5 things to change about your diet

When someone asks me the question about what comes first, fitness or diet, or what is more important between the two, I always give the same flip answer- both come first, and both are equally important.


Fitness, you see, is only one side of the coin. And though it is the foundation of physical health and noticing progress with your body, nutrition is equally important. It’s not a question of 50/50, but rather the one is nothing without the other. And while they are both equally important, a fitness regimen or workout (like the new P90 workout) is harder to develop and maintain when compared to changing your eating habits. Thus this post comes before everything I have to say about exercising.

A solid nutrition plan should aim to give you the fuel your body needs in order to cope with whatever demand you impose upon it. Therefore, there is not a single right diet plan for everybody. It depends on your body structure, and moreover what are your goals and expectations.

These are 5 simple things that you can change about your diet, and notice immediate improvement.

  1. Eat more times per day. Make sure that you consume 3 healthy meals per day, and additional two or there in between meals. These, as logic dictates, should be smaller, easier to digest. Also, make sure to eat within one hour of waking up, it will set your metabolism right. Every meal after that should be placed somewhere between two or three hours later.
  2. Know what you eat. Make sure to consume whole foods, non-refined, and resort more to the Paleo principle of eating. Complex, whole grain carbs, and protein derived from meat or fish. Also make sure to eat healthy fats, including but not limited to olive oil, flax seed, sesame seed, nuts, peanut butter, and omega 3, 6 and 9 fatty acids. Fruits and vegetables are a given.
  3. Eat one of your main meals within one hour after you work out or stress your body in some significant way. That way, the protein will be used more efficiently to fuel and replenish the muscle tissue.
  4. Aim to consume one gram of protein to every kilogram of body weight. If you want to do more than just muscle maintenance, and have exercise incorporated into your schedule, then aim anywhere between 1.2 and 2 grams of protein per kilogram of your body weight. This way you will maintain the muscle you already have, and build new muscle tissue as well.
  5. Balance is the key. Try to eat healthy but never starve yourself. Hydrate often, and avoid alcohol, coffee, and refined foods. Keep your diet both balanced and diversified.

Changing your dieting plan and incorporating these tips will help you see improvement in your health and physical energy (even appearance) as little as within a week. Fitness, build upon such a dieting schedule, is going to have ten times more of an impact. These habits will eventually improve your mood, as well as set foundations for functional fitness and performance.

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