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10 Simple Rules to a Healthy Eating Lifestyle
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10 Simple Rules to a Healthy Eating Lifestyle

These are the hard and fast rules: If you are doing some of it, great, you will need a small tweak and results will show. If you don't follow any of the eating lifestyle, it may take approx 4 weeks to get into a routine, as it may be difficult at first.
 
1. How many meals and how often should you eat? - Divide how many hours you are awake by 3. This will advise how many meals you should aim to consume i.e. 16 hours = 5 meals. Every 3 hours - do not go longer than 3 hours

2. How much should you eat? Doesn’t matter.

- These rules are so healthy that in the short term it doesn’t matter. Once you have the food choices down to a fine art then work with your coach to determine the prefect amounts for you. 
 
3. What should you eat?

Protein - Aim to consume complete lean protein (beans, meat, fish, egg whites) with every meal approx 40g per sitting. (Your target should be around 2g per kg of body weight daily i.e. 100kg monster = 200g per day)
Carbs - Eat 1-2 portions of vegetables/salad with every meal (one handful size = 1 portion)
Fruit - Eat fruit minimum 3 portions per day
Other Carbs - ONLY eat carbs immediately after exercise!!!! Aim to eat grains i.e. rice, pasta, potatoes rather than glucose Carb sources i.e. sugary foods, biscuits, cakes, sugary cereals.
Fats – See no. 5
 
4. Drink 30ml of water/kg body weight - 100kg bruiser = 3000ml water - more water should be consumed if you exercise, and exposed to increased factors such as humidity, age, lifestyle
 
5.  Eat healthy fats daily - approx 30% of food should be fats. Of the 30%, 10% should come by way of saturated, monounsaturated and polyunsaturated. Focus on the mono, this is the healthy fats i.e. extra virgin olive oil, nuts avocado, omega 3 e.g. eggs, fish (fish oil supplements)
 
6. Don’t drink beverages with more than 0 (zero) calories!
 
7. Eat whole foods instead of supplements whenever possible
 
8. Plan ahead and prepare meals
 
9. Eat as wide variety of foods as possible
 
10. Plan to break the rules 10% of the time. If you eat 5 meals per day, = 35 meals per week, you can be naughty for 3.5 meals. The 10% difference is negligible, therefore, following 100% WOULD NOT EQUATE to 10% increased results.

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