It’s as Easy as 1-2-3
Using the dietary guidelines in the Body Comp Program™ is as Easy as1-2-3. Remembering the sequence Easy as 1-2-3 now and for the rest of your life can mean the difference between success and failure. The number (1) is assigned to proteins. The number (2) is assigned to carbohydrates. The number (3) is given to fats. Within your selected daily calorie range, you must remember to consume the proper grams for each of these nutrients. The grams of nutrients will be determined by your lifestyle coach for you according to your lean muscle mass.
By following the Easy as 1-2-3 recipe, you can feed your body the proper protein intake to maintain your lean muscle mass. Use low glycemic carbohydrates to supply your energy requirements, and keep fat consumption at 20-40 grams of your diet depending on your personal program.
Finally, for those who eat meat, it is worth mentioning that when buying beef choose cuts labeled “Choice” or “Select” instead of those labeled “Prime” which usually has more fat. Choose those cuts with the least amount of marbling. When buying ground beef always opt for the lowest percentage of fat. Refer to the chart below when selecting beef.
Protein for Vegetarians
If you do not eat meat, you can still get plenty of protein from plant sources such as nuts and legumes. There is a catch. Amino acids are needed for protein synthesis. Animal proteins provide the amino acids in the quantities that your body needs. Plant foods, with the exception of soy, are low in amino acids. It is important for vegetarians to eat a variety of plant foods daily including whole grains, cereals, legumes, nuts, and vegetables.
Stay as close as possible to the protein, carbohydrates, and fat grams that have been calculated for you by your lifestyle coach. Do not try to get below the calculated numbers. Reducing the numbers will not accelerate fat loss. Instead, lean muscle mass is often lost, resulting in decreased metabolism, reduced energy, and increased fat storage.
Remember to consult the Glycemic Index (GI) or calculate the Glycemic Load (GL). Choose carbohydrates with the lowest GI.
Include a combination of a protein and a low glycemic carbohydrate with each meal. Eating these nutrients together will
provide the body with a steady amount of insulin that is beneficial to recovering muscles.
Reminders on Menu Selections
Limit saturated fats while consuming healthy fats. Also, keep alcoholic beverages to a minimum. Remember, it is fine to cheat, and have a glass of wine or a cheat meal, but plan for it. It is best to limit them to twice per week, and preferably after the first six weeks of the program. Do not let cheating become a daily habit.
With a new attitude, you can soon achieve a new and healthier body.
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