Eat Three or More
The minimum amount of healthy meals you should eat throughout the day is three. Reason being, the body functions 24 hours a day. Eating all your servings of fruits, vegetables, grains, proteins, and fats for the entire day in one sitting would wreak havoc on your body and organs. The body needs time to digest nutrients and distribute them to the appropriate body part or organ.
It is also appropriate to eat more than three meals; however, these meals are considered “mini meals” or snacks. A mini meal is a smaller portioned meal consisting of the same food groups you would eat in a regular meal. Eating five or six mini meals would be equivalent to three regular meals.
Eating throughout the day allows nutrients to digest gradually, providing you more energy for longer periods of time. Consuming large amounts of food in one or two sittings takes more time and energy to digest, and can lead to many health issues such as high blood pressure, high cholesterol, type 2 diabetes, osteoporosis, or excessive weight gain.
A healthy breakfast is necessary for refueling the body. Your body has just gone 6 or more hours without food and has digested any food taken in the day before. It’s not good to start your car with the gas tank empty, so treat your body the same. You can function on an empty stomach; however, you will not function at 100 percent. Breakfast is truly the most important meal of the day.
Lunch is necessary to maintain energy. You use the majority of your energy between breakfast and dinner, making it necessary to consume some sort of lunch. This meal should contain carbohydrates, as well as fiber or protein. The carbohydrates supply the body with energy, while fiber or protein keeps you full until your next meal.
Unhealthy foods such as fast foods are not only packed with fat and grease, but they also wreak havoc on your body. Large meals high in salt, sugar or fat can cause high blood pressure or high cholesterol almost immediately and lead to excessive weight gain.
Putting the wrong kind of gas in your car will damage your engine and lead to other issues. Think of food and your body the same way.
A healthy dinner is extremely important as this is your last meal of the day. This meal is responsible for what goes on in your digestive tract, as well as how your body repairs itself. For this meal, load up on dark greens and vegetables so the enzymes contained in these foods can clean out excess waste in your intestines. Protein is equally important during this meal to repair muscles, tissues and organs that have been stressed out through the day.
Too much sugar and fat in your dinner could cause the body to store this fat overnight causing weight gain, blood pressure to rise or insulin resistance.
Not eating dinner at all can cause irritability and problems sleeping. A good nights rest is necessary for the body to fully recuperate for the next day.
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MUSCLE BUILDING TIPS:
Tip-1: Eat Enough Food To Build Muscle
Tip-2: Eat the Right Types of Food So You Increase Muscle…Not Turn Into a Fat Pig!!
Tip-3: Combine The Right Foods
Tip-4: Eat Consistently On a Schedule
Tip-5: Eat The Right Foods At The Right Times
Tip-6: Eat “Power Meals” For Added Energy and To Build Muscle
Tip-7: Eat Foods Your Body Requires For Optimal Growth Hormone Production and Health
Tip-8: Eat Enough Fiber
Tip-9: Eat Enough Protein Per Meal
Tip-10: Choose Your Supplements Wisely.
Eating to build muscle is not as simple as just eating enough calories. You need to eat the right calories! What are the right calories? Foods that are high in nutritional value to promote building muscle and not fat gain! An example of this would be to eat a lean piece of chicken, fish or meat with green vegetables totaling 600 calories rather than deep fried chicken nuggets for 800 calories. Another example would be to eat a bowl of oatmeal for breakfast instead of a bowl of Captain Crunch Cereal.
Once you are eating good food combinations at each food serving it is important to follow the next step:
Eating consistently on a schedule is crucial to provide quality nutrients for building muscle when your body needs them. A good rule to follow is to eat every two to three hours and never space two meals more than five hours apart. If you are eating the right foods consistently like this then you should always keep your body in an positive muscle building state.
There are two times when we should modify our meals for maximum energy and to build muscle, breakfast time and post workout. At these two times of day, instead of eating our regular meals, you can increase muscle growth by eating what I refer to as a “mini power meal.” This is basically a meal which comprises of a quick digesting source of protein and particular energy foods which also digest quickly and help to increase blood glycogen levels as fast as possible.
