Protein should be lean and varied and account for about 30% of your total caloric load or 1-2 grams of protein per pound of body weight depending on your fitness goals.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load (carbs and protein work together to build muscle).
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories are not something that I count… I usually eat until I’m no longer hungry (avoid over eating), try not to allow myself to get hungry throughout the day and eat something every 2.5-3 hours while awake. Finding the right nutritional regime is a trial and error process that will require you to get familiar with you body and they way it reacts to different foods and changes to your eating habits.
So what should I be Eating?
Basically, base your diet on garden vegetables, especially greens, lean meats (I say away from beef and pork for personal preferences), nuts and seeds, little starch, and as little sugar a possible. That's as simple as we can get. When we grocery shop we tend to avoid the middle aisles except for frozen veggies and fruits. We follow a basic vitamin regimen that consist of; multi vitamins, glucosamine, fish oil, multi carotene, vitamin (C, B, E) and phytonutrients.
The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plethora of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search "Google" for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. Other fad diets have also created just as many issues due to lack of proper nutrients.
What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research "hyperinsulinism" on the Internet. There's a gold mine of information pertinent to your health available there.
Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search.
I’m not a licensed or certified nutritionist however I am a lifelong fitness buff and a certified personal trainer. What I speak about is all based on experience, personal preferences and various forms of exercise programs i.e. CrossFit, Cross Training, Olympic Lifting, Power lifting, Track & Field, Football, Basketball, Swimming, Cycling, Rowing, Gymnastics, Rock Climbing, Parkour and Calisthenics workout.
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