Clean Eating Guidelines.
Here are some Clean Eating guidelines for results.
Remember, Commitment = Results!
FOODS TO AVOID
LIGHT COMMITMENT
For health reasons, keep your sugar intake low, but eat a balanced diet that includes the foods that agree best with your system.
MODERATE COMMITMENT
Fat storage foods, such as alcohol, sugar, dairy, processed foods and too much fruit (that includes fruity drinks) should be limited to 3-4 meals max per week.
HEAVY COMMITMENT
Avoid all fat storage foods, such as alcohol, sugar, dairy, processed foods and too much fruit (that includes fruity drinks).
FOODS THAT SHOULD BE MODERATED
LIGHT COMMITMENT
Carbohydrates high in starch, such as grains, root vegetables, and legumes can be eaten on high-intensity workout days without having a fat storage impact. However, if you do notice belly fat gains, these are the first foods you want to reduce, along with the unhealthy and fat storing foods, such as alcohol, sugar, processed foods.
MODERATE COMMITMENT
Carbohydrates high in starch, such as grains, root vegetables, and legumes can be eaten on high-intensity workout days in moderation (limit to one meal per day) without having a fat storage impact.However, if you do notice belly fat gains, these are the first foods you want to reduce, along with the unhealthy and fat storing foods, such as alcohol, sugar, processed foods.
HEAVY COMMITMENT
Limit carbohydrates high in starch, such as grains, root vegetables, and legumes to high-intensity workout days only, and limit to 1 meal per day, ideally right after your workout.
EATING AROUND YOUR WORKOUTS
LIGHT COMMITMENT
For workouts or runs that last longer than 60 minutes, you may want to eat some easily digested carbs about an hour before, such as a banana or a slice of bread with turkey. You will fuel your body so you have the energy for an intense workout and won't run out of energy. After your workout, refuel with lean protein and veggies. For fast fat loss, do your cardio workouts on an empty stomach and refuel afterwards with lean protein and veggies.
MEDIUM COMMITMENT
Work out on an empty stomach if you're working out for 60 minutes or less. For longer exercise sessions, eat an easily digestible carbohydrate about an hour before your workout, such as a banana or a slice of bread or oatmeal. Eating a small snack before your workout allows you to push harder during your workout, thus helping you make greater gains in building lean muscle.
HEAVY COMMITMENT
Working out for an hour or less? Do so on an empty stomach, so your body learns how to burn fat for energy, not just the food you ate. Right after your workout, refuel with lean protein and veggies or grab a protein shake.
CHEAT MEALS
LIGHT COMMITMENT
Enjoy up to 4 cheat meals every week guilt-free. Pay attention to how your body feels after eating foods that are high in sugar, carbs or processed as your body is the best barometer to assess whether what tastes good actually makes you look and feel good.
MEDIUM COMMITMENT
Enjoy 2 cheat meals every week guilt-free. Pay attention to how your body feels after eating foods that are high in sugar, carbs or processed. Your body is the best barometer to assess whether what tastes good actually makes you look and feel good.
HEAVY COMMITMENT
Cheat item (not meal) once a week. Your meal can include anything you like: a burger, a drink, or some ice cream, but not all three in one meal.
For more in our Nutritional Tips series, visit the following links: