Uncover Your Six-Pack
Animal foods are the best source of protein because they contain all the amino acids the body needs to perform all its functions, including building muscle. Chicken, fish, eggs, lean beef, and turkey should be your dietary staples. Protein powder supplements are also an acceptable source. A three-to-four ounce portion of lean meat is about the size and thickness of your palm, and contains 20-25 grams of protein and five grams of fat or fewer.
Remember that the fats in your diet will come mainly by way of your protein foods, but you can have fattier fare such as avocados, nuts, nut butter, and cooking oils such as olive and coconut to make up the rest. Your carbohydrates should come mainly from white rice, potatoes, and sweet potatoes. Why white rice over brown? The brown stuff contains compounds that can block the absorption of nutrients. It’s true that brown rice packs more vitamins and minerals, but that’s what vegetables are for. Your intake of green veggies should be high-there’s no limit on how many you’re allowed. Dairy, grains, and processed foods are not good diet choices. While they do provide useful nutrition information, most people have an intolerance to them that causes digestive distress.