A while back a bunch of guys training under me wanted a set of rules to follow for eating in general. And they wanted something simple and easy to follow so I wrote these up. It is not for weight gain or fat loss or anything in particular. There are the rules of eating no matter what your targets are. Beyond these, if you want to lose fat or gain weight you have to play with your calorie consumption in many different ways, but that is a topic for another post. Here are the 10 commandments and 2 principles-
1. Eat 5 serving of fresh fruits and vegetables a day.
2. Reduce consumption of processed goods, table sugar, starches and baked goods to 10% of your diet.
3. Drink 4-5 liters of fresh water a day.
4. No sodas.
5. Increase your protein intake to at least 1.5g per Kg of body weight per day. Vegetarians can easily get this by eating milk, paneer or cottage cheese, curd, beans, legumes, peanuts, almonds, walnuts and eggs. Small amounts of cretene monohydrate and BCAA supplements (3-5g a day) will ensure a healthy protein profile. Variety is the key to ensuring healthy protein consumption.
6. Restricts your carbs to whole grains and fruits. Rice, wheat, oats and daliya are good.
7. Lesser the processing, the better the food.
8. Eat till satiation- do not binge.
9. Always eat breakfast.
10. Try to eat atleast 3 different colors, 3 different smells and 3 different tastes each meal.
The two principles are-
1. 80%! Its impossible for anyone to follow all ten perfectly 100% of the time. As long as you strive to get 80% stuff right, the last 20% will take care of itself and you can enjoy that much anyway.
2. Do not guess, keep a food diary and write down the 10 rules. Before you know it you will find yourself following good eating habits naturally.
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