10 Diet Tips for Leanness & Performance


Excerpt from “Ten Superior Diet Tips for Leanness & Performance” via PoliquinGroup.com:

1. Take Control of What You Put In Your Mouth

Now is the time to make informed choices about what and how you eat. Be empowered by your decisions, and remember that no one ever ate anything by accident.

2. Get Fat Adapted

To do it, you need to restrict carbohydrates in favor of protein and fat so that your body burns fat rather than glucose. One of many problems with living off carbs is that you have to continually eat them every few hours in order to maintain blood glucose levels. It’s not a very efficient way to fuel the body and it inhibits fat loss.

3. Eat Fats That Are Good for You

In practice, eating whole “good fats” means to opt for minimally processed oils (olive and coconut), various nuts, avocados, olives, and organic animal fats from pastured meat, eggs, and dairy. Avoid processed fats such as canola, soy, or refined olive oil. Never ever eat trans-fats and avoid all packaged foods that contain sneaky trans-fats and other unpleasant things.

4. Restrict Carbohydrates When Eating Good Fats

One reason mainstream nutrition is scared of recommending a high-fat intake is due to the fear that people will simply eat more fat (particularly processed and trans fats) in addition to their high-carb diets. This is bad news. But, eating good fats from whole food sources, while restricting carbs to select vegetables and fruits has a completely different and favorable effect.

5. Restrict Carbs to Reduce Free Radicals & Extend Your Life…Leanness Too

Restrict carbs (other than fruits and vegetables) to become a fat burner. The effect is fewer free radicals, less DNA and cell damage, a neuroprotective effect on the brain, better body composition and greater metabolic flexibility. You’ll have healthier mitochondria, less inflammation, and a longer life. Not bad.

6. Reduce Damage With Fruits and Veggies

Protective phytonutrient-rich foods include blueberries, grapes, walnuts, almonds, kiwi, tart cherries, raspberries, blackberries, leafy greens, peppers, avocado, olives, pomegranates, and whey protein. Note that if your goal is to be a full-blown fat burner (in a state where you are in ketosis), you probably need to eat less than 50 grams of carbs a day and may need to limit fruit intake.
 
 
7. Go High In Protein
 
 
To achieve mild ketosis for greater fat burning, a high-fat, moderate protein, low-carb diet is necessary (15 to 25 percent protein, 60 to 70 percent fat, and the rest from carbs has been suggested by researchers). If ketosis is not your goal, higher protein intake may be warranted for individual needs and body composition.
 
 
8. Eat Organic Meat & Eggs
 
 
Be a healthy user when it comes to eating meat—go organic and pasture raised, and use gentle cooking methods. Protect your gut with probiotics and plant foods, and eliminate ALL processed foods.
 
9. Prevent Blind Spots
 
A few that are relevant to the goal of minimizing oxidative stress, aiding recovery from intense activity, and supporting mitochondrial health include the following:
  • Magnesium—very low in the diet today and needed for mitochondrial function as well as stress reduction.
  • Zinc—not dangerously low in meat and shellfish eaters, but low zinc is a disaster for preventing inflammation and supporting mitochondria.
  • B12 and Folate—due to difficulties metabolizing folate, and simply not enough B6 and 12 to counter stress, extra of all three may be warranted. A study of pro soccer players showed that higher B vitamins correlated with better antioxidant status.
  • Vitamin D—lack of daily sunlight makes supplementation essential.
  • BCAAs and Leucine—may reduce pain and soreness from hard training due to how they enhance protein synthesis, particularly if your dietary protein intake is low.
  • Carbs—yes, carbs. Some people think that restricting carbs means no carb (it doesn’t), and athletes, especially female athletes with an endurance component , tend to suffer on low-carb diets. The female athlete triad has been linked (not definitively) to lack of carbs, while no-carb diets have been associated with increased stomach cancer rates and health problems.
10. Strength Train & Do Sprints
 
Don’t let lack of exercise be your blind spot. Exponentially greater benefits will come if you combine training and the optimal diet. Find a way to make it fun so that you enjoy movement—it’s what you were put on this earth to do!