What are some nutrition guidelines to ensure I maintain muscle mass while losing fat?
I am following a regular workout program with 3-4 workouts a week.
As a general rule of thumb, make sure you are feeding your body with, at the very least, one gram of protein per pound of your bodyweight. Taking in enough protein is absolutely vital in maintaining muscle mass.
Also, keep in mind that BCAAs (branched chained amino acids) are especially important as well. These are considered the building blocks of the muscle building process and can be absorbed through supplementation or through red meats.
To keep your metabolic rate revved up, eat five or six small meals throughout the day rather than two or three large meals; start with breakfast and try not to eat carbs late during the day.
Long term weight control is about following these basic principles:
• Satisfy your appetite
• Eat meals that are high in complex and low in carbohydrates • Consume enough protein
• Don’t forget healthy fats
• Eat plenty of fiber
• Drink plenty of water
Satiety is the feeling of fullness and satisfaction after a meal and some diets fail because you don’t feel full after eating. The trick for weight control is to choose foods that are nutritious, enjoyable and satisfy your hunger at the same time.
When hunger is not satisfied, many people tend to overeat or snack more often, which doesn’t help when you are trying to lose a few pounds or control your weight. On the other hand, research has indicated that foods that are high in satiety and nutrition can help you to feel fuller whilst consuming fewer calories. Therefore, eat nutritious foods that satisfy your hunger and people tend to eat the same weight of food every day; regardless of the calories that are in it. For example if you add vegetables to your meal instead of starchy carbs, you are adding the weight of the water content of the vegetables. Thus, the weight of the food within the meal is the same but with fewer calories, leaving you feeling just as full and satisfied. Another tip is to eat foods with a low energy density most of the time and to eat smaller portions of foods with a high density.