There are some simple truths about diet and exercise that you may not know. Some of these simple truths are overlooked. I did my research and my Certified Fitness Trainer handbook through ISSA gives 5 rules for performance Nutrition. These 5 rules apply to everyone, sedentary or active, young or old, in or out of shape. Get out your pen and paper and jot these rules down as you will need them on a daily basis and apply them to your healthy lifestyle. I know I do!
Rule One: Eat at least 5 times a day. Two to three meals a day simply is not enough. Two of these 5 meals can be called snacks but these snacks need to contain the proper amount of nutrients and sufficient calories to get you to the next meal. Please see Rule Two (below). There are 3 important reasons for doing this. They are:
1.) Your blood sugar and insulin levels will remain under control so your energy levels will remain under control.
2.) You will get protein in small amounts throughout the day to support growth and recovery. Plus protein will keep your appetite suppressed so you won't feel as hungry between meals.
3.) And most importantly, body fat will not be stored but used as a source of energy. We like that!
But if you under eat, your body will naturally go into "famine" mode which means your body will store that fat in preparation for the next "famine" mode.
Rule Two: In planning your daily meals/snacks a caloric ratio of approximately 1 part fats, 2 parts protein, 3 parts carbohydrates. This rule applies to the average person and is a good place to start. You will see in Rule Three (below) how this applies to athletes and fitness enthusiasts. Depending on energy expenditure during the next 3 hours following a meal you may need more or less carbohydrates for energy. Low carbohydrate diets are not very good because you need carbohydrates for energy. Key is consume healthy carbohydrates. Keep your carbohydrates primarily low glycemic index carbohydrates - those that are converted to blood sugar slowly, so you can control your insulin levels. Do not eliminate fats from your diet as they are needed for energy too. It is wise to eat healthy fats called unsaturated fats like canola oil or olive oil. And keep your saturated fats - from animal sources - low.
Rule Three: Every time you sit down to eat, ask yourself, "What am I going to be doing for the next 3 hours of my life?" If it is sitting at your desk working then consume fewer carbohydrate foods. If it is training, eat more carbohydrates. Remember that pre-workout meals should consist of foods that are low glycemic carbohydrates because they convert to blood sugar slowly.
Rule Four: You cannot lose fat quickly and efficiently unless you are on a negative calorie balance diet. That means taking in fewer calories than you expend daily. Want to know your calorie intake for your size? Please read my article titled "How many calories do you need to consume to lose weight?" This article is on Searchwarp. In that article you will find the formula for calculating your caloric intake according to your weight and daily activity. A zig-zag diet is the best kind of diet because you consume more calories on days you exercise because you work those off and on days you do not exercise you consume fewer calories because you do not work those off. For example our 200 pound male who wants to lose weight will consume 3,420 calories on high activity days and 3,213 calories on days he is not so active.
Rule Five: Take an additional supplemental daily vitamin because it is almost impossible to get all the nutrients your body needs to remain healthy and active from food alone, especially if you are on a negative calorie diet.
Other rules consist of the following:
1.) Drink plenty of clean (filtered) water throughout the day. Eight 8 oz. glasses per day is recommended but try to drink more. Remember water helps eliminate toxins and fat is a toxin.
2.) Abstain from drugs, particularly alcohol and tobacco. Consuming alcohol and use of tobacco limits your ability to achieve your fitness or sports performance goals.
Got questions? You can find articles and me at www.anybodyfitnesstexas.com
Have a healthy day! Kathie 
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