Remember, you’re going to eat neither for satisfying your self nor for pleasure. You’re gong to eat functional foods to GET A LEAN BODY. Here are the Only’s:
Broccoli. This green veggies is a great body conversion and health-enhancing food. It helps lower the threat of colon cancer and cataracts because of its high content of dithiolthiones and isothiocyanates which amplify the activity of the enzymes that help to detoxify carcinogens. Ounce per ounce it is higher in vitamin C concentant than oranges. Vitamin C lowers cortisol (a catabolic hormone that makes your belly- a no no if you want to get a lean body).
It is also higher in calcium than milk and other dairy products! It is one of the most significant source of vitamin A, which helps with body composition by distressing PPAR. It also helps lower estrogen (lower the risk of being a gay) levels by its high content of calcium-D-glucarate and indole-3-carbinol. It is also very low in caloric density, meaning that you have to eat a ton of it to get a lot of calories! As such it fills you up, masking hunger, without providing a significant amount of calories.
Cauliflower: Has a lot of the benefits of broccoli and is thus one of the few non-green veggies that I advocate.
Celery. I like celery because it's almost a negative calories food. By that I mean that it's so stiff to digest that you roughly burn more calories to fuel the digestive process than the amount of calories that the celery actually provides! It's also very high in hard to digest fiber, meaning that it provides a lot of bulk without providing you with much calories. It actually make your body lean because it doesnt bulk up.
The fibers in it also reduce the combined glycemic index of the meal by slowing down the entry of the nutrients in the bloodstream (because the celery slows down the digestion of the meal). When somebody is trying to lose fat, celery is thus one of the best foods you can eat.
Cucumbers. I like cucumbers because of their low caloric mass and their mild diuretic effect (which helps prevent water preservation). It's not they they provide a myriad of health benefit, but I personally like the taste and find that it makes my meals more appetizing. It also helps you to feel full, a good reason to stay lean.
Lettuce/salad. Again, this is a great bulking agent in that it fills up your stomach, making you believe full without providing a lot of calories. I advise a salad with olive oil and a casein/whey shake at night. The salad and oil further slows down the speed of absorption of the protein, diminishing the risk of entering a catabolic state while you sleep.
Lettuce, like all leafy green veggies is high in lutein which also has anti-cancer properties. Note that other veggies have a myriad of health benefits, but are not as effective during a fat loss diet because of their higher caloric density and lower fiber content.
When it comes to your source of Protein for muscle build up, you can only consume the Sirloin part of a Beef, Breast part of a Chicken, and Tuna meat(If canned, it should be in brine).
The ratio should be 2/3 cup of any meat combination and 2/3 cup of any veggie combination, which should be consumed 6 times a day.
Note that if you find it hard to adjust in your food intake, you can gradually decrease it by starting at 1 cup of any Meat or Veggie combination.
Spices: Salt, Black Pepper, Vinegar and other Spices. – No sauces!
Stay posted for the light workouts to get lean body fast.
Later.
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