Healthy Eating Guidelines -- for optimum health and fitness
These healthy eating guidelines will enable you to eat well and achieve optimum health and fitness. Furthermore, you will never be hungry and food cravings will be dramatically diminished or eliminated.
The graphics on this page show you just a few of the foods included in our guidelines.
The suggestions are simple. The results may amaze you!
If you adjust how you are eating by following the free plan, you will soon begin to feel better, look better, and be healthier. Our healthy eating guidelines are not difficult to follow. Once you realize how good it is to eat well and feel well, you will never want to go back to your old ways!
Test them out for yourself. You'll soon be glad that you did. Commit yourself to strictly following this healthy eating plan for at least two months.
Principle 1: eat proteins from natural sources
Used in conjunction with the other healthy eating guidelines, obtaining 30 to 40% of your calories from natural sources of proteins will speed up your metabolic rate, in other words, "burn" more calories.
Proteins from natural sources are healthy fat burning foods.
This takes advantage of the "thermic effect" of consuming proteins. Your body spends many more calories digesting them than it does digesting either fats or carbohydrates.
Eat balanced meals. In terms of macronutrients, about one-third of your calories should come from proteins and about two-thirds should come from natural fats and carbohydrates.
Fats: natural sources are lean cuts of grass-fed ungulates, skinless free-range poultry, deep-sea fatty fish (such as sockeye salmon, mackerel, and herring), egg yolks, and walnuts.
Carbohydrates: (preferably organic) vegetables and berries. You may have an additional small serving of fruit once daily as long as it fits the other guidelines.
Principle 2: the amount to eat
Each meal should be centered on a natural source of protein. A slight over-consumption of protein will signal your body that times are good. This will keep your metabolism higher and enable you to lose weight.
Proteins are very satisfying. Consuming sufficient protein will prevent you from being hungry while undermining food cravings.
Consume plenty of clean water daily, which will help your body process the protein. "Plenty" means "at least 2 quarts."
Principle 3: feeding frequency
Eat every 3 to 5 waking hours.
The exception would be that, if you have any trouble sleeping, do not eat within 2 or 3 hours of bedtime.
Well, as part of our healthy eating guidelines, this eating frequency provides a natural way to speed up your metabolism significantly for greater energy and greater fat loss.
In addition, eating smaller meals more frequently that include plenty (at least 20 grams) of natural sources of protein at each meal eliminates hunger and will dramatically curb FOOD CRAVINGS!
Principle 4: what not to eat
Proteins: do not eat feedlot, corn-fed ungulates or pork, poultry from factory farms, farm-raised fish, or farm-raised shellfish.
Fats and Carbohydrates: Do not eat grasses or grains (such as corn, rice, or wheat) or anything made from them (such as bread, pasta, cereal or buns). Do not eat legumes (such as beans). Do not eat any potatoes.
Do not eat any dairy products or anything made from them (such as milk, butter, yogurt, or ice cream).
Do not eat any sugar or foods made with sugar (including condiments).
Eat little salt, and don't add extra salt to your foods.
There are available plenty of low carbohydrate "Paleo" (Paleolithic) recipes made with natural foods that provide satisfactory replacements for most, or all, of the foods, just listed.
This makes following the four healthy eating principles much easier.
On six days of the week, do not consume over 25 grams of carbohydrates from any sources. This will cause your body to burn fat rather than sugar. (When digested, all carbohydrates become sugar.)
However, unless your physician objects, you may have one cheat day weekly. On that day, you may have one or two cheat meals in which you consume more carbohydrates and fats. This will kick the level of leptin in your body back to normal and permit additional fat burning.
(Without a cheat day, leptin levels will decrease by about half in a week. This signals your body that you are starving and it will reduce its metabolic rate as well as fat loss. So a cheat day once a week is important to let your body know that times are good.)
So, you may consume your favorite foods even using these healthy eating guidelines as long as you only consume them on your cheat day. Even on that day, though, stop eating when your hunger disappears.
Don't be surprised, though, that those formerly favorite foods like pizza will begin to be less appealing as you begin to eat well!
Healthy eating guidelines plan
Test the free healthy eating guidelines plan for yourself. Follow the healthy eating principles strictly for at least two months.
It is a natural diet. Your body was designed for it.
It may be difficult to follow the healthy eating plan for the first couple of days but stick with it. You can do it if you will just make up your mind to do so. Soon your tastes will revert to more natural. For example, in three weeks foods that you used to enjoy may seem far too salty or sweet.
Then evaluate yourself. How much better do you feel?
Additionally, you will have lost excess body fat automatically without starving yourself! You'll have lost 1 pound of fat for every 1 1/2 to 2 pounds of body weight.
You'll love the way you feel!
Related web pages to help you further
For more on healthy eating guidelines, see the following page on our website:
Our recommended books for healthy eating
The books are available at some good bookstores, especially Amazon.com and Amazon.co.uk, usually in Kindle and paperback form, sometimes as hardbacks. If you found the healthy eating guidelines informative, these books are excellent further reading suggestions.
On most pages of our website, we aim to recommend the very best books available according to the topic of each page. We endeavor to make the best suggestions based on experience and our many years of work and research in the fields of health and fitness. We suggest only books that we have read and can wholly commend.
A useful external article for vegan and vegetarian eaters
Below, from the British National Health Service's (NHS), is a useful article for people who want vegan and vegetarian healthy eating guidelines.