diet. - For beginners, small frequent meals are better than a few large meals. (Fasting is something you can explore later after you have all the diet basics down.) However, if your job is something other than body builder or an athlete you probably only have time for the standard breakfast, lunch and dinner. This is fine, stick to your 3 meals a day. Try to make breakfast and lunch your biggest meals and dinner your smallest one. - One variation you may try is eating smaller portions from breakfast, lunch and dinner and between these meals eating a raw foods bar or protein bar. Warning: if you choose to include protein bars as part of your diet, read the back to make sure they do not contain soy protein. Soy is detrimental to weight loss because it slows down thyroid and increases estrogen which will increase your appetite. - Don’t eat big meals right before bed. This can disrupt your sleep and make it easier for your body to store fat. Don’t Ever Eat Trans Fats/Partially Hydrogenated Oils! - There aren’t any “foods” you should 100% cut out of your diet, but there are some ingredients that can be completely cut out that you will never miss. You can still eat the foods you love, but find a version of that food that doesn’t include harmful ingredients. - Trans Fats AKA Partially Hydrogenated Oils: These are manmade fats that our bodies don’t quite know how to process. Partially hydrogenated oils are no longer deemed safe to eat by the FDA (that happened back in 2013) and some countries have banned the use of trans fats in food but it is still in use in the USA. - Always read the ingredient list of anything before you buy it, especially bread, crackers, biscuits, margarine, cakes, cookies, pies, and frozen pizzas. If “partially hydrogenated oil” of any kind is used in a product, don’t buy it. You can find bread, crackers, cakes, pies etc. without hydrogenated oils. Sometimes they are the same price or even cheaper. - Trans fats increase your risk of heart disease, diabetes and stroke. Here’s a link from heart.org if you would like to read more on trans fats here is a good article Trans-Fats Avoid Sugar and Double Avoid Fake Sweeteners! - Sugar causes a slew of health problems, far more than just diabetes. Sugar lowers immune system making it easy to catch colds, especially in the winter. Sugar is also linked to Alzheimer’s disease and dementia. Sugar exacerbates skins problems inflaming acne and causing premature wrinkles. And of course, cutting out sugar will aid in weight loss. - We’re not saying don’t ever eat sugar again, but eat it sparingly. Particularly watch out for sweet drinks such as energy drinks, soda, and ice tea. May people don’t realize how much sugar they are consuming from these things. - Fake sweeteners have been known to be linked to cancer. There have also been studies done which suggest that fake sugars promote weight gain by causing your body to crave bad food, confusing your metabolism and stimulating fat storage. If you want to read more about harmful effects of fake sweeteners,here is a good article: artificial-sweeteners-confuse-body Stay Away from Processed Foods! - Processed foods are foods that contain a lot of chemicals and the ingredients have been altered from their natural state. Fast food and snack cakes are examples of highly processed foods. - Processed foods are harder for your body to use or burn up. They contain many chemicals that your body has no idea what to do with. - When you buy food, always read the label! A good rule of thumb to go by is buy the product with the few ingredients on the ingredient list. Take ice cream for example. If you look at the label on Premium Blue Bunny Vanilla you will see that it contains milk, sugar, cream, eggs, and vanilla extract. However if you pick up most other brands, Great Value for example, and read the label you will see a long list of ingredients of thing that don’t really need to be in ice cream. The product with fewer ingredients is usually healthier. The same goes when trying to buy bread. Eat Lots of Fruit! - The natural sugar in fruit is not harmful like processes sugar in sweet foods. You can eat all the fruit you want and there are no harmful side effects. - If you can eat some fruit with every meal, this will enhance your body’s energy and natural immune system. Put strawberries with your cereal; eat a banana at lunch time or as an in-between-meals snack; eating a grapefruit with your dinner has been shown to aid in fat loss. - Fruit has so many health benefits, its essential to make sure you get enough of it. Eat Lots of Veggies! - Make sure that every day you are eating some kind of vegetable. Vegetables are essential for your body’s nature balance. - You may have to make an effort to add vegetables to your diet, but it is worth it. Vegetables are essential for antiaging and many of them have been known to prevent cancer!
