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10 Changes To Your Body-for-Life Diet Plan That Will
Instantly Make it 90% Better
By Jayson Hunter RD, CSCS
Co-Creator of: Meal Plans 101 Meal Planning
Software.
Most individuals do not eat like they are
supposed to. Out of those individuals 95% of them don’t realize that by
making 10 simple changes to their eating lifestyle they can improve their
diet by 90% or more along with improving their health and overall
well-being.
Apply these simple changes to your diet plan today and you too will be
experiencing an increased benefit to your health, fat loss, a leaner body,
and likely improvements to your blood profile. This all equals a longer and
much healthier lifestyle.
Now let’s get started so you can benefit from these 10 simple changes that
everyone can make immediately!!
1. Types of Hydration: Is there a difference?
Consume Green Tea or Water instead of calorie filled drinks such as soft
drinks. Green Tea has many health benefits and is a powerful antioxidant.
You should be drinking 1ml of non-caffeinated fluid for every calorie that
you consume. This works out between (8-12) 8oz glasses of Green Tea or Water
a day.
2. Benefits of Extra Fibers
Recommend consuming 25-35 grams of fiber per day. Since the average diet
contains only 14 grams we could all use more fiber. Fiber will help satisfy
hunger pangs as well as control insulin and blood sugar levels which tend to
promote fat storage when they are elevated. By simply eating at least 1
serving of fruit and vegetables at every meal should get you to the goal of
25-35 grams of fiber per day.
3. The Importance of Lean Proteins
Eat lean protein sources which include; lean beef, chicken breasts, turkey
breasts, salmon, low-fat cottage cheese and other low-fat dairy products,
and whey protein powders, at every meal. This will also help control insulin
levels and satisfy hunger pangs which tend to promote fat storage. You will
find yourself naturally eating less food throughout the day if you eat some
type of lean protein at every meal.
4. Frequency of Meals
Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating
frequently will help regulate and boost your metabolism to burn more
calories. By also including your protein and vegetables at these meals you
will tend to eat less overall thereby reducing your calorie intake.
5. What are Whole Foods?
Consume whole foods that are high in fiber and low in sugar such as lean
protein (lean beef, chicken, fish, and whey protein), fruits & vegetables
(oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus,
carrots, nuts (almonds, cashews, & walnuts), and whole grains.
Try to minimize processed foods that come in a box or a bag. Instead choose
whole grain choices such as whole wheat foods, oatmeals, and vegetables.
6. Healthy Fats: Yes, there are healthy fats
Consume adequate amounts of healthy fat foods such as olive oil, walnuts,
almonds, or other Omega-3 products. Healthy fats are great antioxidants as
well as help with brain function and many other essentials processes that
take place in the body on a daily basis. Essential Fatty acids also help
prevent certain diseases.
7. "Super Foods"
Include what I call “Superfoods” into your meal plan on a daily basis. These
include but not entirely lean meat, salmon, low fat plain yogurt, tomatoes,
spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or
flax meal), green tea, and various beans. These are just some of the
“Superfoods” you should be incorporating into your daily meal plans.
8. Fat
Keep total fat intake under 30% for the day. This can be accomplished by not
adding too many extra fats such as butter, sour cream, mayonnaise, etc. This
doesn’t mean you have to completely eliminate these items, but do not eat
them as a regular food item every day.
9. Food Log: Yes, this is the most important step
Record what you eat and drink. You will be amazed at what you consume and
not even realize you did it until you right it down and reflect back on the
day. Keeping a food log is critical to your success because if modifications
need to be made you need something to be able to evaluate and analyze. If
changes aren’t happening like you had hoped the answer can usually be found
in your food and or exercise journal.
10. Food Labels
Review food labels. Avoid foods packed with excess sugar, calories, or foods
that contain any trans-fats. You should be looking for more natural foods
and not overly-processed foods. Ingredients to look for and avoid or
minimize if they are one of the top ingredients listed in the ingredients
list: Sugar, High Fructose Corn Syrup and Hydrogenated or Partially
Hydrogenated Vegetable Oil.
If you see these ingredients listed at the top then that means the product
is made up of that ingredient as it’s largest source.
Now I don’t expect you to make every change in one day. What I do expect is
that if you are serious about living a better life and a healthier life then
you need to make these changes over the next 4 weeks. The best way to
accomplish this task is to map out your plan. Create meal plans and have a
plan of attack in place in regards to what you are eating and when.
You will start to see just how easy it is to live a healthier life and
achieve the goals that you desire.
About the author:
Jayson
Hunter, RD, CSCS, is a registered dietitian and fitness professional with
more than 10 years of experience. He has worked with 1000’s of individuals
in achieving their ideal body and has been published in numerous magazines.
He is also co-creator of Meal Plans 101 nutrition software. For more
information on how you can utilize Jayson’s expertise go to:
meal plans 101
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