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Bodybuilding and Fitness Newsletter 9/26/2018

10 Ways to Improve Your Diet

1) Feed the machine

Immediately after lifting, take in 15-40 grams of protein, 40-120 grams of carbs, and less than five grams of fat. If you can eat a second meal within the hour, take in the minimal amounts, if you can't eat again for 2 or 3 hours, take in the maximal amounts. Doing a lengthy cardio session immediately after lifting will do nothing but eat away your muscle mass.

2) Drink more water

For optimal hydration, take in a minimum of 1/2 ounce per pound of bodyweight. Proper hydration improves the function of nearly every cell in your body, including your muscle fibers. Water can also help you feel full so you eat less. Finally, drinking a gallon of ice cold water a day can help you lose an additional pound of fat a month due to the calories needed to raise the temperature.

3) Emphasize protein in the morning and carbs in the afternoon

Because of your circadian rhythm, your body can best utilize proteins in the morning and carbs in the afternoon and evening. (But you should not avoid carbs entirely in the morning or avoid protein entirely at night.) And no, eating carbs at night will not mysteriously make you fat, but it will increase your serotonin levels and improve your sleep.

4) Fill up on vegetables

Most vegetables are very low in calories and high in nutrients. If you have trouble getting hungry, drink your water and eat your veggies.

5) Don't vary your breakfast and lunch too often

Pick two or three breakfast menus and two or three lunch menus to stick with. This way you won't have to worry about your caloric intake, and you can find the foods that keep you full and energized. Get variety at dinner and count your calories then.

6) Get your snacks

Proteins and fats generally take a long time to digest and keep you full longer. Because of this, you may not need a mid-morning snack. But you should get between 1 and 3 afternoon and evening snacks such as fruit or nutrition bars.

7) Stay busy

Most people eat when they're bored. If you feel like eating because you have nothing to do, find something to do. Read a book, take a walk, work on a crossword, or call a friend.

8) Don't get discouraged

Most people hit peaks and valleys when they embark on a fat loss challenge. If you plateau or backslide a couple of weeks, work harder the next week. Even if you lose only 2 pounds a month, that's 24 pounds a year. Most people gain at a rate of only 3 pounds a year.

9) Incorporate proper supplementation

There are a number of quality supplements available that burn calories, suppress appetite, and increase energy. The problem is, for every quality supplement; there are ten worthless/dangerous supplements. Research the ingredients and the company before making a choice. If you are on medication or have any health problems, consult your doctor or pharmacist as well.

10) Write it down

Most successful dieters track their food intake. You don't necessarily have to do this everyday, but it should be done periodically.

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