The goal is to look at food as 'fuel'. Skipping meals or just eating too little will starve the metabolism resulting in less muscle and more fat. Most people, in their past, experienced a positive result from eating less and the memory of this is embedded in their brains and throws a wrench in their ability to fully grasp that they are making themselves 'softer'.
To increase muscle you must eat a surplus of calories every day, period. You have to adjust for the amount of activity you get and learn what your body needs at rest. Both of these numbers together is the amount you should always eat.
As far as shopping for food, it would be great if we could try to choose foods that are minimally processed (5 or fewer ingredients, no chemicals and preservatives, very low in added sugar and high in fiber). Below is an easy shopping list so you stock your fridge with some key items...
Proteins and Fats
- Raw nuts
- Whole fat plain yogurt
- Fresh roasted breast of chicken or turkey
- Grilled hamburgers, turkey burgers etc...
- Grilled fish
- Peanut butter, almond butter
- Hard boiled eggs
- Legumes, legumes and more legumes...
- Whole grain salads (Bulgar, millet, rye, faro, oats, quinoa etc...)
- Fresh fruits and vegetables
- Plain oat meal
- Ezekiel bread
- Baked potato and sweet potato (skin on, eaten with protein and fat)
- Raw honey (for on top of the yogurt)
- Organic, low sugar, granola
These are just a few of our nutritional guidelines that we offer to our clients. For more information, please feel free to contact us at 312-943-6700.