Nutrition can seem extremely complicated but the truth is that it doesn't need to be. If you're looking for a simple way to stay lean and healthy follow these 7 rules...

The 7 rules to a Bigger, Leaner, Stronger meal

1. It must taste great

This one is nice and simple; if it doesn’t taste great you probably won’t eat it. So it needs to taste good as well as be good for you.

2. Must contain lean, complete protein

Protein is the building block of muscle and even if your primary goal isn’t muscle building you definitely want to preserve the muscle you have to stop you becoming the ‘skinny fat man’. This will keep your metabolism high and improve fat loss. We lose muscle naturally as early as in our 30’s, eating protein will help slow this down and keep you lean and looking good.

3. Must be low in sugars and processed carbohydrates

Sugar is not a demon ingredient. But there are valid reasons to reduce the amount of sugar you consume and limit intake along with processed carbohydrates. These types of carbohydrates digest too quickly leading to peaks and troughs in blood sugar, energy levels and hormone response.

4. Must prioritise healthy fats over bad fats

The goal here is to eliminate man made trans fats. With other fats we are just looking to create balance. Fats are not bad, we need the to regulate hormones like testosterone amongst others.

5. Must control calorie intake and density

Now…we aren’t counting calories but calories to count. So we look to control them through portion size and by choosing foods that have a lower calorie density compared to what you are probably used to.

6. Must include fresh, additive free ingredients wherever possible

In general the fresher the ingredient the better it is for you. Now I know it’s not always possible to use the freshest ingredient there is so just try to do this as much as possible. It will probably be impossible to cut out all processed food but limit your intake.

7. Must include the right amount of Carbohydrates

Now there is a lot of information about low carb vs. high carb and it can easily be misunderstood. We aren’t trying to completely cut carbs but it is the easiest nutrient to manipulate when looking for a Bigger, Leaner, Stronger body. If in doubt think, have I earned these? If you’ve exercised hard add carbohydrates, if it’s a rest day rein it in a bit. You handle carbs best around exercise.

The Wrap Up

The best approach to nutrition is to keep it simple. Overcomplicated diets will lead to low adherence and inconsistency and without these two things you won't get the health or body you desire

At BLS we teach a lot about lifestyle and habits and we have great success when we do so.

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