10 Important Rules of Diet You Should Know
Diet is the most important component when it comes to muscular defined body. 80% of your results depend directly on your eating habits. Follow these “commandments” of fitness diet and reach your goals twice as fast!
If you want to take your body to the next level, you need discipline in the kitchen!
1.DETERMINE YOUR MACRO-NUTRIENTS CONSUMPTION
Your goal is to set up and know your needs of macro-nutrients. If you want to reduce body fat, you should know what calories to consume in order for this process to be realised. If your food consumption is out of hand this will lead you nowhere.
2.BALANCE YOUR PROTEIN INTAKE
Recent studies show that allocating protein intake every 3-5 hours during the day is optimal for stimulating protein synthesis.
Carbohydrates are the primary source of energy of your body. During our training, the body is ready to absorb more carbohydrates. Try to consume 30-60% of your daily intake of carbohydrates before and after training.
4.CONSUME LESS THAN 10g FAT
Fat slows down your digestion. In the period before and after your training you should aim to consume carbohydrates in that way they can be absorbed as quickly as possible. In order for that to work you should avoid eating more than 10g of fat before and after training.
5.DRINK MORE WATER
Water consumption is extremely important for the overall health of the body. 80% of our body is created from water. Adequate water intake will ensure optimal functioning of the kidneys. Even if you are just a little bit dehydrated, this can lead to a 10% reduction on your performance.
6.MORE FIBRE INTAKE
Dietary fibres are an essential component for your health. Fibres help to reduce cholesterol, blood pressure, reduces the risk of heart disease, type 2 diabetes and helps to regulate the digestion. Fibres also reduce hunger.
7.INCREASE YOUR LEUCINE CONSUMPTION
Protein synthesis is stimulated by eating adequate amounts of leucine. Leucine amino acid is one of the most important building blocks your muscles need. Consuming 5-10 grams of leucine per meal will maximise protein synthesis. Sufficient amount of leucine intake can be extremely difficult for vegetarianism because the direct source of leucine are chicken, fish, etc. Meat contains more leucine unlike plant products. If you can’t consume 150-200 grams of meat per meal then it’s advisable to consume BCAA supplement that will ensure sufficient leucine intake.
8.CONSUME ALL KINDS OF MACRO-NUTRIENT
The downward spiral in each diet appears when doing a full restriction of any macro-nutrient. When you stop whole consuming of carbohydrates from your diet (Atkinson diet) is unsustainable for long period of time and can lead to rising your weight than you had when you finish. For long-term success, it is best to balance all the macro-nutrients.
9.TRY NOT TO PUT FOOD RESTRICTIONS
As children, when your parents forbid you something, that was the only thing you wanted to do, right? If you completely restrict yourself of eating a certain kind of food, it can lead to many eating disorders. In order to allow yourself to consume all kinds of food, the flexible approach is always recommended (according to your need). The more balanced your diet is, the bigger are your chances for long-term success. Consider this – if you prohibit yourself ice cream, what are the chances that it will be the thing you overeat in a certain period of time? Conversely, once or twice a week you can afford to try it. This way you will build a healthy relationship with food.
10.BE CONSTANT AND PERSISTENT
You can have the best diet guru making you a diet plan, but if you don’t follow it, that diet plan is worth nothing. Commitment and discipline of the diet is the most important factor for success.