Guys- to naturally produce hormones your body requires for building muscle, specifically testosterone, you need to give it the building blocks it requires. Testosterone is made from cholesterol ( simplified). To build muscle you need testosterone. This is the main difference why males are more muscular than females. It is because men have higher testosterone levels than females. To give your body what it requires for optimal hormone production you require the right fats in your muscle building diet.
Examples of these fats would include:
***Stay away from trans fats and hydrogenated fats!!
It is crucial you get enough protein per day and spread it out throughout your day. Protein requirements have been exaggerated for many years in the interests to sell more protein. At least one gram per pound of lean body mass is required to build muscle and up to 1.5 grams per pound of lean muscle mass is optimal for heavy intense weight training.
There are lots of supplements to choose from on the market and 99% of them are inferior to natural food for building muscle. Natural food is higher in many naturally occuring vitamins and minerals benficial for muscle growth.
Stay away from weight gain powders. These are just empty calories not much different than most junk foods on the market.
Note: Building muscle is no fluke! You need to follow the above eating tips to build muscle mass fast and combine your eating with an effective and proven training and recuperation program.
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I have made a basic list of some of the best protein foods to choose from:
Turkey, chicken, fish
Cottage cheese, low-fat milk
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Remember, vegetables are complete proteins! Eat lean, clean and green!
P.S. If you love spicy, like me, you will enjoy this high-protein meal below.
Spicy, High Protein Avocado Breakfast Sandwich And Sauce
An amazing sandwich and sauce. You take butter out of the sandwich, adding in a protein base and avocado instead. This makes this sandwich buttery and awesome!
- 1 Cup Plain Nonfat Greek Yogurt
- 5 TBSP Srirachi Hot Sauce
- 1 Piece Ezekiel Bread, Toasted
- 1/4 Thinly Sliced Avocado
- 1 Egg
- 1/4 Cup Egg Whites
- Mrs. Dash Onion & Herb Flavor
To make the sauce, combine the Greek yogurt and srirachi hot sauce. If you don’t like your sauce too zippy, then you can cut back on the amount or srirachi you use. The srirachi amount can also be changed if you’re watching your sodium intake.
Next, cook a whole egg, and 1/4 cup egg whites over a medium heat. I like to add Mrs. Dash Onion & Herb Flavor while cooking.
Place the egg on your toasted Ezekiel bread, top with sliced avocado and your srirachi and yogurt sauce, and enjoy!
I love this sandwich and this sauce because you’re taking out butter and using a protein base instead and are then able to add in a healthy fat, avocado which makes this sandwich buttery and awesome!
The Fiercist Breakfast Sandwich of All!
Breakfast is known to be the most skipped meal of the day. We get up and go, and forget to take the time to fuel our bodies and minds with a healthy meal. I say, TAKE THE TIME for yourself and I promise you you’ll feel more prone to make healthier choices the rest of the day because you started your day healthy.
News Flash! Yes, eating breakfast is muy importante amigos! Why you ask? Well because your body just fasted for 8+ hours while sleeping and the last meal it had was dinner.
Even while you’re sleeping your body is using fuel for digestion, breathing and all that other stuff the engine inside us does. It’s miraculous really, and you should be good to it by giving it fuel for the day ahead of it.
So now to SAUCE. I’m a big sauce girl, I don’t like things dry, never have, never will. So being healthy, I had to think of an alternative to butter on toast or mayonnaise on a sandwich.
The more you experiment with healthy ingredients, the more of a mad scientist you become, I promise you! You just, out of the blue, begin concocting new ideas and putting one and one together to create something stellar!
I found it one day while looking in my fridge “concocting” in my head. I saw the Plain Greek Yogurt and because I LOVE heat in my food, I saw the Srirachi sauce (found in the Asian section of your grocery store, or substitute any other hot sauce…but Sri is my fave with this).
I mixed the two together and put it on my toast, added thin slices of avocado (another one of my favorite foods. I keep the slices thin because avocados are the “highest calorie fruit in existence.” No wonder I love them so much) And topped with an egg, bam! Still, there is so much healthy goodness in an avocado, just eat 1/8-1/4 in one meal and you’re A-ok.
So here’s how you prepare this delectably wonderful breakfast sandwich sauce:
Mix these two together.
I put them in a container that I can use for entire week.
What a great color!
Makes 1 sandwich. (Using 1/3 cup sauce)