This article is about my 10 golden rules of nutrition. If I had to choose one article from the nutrition fundamentals section that I consider the most valuable, this is the one. If you ask me these are the 10 most important dieting rules you will find on the internet. Without these rules, you are nothing. You can count all the calories you want, drink all the protein shakes you want, use all the steroids you want, without following these rules you will never reach your full potential. Enormous changes to your body and life will be seen in a matter of days by simply following these 10 rules. You should read the other fundamental articles too of course, but these rules are the true fundament of your lifestyle. You should try to follow these rules at all times. Following these rules will have great positive effects on almost all aspects of your life. Some of the benefits include;
- A better physical appearance, not just because you will lose fat and gain muscle, but your skin, hair and general appearance will undergo positive changes too.
- More stamina, not only during exercise but through the whole day. You will feel more energetic; need less sleep and will have far more energy to be productive during the day
- You will have more mental energy during the day, concentration will be higher and you will perform better at mental tasks in general. If you combine these 10 rules with a caloric surplus diet the effects on mental concentration and focus will be even more dramatic
- You will have more resistance to illnesses.
- You will recover much faster. When on a bulking diet this effect will be most dramatic
- Your will have a far better mood, if you are used to bad nutrition habits and you change your diet by trying to follow these rules you will really feel like a million bucks each and every day. It is really shocking how much nutrition can do for your daily mood and general feeling of wellbeing.
Well, those are some pretty interesting effects aren’t they?. And the only downside to living by the golden rules is the fact that you have to discipline yourself to really stick to them. For some people, being disciplined is a very hard thing to do. (For more information about discipline, read the “achieving success’’ section of this website!) I understand that following these rules can be a hard task for some people, but you should at least try to make them your lifestyle. After you have learned to incorporate these rules into your life and you start experiencing the positive adaptions your body makes, they will be easier to stick to. Most people will notice great changes after just 2 weeks of following these rules
Now these rules are important, and you should definitely try to incorporate them into your life and stick to them as much as possible, but you should not become over-obsessed with these rules. In the end they are just healthy eating habits you should try to obtain. Exactly following these rules every day is near impossible, and not necessary at all. But you should at least strive to do these things every day so you become used to good eating habits.
I hope people understand that being a healthy person got nothing to do with following 10 magic rules some crazy-ass personal trainer posts at his website. Being a healthy and successful person is about obtaining the right habits and lifestyle.
Now, let’s get down to business;
- Rule number one: Make sure you eat every 2-3 hours. This is to keep your metabolism going and to supply your body and mind with a steady amount of energy. It would be best to eat at fixed times each day to avoid hunger and cravings. If you do not eat every 3 hours your body will go into catabolic state and that is something we absolutely not want.
- Rule number two: Eat 6-8 small meals instead of 3 big ones. This way you speed up your metabolism, and your body will have a steady supply of nutrients through the day.
- Rule number three: Eat at least 20% of your daily Calories at breakfast. Breakfast should really be your biggest meal of the day and you should really take the time for it. Breakfast is really important because it kick starts the metabolism and supplies the body of nutrients after a long night without food.
- Rule number four: Try to eat as much unprocessed food as possible. Eat whole foods, organic foods and biologic foods. Stay away from added sugars. Everything with high-fructose corn syrup in it should be avoided at all costs. You can find more information about good foods in this section.
- Rule number five; eat at least 2 pieces of fruit each day. It would be optimal to eat fruits with every meal. Endomorph’s should only eat fruit in the morning and post workout because of their high sugar content. Variety is key, try to eat at least 5 different types of fruit through the week. If you own a blender I advise you to add a fruit-shake to your breakfast.
- Rule number six; Try to eat vegetables with every meal you consume. Vegetables are very low in calories and should be consumed as much as possible. They contain lots of minerals, vitamins and anti-oxidants that your body needs to perform at its best. If you are trying to lose weight and get hungry because of calorie restriction you should eat vegetables. They are perfect as snack.
- Rule number seven; Try to eat protein with every meal you consume. Good sources of protein are; fish, red meat, eggs, poultry, cottage cheese, milk, and low fat cheese.
- Rule number eight; Drink at least 2.5 liters of water a day and do not drink any liquids that contain calories. (except milk, milk is good.) Protein shakes are okay too, but you should stay away from soda, energy drinks, and it would be best to not even drink coffee. Tea on the other hand is okay (it contains almost no calories) I prefer green Tea because it helps burn fat. If you are a heavy coffee drinker
- Rule number nine; don’t forget to eat your healthy fats. Bad fats are; saturated fats and transfats. Good fats are; mono and multiple-unsaturated fats. Good sources of fat are; olive oil, walnut oil, nuts, and fish.
- Rule number ten; Read all the articles in the ‘’nutrition fundamentals’’ section of this website. By doing so you will get a better understanding of why you eat the things you eat. And after you’ve read all the articles eating healthy will be much easier than it appears to be now. It will become a second nature, a habit.