Rule 1: Eat at least five times a day.
Regulating your metabolism is one of the keys to melting fat, maintaining/regulating blood sugar, and keeping your body energized throughout the day. The easiest way to accomplish this is to follow the same eating patterns daily: Breakfast, Snack, Lunch, Snack, and Dinner.
Rule 2: Plan your meals around caloric need.
Anything consumed in excess, whether it is healthy or not, is converted to fat because your body simply doesn’t use it. Click here to calculate your metabolic rate. Once you know the about of energy your body is using daily, you can plan your meals to either create a deficit to lose weight or and overage to gain weight!
Rule 3: Adjust meals to meet energy demand.
Meals should be planned by energy need for the following 2-3 hours. If you are heading to work to sit till lunch, have something small including protein and fat. If you have an afternoon on your feet, energize your body with some fresh carbohydrates! Before you plan to hit the gym have some carbs and protein so your body have energy and is more likely to burn fat as fuel and still have the protein for recovery.
Rule 4: Balance meals so don’t store excess nutrients as fat.
A balanced meal will keep your glucose from spiking which causes excess fat to be stored and will provide your body with the essential nutrition throughout the day. Along with the first 3 rules, spread out nutrient/calories throughout the day evenly to allow your body times to process and use properly.
Rule 5: Supplement to avoid deficiencies.
We can’t always be on top of our nutrition game. In order to avoid any issues and ensure you have the proper level of vitamins and minerals, some supplementation can be beneficial. A basic gender specific vitamin, greens supplements, and protein powder can go a long way to keep you healthy and on track.