Intro to Diet
Living a healthy lifestyle: An introduction
In the fitness and weight loss industry, a lot of nonsense gets passed off as science. Cleanses, fasts, and otherwise unhealthy or unsustainable diets become revered as the gold standard of quick body transformations, because these methods work wonders in the early stages of fat loss programs.
Allow me to let you in on a little secret of the strength and nutrition world, though: every program works at the beginning. Going from sedentary to active works, changing your diet even just slightly works, and most of all, doing both at the same time works wonders.
In order to achieve long-term success in a fat loss program, the only thing you have to do is maintain a calorie deficit. There are many ways of achieving that goal, and there is no one-size-fits-all solution. However, there are a few concrete rules that every fat loss program needs to follow to be successful, so regardless of your diet strategy, you must do these three things.
1. 50 percent of what you eat should be vegetables.
If 50 percent of your diet is vegetables, then at least 50 percent of your diet isn’t crap.
Vegetables are the best carbohydrates. I know that carbs have essentially become viewed as weight loss’s kryptonite, but think about them like this: There are two main types of carbohydrates—fibrous carbs and starchy carbs. Fibrous carbs are very filling and low in calories; they include foods like broccoli. Starchy carbs, like rice, are probably what you think of when you hear carbohydrates. These are also pretty filling, but not quite so low-calorie. For example, three cups of broccoli and three cups of brown rice take up the same amount of space in your stomach. You’ll feel full after eating either option. However, the broccoli contains about 90 calories, and the brown rice, about 650.
Easy action step: Make 50 percent of your diet vegetables.
*Add vegetables to every meal. Some people struggle to add veggies to breakfast. Try a veggie omelet, a green smoothie, or a breakfast salad.
No matter how good you are about your diet and exercise, inadequate sleep will significantly hinder your progress. Sleep helps regulate the hormones that control your metabolism and appetite. If your appetite increases and your metabolism slows down, you are in trouble. So guard your sleep like the precious commodity that it is!
Easy action step: Get sufficient sleep.
*The average adult needs between six and eight hours. Find out what you need to function at your best and obtain it every night.
3. Stay hydrated.
Everyone knows that you should drink water, but a lot of people don’t know why. First off, your body is 70 percent water; it makes up a large portion of your blood, organs, and even your bones. Water is necessary to regulate body temperature, transport nutrients, and build muscles; it also plays a role in digestion, respiration, and even reproduction. Water is the most essential nutrient there is. It also happens to be the cheapest and most abundant.
Easy action step: Start every day with a large glass of water!
*Drinking a big glass of water first thing in the morning helps you in multiple ways:
• It fills you up.
• It rehydrates you.
• It kick-starts your metabolism for 0 calories.
In addition to these three easy steps for your health, we suggest you follow one of our incredibly easy-to-implement diet plans: flexible dieting, paleo smart, or intermittent feasting.