1)Eat To Your Goal-Eat below your calorie needs if you need to lose weight. No cut in excess of 30 per cent.
When you intend to add weight, eat above. Raise as required by 15 per cent.
2) Eat at least 30 per cent of each nutrient per day (protein / carbs / fats) for Balance-Get. The other 10 per cent is doing with it whatever you want.
3) Eat the right things. That’s how it goes.
Protein-Lean and Full (chicken, turkey, egg whites, whey) Carbs-Fruits and veggies will make up most of your diet and be combined with every meal.
High mix of fats-poly / mono-fat (fish oils, nuts, olive oil);low saturated fats 4) Eat often-eat 4-6 meals a day.
Each meal should contain 1 whole protein.
Every meal should contain 1 fruit/veggies carb source.
5) Eat 1 ingredient-85 percent of your meals will consist of one ingredient.
An element in apples is a kernel. An ovum is an egg. You can certainly mix and match on ingredient items, but other than that your items 85% of the time should only be 1 ingredient items.
6) Drink Water-1/2 to 1 gallon per day for exercising women, 1 to 1 1/2 gallon for exercising men.
That’s it. If you stick to that you will get results, plain and simple.