Welcome to the 2nd phase of Ten Superior Diet Tips for Optimal Leanness & Performance. After going through the first 5 dieting tips we broke down in Part 1, you should have a pretty good start at changing your diet around.
Let’s get the remaining 5 tips broken down here, and you can be on your merry way to getting the body of your dreams, finally! Don’t hesitate to go over Part 1 again if need be, because you are gonna want to be really in tune with these tips, and utilize them all!
6. Reduce Damage With Fruits And Veggies
“But fruits and veggies are caaaaarbs!!! You said not to eat carbs!” Ya caught us! But let’s explain… Fruits and veggies are high in phytonutrients and antioxidants. Phytonutrient and antioxidant based foods are needed by the body to decrease the stress your body goes through when oxidizing proteins and fats.
Adding phytonutrient-rich foods to your meal can raise your blood antioxidant status and prevent a rise in oxidative stress. If your trying to put on muscle or recover from a muscle-damaging workout, this is essential since the free radicals produced following a meal will muscle repair and degrade tissue.
In addition, fruits and vegetables support mitochondrial health, which is suppressed on a high protein diet. They also provide the nutrients that keep your gut bacteria healthy.
Let’s just say we’ll go out on a limb here, and assume you don’t need too much detail on why fruits and veggies are good for you…
7. Go High In Protein
The step of steps! Upping protein intake has been discussed in basically all of these steps. Wanna know why? Because protein is what builds muscle and keeps it lean. Protein is also much more filling than are carbs. There is no diet known to man that does not benefit from heightened protein ingestion. Ever!
Protein is more satiating than carbohydrates. When people eat a greater percentage of their diet from protein, they feel more satisfied and eat fewer calories overall. A review of the issue found that for every 1 percent increase in protein intake, people naturally decrease calorie intake by between 32 and 51 calories daily.
Second, protein manages blood sugar and insulin, helping to prevent cravings for sugar. In contrast, there is considerable evidence that high-carb, low-fat diets promote insulin resistance and have been shown to worsen type II diabetes.
Third, the resting energy expenditure—the amount of calories the body burns at rest—is greater after you eat protein than carbs. Plus, one study showed that when subjects ate animal protein (meat) they had an increase in energy expenditure of 17 percent more than the people who ate vegetable protein (beans and plant sources).
Fourth, a higher protein intake helps preserve lean muscle mass when you are trying to lose fat, which is critical for maintaining your metabolism. If you lose muscle, your body burns fewer calories daily, which is a primary contributor rebound weight gain in the typical calorie restricted diet.
Yea…. it’s like that…
8. Eat Organic Meats & Veggies
Organic > non-organic. It’s a simple concept and no one should really argue such a statement. Organic meats and pasture raised meats are FAR more healthy than the grain-fed variety. We don’t really know the entirety of what goes on in animals that are not organically raised, so the chances of diseases and other risk factors are high. With organic, you know what you are getting – you are getting nature! Organic foods provide healthy bacteria, keep your gut healthy, as well as keeping your cholesterol in check.
Gut bacteria are pivotal in establishing an individual’s body composition, cholesterol profile, and long-term heart health. Support it by eating foods with fermented probiotics and lots of plant foods. Studies of groups that eat traditional diets have excellent gut health due to the high intake of root tubers, leafy vegetables, fruit, and nuts.
9. Prevent Blind Spots
Stay focused – stay clear. To succeed in your diet, you need to have any and all aspects firmly planned out and attacked, with no vulnerabilities being allowed to surface. If you have weaknesses, tackle them immediately, and steer clear of anything that may deter you from your hard-earned goals and your work! Make sure you are getting the proper vitamins and minerals to be at optimal go, all day – everyday. Don’t slack on the essentials:
Magnesium—very low in the diet today and needed for mitochondrial function as well as stress reduction.
Zinc—not dangerously low in meat and shellfish eaters, but low zinc is a disaster for preventing inflammation and supporting mitochondria.
B12 and Folate—due to difficulties metabolizing folate, and simply not enough B6 and 12 to counter stress, extra of all three may be warranted. A study of pro soccer players showed that higher B vitamins correlated with better antioxidant status.
Vitamin D—lack of daily sunlight makes supplementation essential.
BCAAs and Leucine—may reduce pain and soreness from hard training due to how they enhance protein synthesis, particularly if your dietary protein intake is low.
Carbs—yes, carbs. Some people think that restricting carbs means no carb (it doesn’t), and athletes, especially female athletes with an endurance component , tend to suffer on low-carb diets. The female athlete triad has been linked (not definitively) to lack of carbs, while no-carb diets have been associated with increased stomach cancer rates and health problems.
10. Strength Train & Do Sprints
Oh yeaaa!! Strength training and sprinting. Hell yes! Gone Liftin’ recently posted a nice article on the awesomness of Sprint Training – read it! Strength training and High Intensity Interval Training are absolutely without a doubt essential for body composition goals!
Strength training and sprinting have the following amazing effects:
• Enhanced resistance to oxidative stress and lower inflammation
• Improved use of fat for energy and better mitochondrial health
• Enhanced genetic pathways that rebuild damaged tissue
• Better nervous system function so that you react faster and are able to apply greater force into the ground
• Better cognition, mood, and resilience
• Decreased blood pressure, improved heart function, and better sleep
• Less disease risk, particularly cancer and diabetes
• Better bone health and reproductive function
Well folks, we is done! Hopefully these diet tips, as well as the previous 5 diet tips in Part 1 have not only shed some light on proper dieting regimes, but also will actually help you to change your goals around, and make use of these crucial tips to success. Good luck!