Focus on eating nutritious calorie dense foods. Opt for single ingredient foods like chicken, fish, oats, brown rice, apples, bananas, avocado, nuts, spinach, onions, and cucumber.
Eat protein at every meal – simply adding a large handful of spinach, a full serving of lean chicken breast, and full serving of brown rice to a plate will keep you full for hours and still total around 300 calories. Both your brain and your belly will always feel satisfied as your eating from a full plate that contain color and a satisfying mix of flavors.
Keep a food log to track progress – if your struggling to make progress, a food log can help identify where adjustments need to made. Try a meal plan for the week. Log your meals and document how you feel at various points throughout the day. Are you hungry at partucular times of day or feeling too full? Are you seeing the results you expected. Which foods made you feel the most satisfied. This feedback will help fine tune your plan.
Avoid the scale – weighing yourself on the scale isn’t what muscle development is all about. A scale only shows a number that reflects weight gain or loss- not improvements in body composition. Gauge your success on how you look and feel if you feel good and like the way you look, you’re doing it right!
Enjoy a cheat meal to crush your craving – an occasional cheat meal can be effective in combatting metabolism slow down and calm cravings. A cheat meal typically contains ample protein, is low in fat, but is higher in carbs to help replenish glycogen stores that may have been depleted during the week. A cheat meal may also include an extra desert or a baked potato. The idea is to crush the cravings and boost your metabolism, while still staying on track with your plan. Cheat meals should be consumed no more than once a week.
Be patient and dont quit! If you find a plan isn’t yielding the results you desire, or changes aren’t happening as quickly as you like try making small adjustments before abandoning the plan. Some people naturally gain muscle or loose fat faster than others so hang in there and dont quit!
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