You're in the gym three to five days a week, working hard and getting stronger. But, you simply aren't seeing the expected weight loss and muscle gain. The issue is probably not your workout routine, but the most overlooked and under-appreciated aspect: diet and nutrition. Nutrition is at least equally important to weight loss and muscle gain as weight training, according to the Mayo Clinic.
Basics
Regardless of your age, sex or physical condition, the basic principles of nutrition apply. Meal sizes and nutrient proportions are the only variables. Generally you should eat five or more medium-sized meals and drink eight cups or more of water daily. Daily caloric intake should consist of 25 percent protein, 20 to 40 percent from carbohydrates and 20 to 40 percent coming from fats. Divide the protein intake so that some protein is eaten at every meal. You should include a lot of raw vegetables in your diet and avoid processed foods, meals heavy in carbohydrates and fats, sweets and sugary foods, junk foods and alcohol, according to an article from Arne Astrup in "The American Journal of Clinical Nutrition."
Protein Sources
Lean meats, fish, poultry, eggs and cottage cheese are your best protein sources. Beans, legumes and nuts are a beneficial source of protein, especially for vegetarians. Dairy products, other than cottage cheese, generally are high in sugar content and should be limited in your diet.
Carbohydrates
Green beans, spinach and broccoli are almost ideal sources of carbohydrates. Complex carbohydrates sources include brown rice, plain oats, whole grains and legumes. You should use moderation in the consumption of fruits and berries due to the high sugar content. Foods to avoid include sweets, sugars, breakfast cereals and any processed carbohydrate sources. Potatoes, corn and whole wheat bread are other foods to eliminate from your diet.
Fats
Fatty fish, such as salmon, are an excellent source of fats and oils. Nuts, flax seed, olive oil and egg yolks also provide healthy fat sources. Plant-based oils should be consumed at room temperature, and you should avoid any cooking method that utilizes heated oils. Grilling, steaming and broiling are the preferred cooking methods. You should also avoid processed fats, most often found in sweets and salad dressings.
Considerations
You should base the amount of food you consume on the specific desired results and your present physique. If fat loss is your main goal, slight under-eating with a caloric intake of 1,500 to 2,400 calories per day, will help you lose one to two pounds per week. Muscle loss can occur with faster weight loss. If muscle gain is your primary motivation, slight over-eating with diets of 2,800 to 3,300 calories per day can result in the desired gain of one to two pounds per week; weight gain above this rate will result in fat gain. You should monitor your progress and adjust your diet toward your desired results. Typically, fat loss diets consist of 40 percent protein, 30 percent carbohydrates and 30 percent fats. To gain muscle, your diet should contain 30 percent proteins, 40 percent carbohydrates and 30 percent fats.
Member Comments