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5. Eat Healthy.
Your body stores carbs as fat when you eat too much of them. Carbs also cause carb cravings. Lower your carb intake, up your fat intake. This forces your body to use fat for energy.
Macronutritients. Switch to a 45% protein, 20% fat, 35% carb diet. UseFitday to calculate your macronutrient intake.
Veggies. Low in calories, veggies fill your stomach without making you gain weight. Eat spinach, broccoli, asparagus, salad, cabbage, …
Proteins. Get at least 1g/lbs protein daily to build & maintain muscle. Eat meat, poultry, fish, eggs or whey every 3 hours.
Whole Grain Carbs. Cut your carb intake. Eat the bulk of your carbs within 90 mins post exercise & go whole grain: oats, rice, breads, …
Healthy Fats. Fat satiates, helping you fight hunger & carb cravings. Balance your fat intake: fish oil, saturated fat & olive oil. No trans fats.
Quit Junk Food. Quit junk food & soda. Limit junk food consumption to once a week & don’t overdo it.
Drink Water. Drink 1 liter per 1000 calories you expend. Your body will stop holding water if you drink more water.
Fruit. Your body converts fruit to fat when you eat too much of it. Limit fruit consumption to post workout & consider a multivitamin.
If you have trouble building the habit of eating healthy, check out the tips in StrongLifts 5×5 eBook. Click here to get it for free.
五 智食。
若過食碳水化合物，則體存之以脂也。碳水化合物亦致癮。碳水化合物之用少，則脂肪之用多矣。故體將用脂以耗能也。
多量營養素。 轉用四成半蛋白質、兩成脂肪和三成半碳水化合物之食方。用Fitday計算攝入多量營養素。
菜蔬。菜蔬少含卡路里，既可果腹，亦不增重也。食如菠菜、花椰菜、蘆筍、沙拉、卷心菜等。
蛋白質。日食至少每磅體重一克之蛋白質，以建肌守肌也。每三小時食以肉、禽、魚、蛋或whey。
全谷碳水化合物。減食碳水化合物。運動后九十分鐘內食大部分碳水化合物，且用全谷：燕麥、大米、面包等。
健康脂肪。脂之足需也，可去饑而毋念進用碳水化合物。當平衡脂之食也：魚油、飽和脂肪及橄欖油。勿用反式脂肪也。
戒垃圾食品。戒垃圾食品和蘇打水。限于每周食一次垃圾食品，勿過食。
飲水。每耗一千卡，飲一升水。多飲水則體不滯水矣。
水果。過食水果則轉為脂肪矣。限食于運動后，或服綜合維生素劑。
