The Basics of Eating Healthy to Burn Fat and Gain Lean Muscle

How do eat healthy? Probably many have pondered over various articles, maybe even too many of them. The facts seem to be rather contradictory and truth unattainable. Below You'll find some truths that have stood the test of time and still ring true in this world where new discoveries are made on daily basis ...

1) Breakfast is essential because it fuels You with energy for the day. Also, if You eat breakfast You feel less hungry throughout the day and less prone to overeating later. Eggs, oatmeal, cottage cheese with jam are great in the morning - fibre or protein take time to be digested, leaving you content for longer.

2) Eat at regular intervals. There's no point in leaving big gaps in between because in the end You'd end up eating too much when You finally start eating. Placing meals evenly means that Your blood sugar is more or less stable at all times which keeps You mood up as well.

3) A balanced meal is not a cookie in each hand but You don't have to give up sweets altogether. Some sugar is good for You brain after all. Finish a meal with something sweet; then You'll have just a little. If You start with a cookie, You might end up eating the whole pack. But if You eat something before, You are already full and can say "no" to all this sugar. Why is sugar bad? Once You give it Your hand, it takes the whole of You! Your blood sugar levels start bouncing up and down, Your body craving for more ... This can leave You feel fatigued.

4) The golden rule: a balanced meal consists of 50% of vegetables, 25% of starch (rice, potatoes, couscous, pasta), and 25% of protein (meat, fish, or soy products). Remember this when combining Your plate! Sadly, people forget the vegetables too often. But this is where the vitamins and fibre come from! Don't like Your vegs? Try again! There are so many different ones that You'll find something delicious. Eventually.

5) Munching, snacks, in-between meals. What to do? Strive for options that don't mess with Your blood sugar and provide You with some vitamins. Good snacking choices are: fruit, nuts (they contain good fats), thin crispy bread, turkey sandwich (wholemeal bread recommended, keeps You fuller longer), cheese strings, little sausages (or other meat snacks), yoghurt, cottage cheese.

6) If you want to lose weight, then it's always about burning more calories than You consume. This doesn't mean that You should engage in very low-calorie diets! These are actually bad for You because Your body thinks that it's hunger and tries to keep all the fat it has. If You start eating normally again, You'll gain because Your body is trying to prepare for the next hunger period. To burn fat You need lifestyle adjustments. Diet is only a passing thing, You need something permanent. It takes time but pays off in the end, making You happier and more energetic. You could use some supplements to increase Your fat burn.

7) If Your goal is to gain lean muscle, then You also need balanced meals. Increase Your protein intake. Good sources are: cottage cheese, curd, cheese, meat (especially lean meat, You don't need all the saturated fat), fish, eggs (beware of cholesterol though), soy, and nuts. If desired, supplements can also be used. They are great as meal replacements. You can choose either a powder for a shake or protein bars.

8) In order to be alive, an average adult needs at least 1500kcal a day. The majority of these (about 1000) are used to keep You standing upright. Also, breathing and digesting burns energy. If You work out, You'll need even more! There are many calculators online that help You find out Your basic metabolic rate. Just search!

9) All fat is not bad, 25-30% daily calories should come from fat. Fish oil is very beneficial, for instance. Also, nuts contain good oils. You need at least 1g per kg. So, if You weigh 60kg, You'll need 60g of fat daily. Maybe even more. To burn fat, You need to eat some fat. Otherwise Your body will think that it has to store everything it already has and losing it becomes hard. 1 gram of fat gives you 9kcal.

10) Of Your food 55-60% needs to be carbohydrates. Good sources are: wholegrain pasta, rice, bread (also contain fibre), fruit (also dried, such as raisins), vegetables, pure and natural juices. Your main energy comes from carbs. 1 gram of carbs contains 4kcal.

11) 10-15% of Your daily calories should come from protein. This is used to build Your body: renewing dead cells, increasing muscle, fighting diseases. Sources of protein are: soy, pork, beef, poultry, fish, nuts, dairy products (mostly cottage cheese, yoghurt doesn't have much). 1 gram of protein gives You 4 kcal.

12) Vitamins and minerals are also essential. If You feel that something is missing, You could consume multivitamins to ensure You get all You need.

Sounds complicated? Too much to bear in mind? You don't have to count each calorie and worry about balance because internet is full of meal plans and programs that calculate Your daily intake for You! You just insert the foods You consumed and they do the maths. You can also see if You consumed too much or little of something. Try Sparkpeople, for instance.