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5 Nutrition Musts For Any Diet To Thrive

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Every diet I’ve ever read ALWAYS claims to be the best out there. I believe there are some solid choices and some others that are not so hot.

One thing I know based on hundreds of client trails is that there are 5 things that if implemented correctly will take any diet to the next level.

Maybe you are doing just fine on your current regimen… I can assure that if you take a minute to dial in the 5 things from this video, the diet you think is doing just fine, will be that much better.

Keep reading after the video to learn:

  • How much protein you should be consuming
  • How much water your body needs
  • What foods you should be eating
  • How often you should eat
  • And how to know what foods to stay away from

Nutritional Guidelines:

1. Protein Consumption (both male and female)

2. Hydration Status (this doesn’t include other beverages)

  • One-half body weight in ounces per day.

⚡ Related: Learn How Much Water You Should Be Consuming Daily

3. Food Quality (stick to whole foods from as close to nature as possible)

  • Lean meats, vegetables, nuts and seeds, a little fruit, little starch, no sugar.
  • This means nothing processed, no refined carbs, and no sugars.

4. Frequency (consistency is key)

  • Everyone’s schedule allows for something different. Don’t get hung up on having to eat a certain number of times because you have been told to do so.
  • The important thing is to get all of your macros in, whether that’s 3 square meals or 6 small meals. Consistency is what you are after here.

5. Food Intolerance Tracking (how you feel after each meal)

  • Be aware of how you feel. And make note of it. Most professionals don’t even go here. But, it’s so important to your long-term health and wellness.
  • Use a simple scoring system in your food log.
  • Then remove those foods from your diet for 21 to 30 days. You can reintroduce those foods to pinpoint your food intolerances, and then make your decision on whether or not to get rid of them all together.

By implementing the above, you will dramatically improve your diet, mood, energy levels, and even sleep patterns.

Give them a shot, stay consistent, and then let me know how they are working for you.

Want help with creating your own nutrition program? Check out our Custom Meal Plans and we will create a nutrition program based on you, your body and your goals.

Are You Overeating or Undereating?

How do you know if you’re overeating or undereating?

Here you’ll learn all about how to figure out how many grams of fat, protein, and carbs you should eat each day so that you don’t overeat or undereat.

Firstly, the answer is based on your goals. So, what are your goals? Do you want to:

  • Lose fat?
  • Gain muscle mass?
  • Maintain your weight, but become leaner?

Answer those questions first.

After you define your goal, you’ll need to find your BMR.

Find your BMR

This is the number of calories that you burn in a 24-hour period, while your body is at rest (but not sleeping). You can find a free calculator online that will help you calculate this number.

Or, you can do the following calculation: divide your body weight by 2. Now multiply by 24.

This will give you a general approximation of what you need to be eating in order to effortlessly lose some weight, or if exercise isn’t a part of your day simply maintain your current BMI. If your goal is to put on size, you will need to increase these numbers based on how fast/slow you are looking to add size.

Example of a 200lb man:

200 / 2 = 100 x 24 hours = 2400 calories.

This means this man should eat 2400 calories across the day. I recommend breaking this number of calories into 5 or 6 meals per day.

If you want a more accurate calculation, then use a body fat caliper. You can find them on Amazon.com for $4. This will give you a more reliable body fat reading. You can then input those figures into an online BMR calculator.

Use an activity multiplier 

To make the reading even more reliable, you can use an activity multiplier (again, find an online calculator that makes this process easy). This will help you to add the required extra calories if you have an active job.

Use your BMR calculation to assess your needs

⚡ Related: Learn How to Easily Calculate Your Calories

As you know I recommend foods from nature, such as:

  • Fish
  • Fowl
  • Nuts
  • Seeds
  • Lean meats
  • Vegetables
  • Fruits

With this in mind, you should consume the required number of calories from the quality food sources listed above.

You should then structure your macronutrients so that you don’t store any fat at night. It is advisable to eat your carbohydrates around your workout times.

For the first 3 meals of the day, consume one-third of your calories from each food group (fats, proteins, and carbs). As you get to meals 4,5, and 6, taper off the carbs and eat more calories from proteins.

When I’m cutting, I like to eat 100% of my calories from protein (for meal 6). I also stop eating 3 hours before bedtime to ensure I get as lean as possible.

Use the tips and system above in order to figure out your calorie intake, and make sure that you don’t over or under eat. You can also sign up for a Custom Meal Plan and have one of our expert nutritionists make a nutrition program designed specifically for you and your needs.

If you have any comments or questions, leave them below.

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