Diet Tips

The cliché phrase "you are what you eat" cannot be more accurate in the context of fitness and well being. You can forget about the six-pack, or getting "toned" without (surprise, surprise!) a carefully designed diet. Now, I hear all the time the same broken record that "if I workout a lot, I don't need to worry about what I eat, because I burn it all anyway". This cannot be further from the reality (unless you are blessed with an extraordinarily fast metabolism), because if you are not "fuelling" your body with the appropriate quantities of nutrients suited for your goal, it will not produce the appropriate results. Dieting is the toughest and the meanest enemy you will encounter on your journey towards the ripped physique you desire. Working out 4-5 hours a week is not as challenging as resisting the urges to stuff your face in cheescakes and chocolates 24/7. But, if you are really serious about getting results you will have to overcome this challenge. Here are some general tips that should assist you to create a sensible diet plan.

Tip #1: Small Meals.

Yes, I will say the same thing you have already heard so many times: you should eat 5-6 small meals every 2-3 hours. The key to any diet is to keep the metabolism working at the fastest rate. This way your body becomes more efficient in burning energy, which in turn will assist you in burning fat.

Tip #2: Timing

Timing the nutrient intake plays a detrimental role in your diet. Do not be fooled that you cannot eat simple carbs or fats in your diet, it's not true! The catch is when you eat them and that is when you will have to show some planning skills. While protein should be divided into even portions throughout the day with each meal, carbs and fats should be separated from each other. Since fat slows down digestion and the breakdown of nutrients, it should neither be ingested upon awakening nor pre or post workout. The reason to this is that during these times you need the energy to be extracted as fast as possible. However, when it comes to bed time, you should cut the carbs out of the equation (as you will not use up a lot of energy while asleep) and replace them with healthy fats (mono and polyunsaturated, as well as omega 3). It will slow down the digestion and will extend the nutrient intake throughout most of the night. The protein you injest at night should come from milk products or Casein supplementation, as this type of protein is slow digestive. Simple carbs are most useful after workout, as they spike insulin and begin recovery process much faster than complex carbs.

Tip #3: Vegetables vs. Fruits

Many people are convinced that eating fruits as a snack is healthy after all, they are a good source of vitamins and minerals. However, they are also rich in fructose, which is a naturally occuring sugar. Now, you might think that eating a banana in the morning, a few grapes later on in the day and an apple in the evening is a great idea. But, if you sum up the amount of sugar (fructose) you injest throughout the day, you would be surprised to find out that it is equivalent of a three or four poptarts. Therefore, I suggest to cut the fruit out and only have a high GI fruit (banana, orange, grapes, etc.) after the workout. Unlike fruits, green, leafy vegetables do not contain simple carbs and are rich in fiber, vitamins and minerals (much richer than fruits). These veggies (broccoli, spinach, kale, brussel sprouts, cucumbers) should become a staple in your diet and should be eaten with every meal and as much as possible.