Healthy Eating Guidelines – How To Eat To Stay Lean and Fit


These guidelines are simple and fundamental. You may have heard many of them before, but hey, it’s not going to hurt if you hear it again.

Guideline # 1 – Eat Whole Natural Foods
If you were to just follow this guideline alone, you will be on your way to a leaner, stronger and healthier body. Eating natural foods helps your body function more efficiently and utilizes it like raw energy. Your body was created to eat these types of foods and not anything else.

Eating processed man-made foods unfortunately, ‘gums up the works’, or in other words, makes your body operate unproductively. I mean, think about it. All the crap that is added into food nowadays such as preservatives, sugars, salts, hidden fats or anything else simply to make your food taste better will not help you get into shape. Don’t be fooled by ‘low in fat’, ‘low in sugar’, ‘low in sodium’ and ‘high in vitamins’ pre-packaged garbage. If it comes in a wrapper, package or box avoid it like the plague.

Guideline # 2 – Eat Small Frequent Meals Throughout The Day
Eating frequently helps your body burn fat as opposed to storing it if you do not. Every time you eat, you are positioning your body to be in a fat-burning state. Your body utilizes each meal as if it were fuel. After 2 or 3 hours, this fuel runs out and needs to be replenished again. If you eat just enough, your body efficiently utilizes the nutrients you give it. You eat when you’re hungry but you are not overeating.

When you eat sporadically or skip meals, your body will eventually go into “starvation mode” which is something you want to avoid! But wait, it gets worse. Your body also starts to cannibalize your muscles and your metabolism slows way down. To protect itself, your body stores fat. It doesn’t matter if you are eating healthy foods. If you wait well over 3 hours after a meal, it’ll be too late. You will always store fat.

Guideline # 3 – Eat a Protein with a Carbohydrate
It’s very important that you ALWAYS combine your proteins and carbohydrates. Proteins act as building blocks for your body. They are made of amino acids that build and restore your muscle. Carbohydrates give your body energy. Every time you feed your body carbohydrates, your body produces glycogen. Carbohydrates also produce insulin which acts as the transport system for all your nutrients. So it is crucial that you eat both at the same time.

When you just eat protein you will lack energy. Your body needs carbohydrates for your nervous system to function properly. Only eating protein will cause your workouts to suffer because your glycogen (stored carbohydrates) will never be efficiently replenished. You’ll also have amino acid deficiencies. When you only eat protein, your body will start to break down your muscles or amino acids for energy production. It needs carbs to fuel your body initially to avoid this from happening. Nutrition is everything when trying to get into shape!

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About Author

Katumba Samson

I'm a bodybuilder and a fitness model from Johannesburg, South Africa who has competed in several bodybuilding competitions. I'm a fitness writer and certified personal trainer who specializes in bodybuilding, workout planning and nutrition. See my profile page for more information!

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