quality: stick to whole foods. abandon processed and refined products because they’re not real food just “food-like” products. i like to call them science fair projects. most are laced with refined sugars that play havoc with your insulin levels resulting in a never-ending appetite for more junk. keep it simple. veggies fruits lean proteins and whole grains. eat smart fats that are healthy and satisfying like avocados and nuts. don’t forget to combine protein and fiber like a high protein greek yogurt with walnuts and blueberries. quantity: even if you’re eating whole foods you still have to rein in the calories and control your portions. steamed raw and grilled veggies especially the watery ones you can feast on. watery not densely sugared fruits are best (apples oranges berries melons). be careful with the whole grains especially bread products rice and pasta. make sure you read the labels and stick with one serving when you eat. you’ll need 4-6 oz of lean protein at any one sitting. frequency: eat a balanced meal or snack every 3-4 hours. if you do you’ll feel satisfied enough to eat less throughout the day resulting in more rapid and effective weight removal. make sure to cut off eating after dinner (which should be ideally no later than 8pm). or if you’re up and moving around after dinner and are truly hungry a 100-150 calorie healthy snack is acceptable like a yogurt or cottage cheese or an ounce of cheese.
what’s the best diet for great glutes?