Eat every 23 hours no matter what
Are you doing this - no matter what? Now, you don't need to eat a full meal every 2-3 hours but you do need to eat 6-8 meals and snacks that conform to the other rules below.
To make it easier on you, we've provided 100 meals that you can use daily to improve your feeding frequency.
An Introduction by Dr. John m BeRardi
"100% nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible."
2. Ingest complete, lean protein each time you eat.
Are you eating something that is an animal or comes from an animal - every time you feed yourself? If not, make the change. Note: If you're a vegetarian, this rule still applies - we'll discuss your needs later in the Protein A Plenty section of the book.
To help you understand how to do this, all of the meals in this book contain a good portion of complete, lean protein.
3. Ingest vegetables every time you eat.
That's right, every time you eat (every 2-3 hours, right), in addition to a complete, lean protein source, you need to eat some vegetables. You can toss in a piece of fruit here and there as well. But don't skip the veggies.
To show you that eating veggies isn't the frightening proposition it used to be, most of the meals contained in this book use veggies in their preparation and actually make them taste good!
4. If want to eat a carbohydrate that's not a fruit or a vegetable (this includes things like things rice, pasta, potatoes, quinoa, etc.), you can - but you'll need to save it until after you've exercised.
Although these grains are dietary staples in North America, heart disease, diabetes and cancer are North American medical staples - there's a relationship between the two! To stop heading down the heart disease highway, reward yourself for a good workout with a good carbohydrate meal right after (your body best tolerates these carbohydrates after exercise). For the rest of the day, eat your lean protein and a delicious selection of fruits and veggies.
To make this rule easy on you we've labeled the meals in this book as PW (good post-workout meal; to be eaten within a few hours after exercising) and Anytime (good meals for any other time of the day).
5. A good percentage of your diet (25-35%) must come from fat. Just be sure it's the right kind.
There are 3 types of fat - saturated, monounsaturated, and polyunsaturated. Eating all three kinds in a healthy balance can dramatically improve your health and even help you lose fat.
Your saturated fat should come from your animal products and you can even toss in some butter or coconut oil for cooking. Your monounsaturated fat should come from mixed nuts, olives, and olive oil. And your polyunsaturated fat should from flaxseed oil, fish oil, and mixed nuts.
The meals contained in this book offer a good variety of healthy fats. To understand more about fats, check out the Swimming Up Stream - Fish Oil Boosts Metabolism; Don't Spoil Your Oil; and The Alpha and the Omega of Fats sections of the book.
AN INTRODUCTION BY DR. JOHN M BERARDI
"This is no ordinary cookbook - it's a full blown optimal eating manual."
Continue reading here: Have 10 foods
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