Top list of the food to stay lean.

9 Apr

While I don’t believe that extreme low carbs are necessary or most effective when you look at the long-term, research (example The Atkins diet is a popular diet that focuses on lean eating) has shown that there are some definite advantages to a low to moderate carb and higher protein diet for fat loss purposes. These include reduced appetite, higher thermal effect of food and “automatic” calorie control. It is essential to consume all the nutrients, be it proteins, carbohydrates or fats. Processed foods and junk foods are strict no-no for healthy diet. Stay away from packaged and processed foods. Aim to eat only lean meats, fruits and veggies.

The focus on the right choice of food should shift towards these questions:
How can we build an eating program that we can enjoy while still getting us leaner and healthier?
How can we build an eating program that helps us control calories?
Here’s one good answer: Eat a wide variety of high nutrient density, low-calorie density foods that you enjoy which still fit within healthy, fat-burning, muscle-building guidelines!
Here are the lists of foods I choose to achieve these outcomes. This eating plan is not difficult to stick with at all.
Remember, habits work in both directions, and as motivational speaker Jim Rohn has said, “Bad habits are easy to form and hard to live with and good habits are hard to form but easy to live with.” Learn to eat healthy snacks and create healthier eating habits.

These are listed in the order of preference.

Top 10 natural Starchy Carb and Whole grains
1. Oatmeal (old-fashioned)
2. Buckwheat  or buckwheat soba noodles or quinoa
3. Brown rice
4. Sweet potatoes
5. Multi grain hot cereal mix or barley, oats, rye.
6. White potatoes
7. Rye bread
8. 100% whole wheat pasta
9. Beans
10.Quinoa – see below
1/2 cup cooked
127 cals
23.5g carbs, 2g fibre
2g fat
4.5g Protein (only grain to have a complete Protein source)

Top 10 top vegetables
1. Broccoli
2. Asparagus
3. Spinach
4. Salad greens
5. Tomatoes
6. Capsicum (green, red or yellow)
7. Onions
8. Mushrooms
9. Cucumbers
10. Horseradish or Radish

Top 10 lean proteins
1. Egg whites and limited whole eggs.
2. Whey or Casein protein (protein powder supplements)
3. Chicken Breast
4. Salmon
5. Turkey Breast
6. Top round steak (grass-fed beef)
7. Tina in Spring Water
8. Lean Ground Beef
9. Chicken Liver
10. Low fat ricotta cheese

Top 10 fruits
1. Grapefruit
2. Apples
3. Blueberries
4. Papaya
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple

Top Healthy fats
1. Walnuts
2. Almonds
3. Extra virgin olive oil
4. Flaxseed
5. Flaxseed oil (supplement – not to cook with)
6. Avocado
7.Peanut butter

Sample bodybuilding diet to lose body fat and maintain lean muscle mass.

The following meal plan is just a sample of what foods you can eat in order to effectively promote fat loss while maintaining lean muscle. If followed correctly, this bodybuilding diet plan will help you tremendously in achieving your bodybuilding goals. This meal plan will give you approximately 250 grams of protein, 185 grams of low glycemic carbohydrates and about 50 grams of fats, for a total of 2230 calories. Meal timing is essential in any bodybuilding diet plan. Meals should be evenly spaced about 3 hours apart from one another. DO NOT leave your body without some form of protein for more than 3 hours. You do not want to start going catabolic as this will force your body to burn muscle for energy instead of calories.

This diet plan, combined with lots of cardiovascular exercise & weight training will give you a ripped, muscular physique.

Meal 1 (06:30)
8 egg whites, 1 yolk, scrambled or boiled
2oz traditional quaker oatmeal
half grapefruit

Meal 2 (09:30)
50 grams whey protein powder
1 teaspoon flaxseed oil
2oz traditional quaker oatmeal

Meal 3 (12:30)
5oz tuna in water
3oz sweet potato
3oz steamed broccoli

Meal 4 (15:30)
6oz grilled chicken breast
3oz sweet potato
3oz steamed broccoli

Meal 5 (post workout)
30 grams whey protein powder
30-50 grams simple carbohydrates

Meal 6 (19:00)
5oz lean steak or fish
6oz steamed asparagus

Meal 7 (22:00)
8 egg whites
3oz steamed brocolli
1 teaspoon flaxseed oil

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Bodybuilding diet tips

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