1. Eat Every 2-4hours
You don't need to eat big for every meal but you do need to eat. And please make each meal follows the next 9 rules.
2. Lean complete proteins every time you eat
Everytime you eat, eat something that comes from an animal. If you're vegetarian, you also need complete proteins so do your research and find an alternative
3.Vegetable, everytime. No excuses
Starting to get the idea? Each meal is being built, first with animal products and now with vegetables. You can have a piece of fruit every now and then but don't skip your veggies. It's vital!
4. Do you deserve carbs? Only when you're ready
Carbs, other than fruit, should only be eaten after you've exercised. We don't need heavily processed crap in every meal. But it is nice to have a carb reward after training. But make it good, not evil.
5. Looooove Healthy Fats
Oooh baby. There's three kind of fats I lurve... Saturated, monounsaturated & polyunsaturated. Eat equal parts of these for a health diet and even... lose fat! You'll get saturated fats from animals, mono from olive oils & nuts while poly comes also from nuts but also other wonder foods such as fish oil and flaxseed oil.
6. Don't drink your calories
There's seriously little benefit in getting calories from drinks. You should get enough from the food you eat. So ditch the juices, softdrinks and alcohol. (Before you get mad at us for telling you to stop enjoying your wine, read rule 8).
7. Whole foods, not processed
There's a place for supplement drinks & shakes but do your best with making your diet whole and as unprocessed as possible.
8. Break the rules 10% of the time
Let's face it, we aren't all straight arrows, particularly when it comes to the previous 7 rules. So now it's time to break the rules a little bit. If you have 6meals a day (rule 1), you can break the rules 4 times each week. Yes... wine is included!
9. Preparation Prevents Poor Performance
Following these rules can be difficult if you aren't prepared for it. If you don't have a meal at hand, its so easy to fall back into the easy traps of a quick unhealthy snack or all carbs and no veggies or protein. Prepare, it's the best way for making this easy.
10. Variety will keep you interested
It's easy to prepare little tubs of nuts, carrots and a tin of tuna, but you can't eat this every day or you'll quickly get bored and crave bad things. Every now and then, prepare something different, yummy and something you can take with you. Surprise yourself.