10 Nutrition Rules For Losing Fat & Building Muscle


There are basic rules when it comes to nutrition – knowing what time to eat, how much, and what to have. However, they are not all. Below you will find 10 golden rules of nutrition for a healthy fat-free body.

1. Eat often

If you wish to achieve proper body shaping you need to eat healthily every 2 or three hours. This helps jumpstart your metabolism, which accelerates fat burning. Eating in this frequency helps curb hunger cravings too. Diving the number of awake hours by three will give you an estimate of how many meals you should be eating per day. Many nutrition experts say you should not eat post 7 or 8 at night but the fact is you should eat healthily even then as long as it is after a 2-3 hour gap. These meals should be nutritious as opposed to snacking. Eating healthy is crucial especially when you are eating so often for nutrition.

2. Protein in meals

Include 40 or 60 grams of protein along with every meal you have to curb blood sugar and promote lean muscles in the body. Make sure to consume lean protein such as chicken, beef, turkey, fish species like tuna, salmon, orange roughy. Egg whites are great as are cottage cheese, skimmed cheeses, yogurts, etc. If you wish to have supplements try blends like milk protein, casein, or whey variants. Women need to include 20 or 30 grams of protein with every meal. Read more on the ideal way to take protein for bodybuilding

3. Include vegetables

Every meal you have should also include vegetables. This accelerates fat loss and provides the body with minerals and vitamins. Phytochemicals present in these vegetables promote the proper functioning of the body. Vegetables also promote body recovery between training sessions. Intensive training produces free radicals inside the body and consuming vegetables help fight these because of the antioxidants. Thus muscles damaged will heal faster when you have vegetables. A diet based too much on protein raises acidity in the blood and needs to be neutralized by fruits and vegetables rich in alkaline. Ideally, consume vegetables every 2 or 3 hours. If you are purely vegetarian than you might like to check out these top 10 vegetarian sources of lean protein

4. Include healthy fats

As much as 30% of the diet should be inclusive of healthy fats. Make sure to strike a balance amongst polyunsaturated, saturated and monounsaturated fats. Try to include more fish and olive oil in your diet to get the healthy omega 3 fatty acids into your body. Make sure to avoid trans fats because they clog arteries. Fried foods, shortening, margarine, pastries, cookies, crackers, doughnuts, fried chicken etc. contain trans fats. While buying foods, check the label to see if it contains shortening, partial hydrogenated or fully hydrogenated oils. If so, these are trans fats.

5. Avoid ‘empty’ calorific beverages

Popular beverages have no nutritional value and contain loads of calories. Thus, consuming these does no good to any training session. Fruit juices can never be a replacement for real fruits and vegetables. Make sure to include plenty of freshwater and green tea as part of your regular diet. You can also have low-fat varieties of milk.

6. Eating whole foods

Whole foods help your body feel more satisfied. You will be able to achieve superior results by just sleeping right, planning your meals and training right. You can get to see instant changes by just following these rules. Eat whole grains and foods like oatmeal etc. As many as 4 or 6 of the meals you are having should include the high quality of food. Thus, ensure to include more minerals, vitamins, fiber, antioxidants in your diet.

7. Broad-spectrum of foods

It is important to cycle up your diet by rotating food groups each day. This ensures variety and avoids boredom in eating. Make sure to purchase different varieties of fruits, vegetables and grains every week so that your cooked foods also reflect variety.

8. Know binge triggers

Most of us have certain triggers, which make us binge or eat more. Some people love having pasta while others cannot resist cheesecakes. Some others have a weakness for fried crisp foods. If there is a high fat food, which you find hard to resist, know the trigger and ensure to give it away! This applies even to the healthy foods. The problem arises because you will tend to overeat it and consume more calories.

9. Plan meals

Preparing your meals and foods in advance can not only ensure rewarding results but get you all the nutrients that your body needs to stay healthy. While it may mean a little extra work in preparing the mini-meals in advance and waking up earlier than usual, it can mean all the difference when it comes to body shaping results!

10.Carbohydrate intake timings

This is a crucial element because you need to consume carbohydrates at the appropriate times such as breakfast times, just before, during, and after the workout. In addition, there should be two meals after the workout, which include carbohydrates. More on carbohydrates and bodybuilding

By following this ratio and timing, you will enhance your muscle to fat gain ratios and you will soon know, which is the best time to take carbohydrates. The amount of food eaten at any point of time in the day should depend on your body requirements at that time.

The 11th Golden rule for faster muscle building:

Timing of your nutrients

The aim of all training is to enhance muscle and lose fat. Just focusing on fat loss or gain can result in a shortfall in nutrition. Modern research shows that having the right kind of proteins, carbohydrates, and fats can bring about the kind of optimal body change you want. While some carbohydrates or sugars spike insulin levels others cause slower release helping you stay fuller longer. Some proteins get released quicker into the bloodstream and their benefit will depend on what time of the day it is. Some fats will directly target fatty areas of the body and result in fat gain. Then there are other fats, which raise metabolic levels, boost fat-burning power, and raise testosterone levels. Merely focusing on the number of calories ingested and hours spent working out will not help. The focus should be on the right kind of training, sleep, proper nutrition and the optimal times to eat certain food groups.