Best body secret: Stop hunger
Without the proper nutrition facts and information, you will not be satisfied with the results of your muscle building or fat burning efforts. Mercola's Nutrition Plan Level 2. The cornerstone of a healthy diet pattern should be to replace processed food with real food whenever possible. Remember, there is no charge for this life-saving information in this Nutrition Plan. Want to increase your fat burning?
Healthy Dinner Plans for Summer
Your body needs all three to function at an optimal level, so your nutrition plan should feature each macronutrient in balanced proportions. The USDA recommends daily energy intake proportions of 45 to 65 percent from carbohydrates, 10 to 35 percent from protein and 20 to 35 percent from fat. You can experiment with these proportions to see which feels best for your body.
Eating a balanced diet -- including fruits, vegetables, whole grains, protein, dairy and healthy fats -- provides you with micronutrients such as vitamins and minerals. Eating a variety of fruit and vegetables of different colors also gives you antioxidants and fiber. Various types of grains, such as whole grain bread, brown rice, oats and bran, also give you fiber, while a selection of dairy foods provides you with healthy bacteria for your gut.
The foods and meals included in your nutrition plan should provide enough energy and enjoyment to leave you feeling satiated and satisfied, but your plan can also include healthy snack options.
These snacks should be predominantly whole foods, like vegetables, nuts, natural yogurt and eggs. More indulgent options include dark chocolate, sugar-free frozen yogurt or soft cheese; these will take the edge off your cravings without loading you up with salt, sugar and unnecessary calories and carbohydrates. Staying hydrated is a vital part of good nutrition. But remember, going on a muscle-building diet is not an excuse for eating everything in sight.
Instead, you'll eat just enough high-quality, nutrient-dense carbs when your body needs them most—around your workouts. Note that the plan here is for a guy who trains in the afternoon. If your sessions are in the morning, simply rearrange it so you're eating the starchy meals before and right after your workout and then avoid starchy carbs later in the day.
To accelerate your weight loss, limit starchy carbs to the period directly after weight training. This plan places a heavy emphasis on leafy greens and veggies for the remainder of the day—a practical way to cut both calories and carbs.
You'll be eating more fat, as well, to switch your body from using carbs to fats as its main source of energy an insider trick for torching fat but not muscle. View all articles by this author. Meal Plan For Every Guy.
Double Chocolate Cherry Smoothie. Protein Bar Recovery shake. Olive Oil Extra virgin. We've seasoned them in delicate flavors--lemon, garlic and dill--so their natural sweetness can shine through. Pick fat asparagus stalks for easier skewering. We love these salty-sweet grilled peaches anytime the fruit is in season. Stuffed with goat cheese and honey, they work as a side, appetizer, or even dessert. We love fresh summer corn when it's in season, but frozen corn makes a great year-round substitute in this quick and easy side dish.
By Victoria Seaver, M. Enjoy summer's bounty with this healthy 1,calorie meal plan that will help you lose weight and keep your blood sugar under control. Your Guide for Summer Meal Prep.