Key Dietary Guidelines
Physical activity is a must!
Adults who desire to lower their risk of chronic disease should engage in at least 30-60 minutes of moderate intensity exercise on most days of the week. More vigorous and longer duration sessions = greater health benefits.
Select lean protein sources such as poultry, fish, lean ground beef, bison, turkey, and tofu.
Select appropriate fats for consumption:
Polyunsaturated and monounsaturated such as fish, nuts, olive oil, and avocados are excellent choices.
Consume no more than 10% of your fat calories from saturated fats.
Trans-fats should be avoided completely.
Select appropriate carbs:
Fiber rich veggies: Dark green veggies such as broccoli, spinach, and other dark leafy greens. Orange veggies such as carrots, sweet potatoes, pumpkin, and winter squash; beans and peas such as pinto, kidney, black, garbanzo, split, and lentils.
Fruits: Variety is important looking for the source in its entirety rather than relying solely on juices.
Whole Grains: Cereals, breads, pastas, crackers, rice, and oats. Ensure that “whole” is in the list of ingredients when looking for grains.
Interested in maximizing Fat Loss?
Avoid Crash Dieting!
Exercising = Increased Calorie Burn, therefore, exercise is a must!
Exercising increases your Resting Metabolic Rate (RMR) = Increased calorie burn even when resting!
Having more muscle mass increases calorie burn!
Exercise preserves your muscle = Increase in fat burn!
The higher the intensity = the more the fat loss! High Intensity Interval Training (HIT) = Best option for fast and efficient fat burn.
Don’t starve yourself! – This will only cause you metabolism to naturally slow down, release cortisol, and store fat rather than burn.
Consume proper fats, primarily lean proteins, and low-glycemic carbs.
Minimize added sugars!
Don’t skip breakfast! – The most important meal of the day.
Drink lots and lots of water!
What about Hydration?
Hydration is extremely important!
Lack of hydration will cause fatigue and loss of coordination skills.
Performance will suffer with loss of as little as 2% of body weight in fluids.
Exercising individuals should consume water before, during, and after exercise.
Don’t wait until thirsty to hydrate yourself!
It your focus is fat loss, don’t consume sugar/carbohydrate sports drinks during your training session.
For more great nutrition tips, visit our blog!