-Breakfast Ideas - Smoothies: Fruit smoothies are a great option if you’re looking for a healthy breakfast on the go. Smoothies can be very cheap or a little pricey depending on what ingredients you choose. Some ingredients I suggest to try out are blueberries, bananas, strawberries, pineapple, mango and if you’re really trying to eat healthy try some kale or spinach; if you mix the smoothie right, you shouldn’t taste them once it is blended. For protein, you can add protein powder, raw eggs, peanut butter/almond butter or Greek yogurt. Don't use soy based protein which can cause your body to produce more estrogen, slow down thyroid, and cause weight gain. Also, if you buy peanut butter, make sure it does not contain partially hydrogenated oils; many peanut butters contain this ingredient! As a liquid mixing base, you can use anything from orange juice, to almond milk. If you plan to mix kale or spinach in your smoothie, it’s better to use a juice base. If you want to add chocolate or vanilla, go with a milk/almond milk base. If you need smoothie ideas check YouTube and the web. Here’s some links to get you started: 20-super-healthy-smoothie-recipe
-Lunch Things to Avoid- Many people don't have a lot of time for lunch or very many options if they're in a hurry. For lunch I'd like to recommend foods to avoid. Although beef and pork can be full of protein, I recommend staying away from them, especially pork. At the very least, limit your intake of them, although I recommend cutting out pork completely. High levels of these kinds of protein have been proven to increase the likely hood of cancer, in particular prostate cancer. Ideally try to get your protein from salmon and chicken as these are healthier meats. Here’s an article to inform you a little more about pork:eating-pork Be careful not to eat a lot of bread, particularly white bread that has been refined and bleached. Additionally, stay away from fried food and processed food (ie fast food) at all cost. Fried foods cause plaque buildup in your arteries which increases blood pressure and the likely hood of heart disease and stroke (fried foods are similar to trans fats). Processed and fried foods don't break down properly and linger in your kidneys, liver, prostate and colon for an extended period of time if not for the rest of your life. If you work, it is better to bring your own lunch than to go out to eat. When eating out, it is hard to control how much you eat and what ingredients and chemicals have gone into the foods you eat. Healthy things to eat at lunch time might include salads with lean meat or sandwiches with wheat bread and preferably lots of vegetables added. -Dinner Ideas- Sweet potatoes: Sweet potatoes can be a meal in their self or added to any meal. They are delicious with cinnamon, molasses, and butter (or coconut oil). But sweet potatoes also are extremely healthy. As their color suggests, they are high in vitamin A. Here’s a link to an article detailing sweet potato benefits:sweet-potato-nutrition-facts-benefits Salmon: It’s perhaps the healthiest meat you can eat. You want to get wild caught salmon and not farm raised, though. Salmon is high in Omega-3 and has been known to prevent hair loss in men, help prevent cancer, extend life span, and prevent osteoporosis. I’ve personally noticed, healthier hair after regularly including salmon into my diet. Read this article to find out more about salmon:salmon-nutrition-facts Chicken: Chicken is lean and relatively affordable if you are on a budget. It also can be cooked in a variety of ways, made into a curry and eaten with rice, chopped up on top of a salad, put into a sandwich… Turkey: Turkey is another very lean meat you can include into your diet. Many types of vegetables can be eaten as side dishes with turkey: peas, corn, Brussels sprouts, broccoli… Potatoes: While potatoes get a bad rap because of their starch, I personally recommend them. Potatoes have a lot of vitamins and are very low in calories. Also, potatoes give you delayed energy, so they are a good food to eat at night, they won’t make you restless but also make you feel full at the same time. You can put so many things on potatoes. One of my favorite ways to eat a potato is to put a coconut oil, hot wing sauce, and a cut up avocado, salt, pepper and other spices add flavor. I have always had good results losing fat while eating potatoes. Wishing you best of luck... And any comments are welcome... I hope these ideas were helpful in getting you started on a healthy diet. If you have any questions just email us and let us know! And as always my friends.... Stay safe, strong and free! ♦ |
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