The basics of a good nutrition plan

The basics of a good nutrition plan

The basics of a good nutrition plan

Whether you are trying to put on weight or reduce fat let me tell you that 70% of your success will depend on your diet. If you train hard on a bad diet, you should not expect to be very successful. Of course the exact diet for a person trying to put on weight and a person trying to loose fat will be different. However there are some basics which are same for both the purposes. Here are the basics of a good nutrition plan:

1) Eat wholesome foods rather than empty calories- in modern times the fast food business has become very successful. People often crave for fried chips, pizzas, etc. The consumption of wholesome foods has diminished and has been replaced by refined foods. This is not good for your body. You will need to eat more wholesome foods like legumes, meat, whole grains, fruits if you want to have a good looking and healthy body. You do not need to eliminate junk food entirely. Having junk food occasionally will not harm you if you eat clean 80% of the time.

2) Appropriate number of calories- if you want to get bigger then eat more calories than what you burn, and if you want to slim down then eat less calories than what you burn. Never believe anyone who tells you that the total number of calories does not matter, only the types of calories matter. You have to keep an eye on the total calories consumed. Ideally eat 10-15% surplus calories than what you burn to add size, if you go too high then you might add bodyfat. Eat 10-15% lesser calories than what you burn if you want to reduce fat. Going too low will cause muscle loss and make fat loss in the future difficult. You will have to experiment to see what is the ideal caloric intake for you.

3) Eat appropriate amount of carbohydrates, fats and proteins- nowadays a lot of fad diets ask for complete elimination of carbs and fats. Such diets are harmful to your health. Carbs are essential to produce energy. A very low carb intake will make it tough for you to exercise intensely. Keep carbs around 40-60% of your total calories consumed.

Fats are also essential for a proper hormonal profile in the body. A hormonal imbalance will make adding muscles or loosing fat difficult. Keep fat intake around 25-30 % of total calories. Never let it go below 20%. Avoid hydrogenated oils, refined oils margarine. Choose monounsaturated fats like almonds, olive oil, etc. Do not avoid saturated fats, they too are essential.

When it comes to protein people generally overeat or undereat it. Keep proteins to around 20-30% of total caloric intake.

4) Limit smoking and drinking- I am sure you must know that heavy smoking and drinking is not good for your health. Keep drinking to no more than 2 glasses a day, and try to avoid smoking altogether if possible.

5) Have a good breakfast- it is often said that breakfast is the most important meal of the day. A good breakfast helps to charge you up for the day and helps in avoiding the craving to binge in the afternoons. Eat a good breakfast containing some fruit, some protein for eg. eggs, and some carbs like oatmeal, brown bread, etc.

6) Frequency of meals- often experts suggest to break down your daily intake into 6 meals. This is not always possible, especially for very busy individuals. Try to break up your food intake over 3-6 meals a day, depending on what suits you. Try not to stuff yourself fully at any meal.

So these are the basics of nutrition that should be followed by everyone irrespective of their goals. Follow these guidelines and train hard to have the body of your dreams.

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