Get Lean – 1. Food

Be strict. Be aware. Be wise.

This is your mantra. Eating clean is the first step of this get-lean game. Fresh, clean foods that are as unprocessed as possible. Here are three simple food  principles to lean up:

1. Eat protein daily. If your protein intake is too low on a restricted-calorie diet, you’ll lose a lot of muscle in addition to any fat you’re lucky enough to shed. A high protein intake will help you preserve lean mass during your dieting phase. Choose lean high-quality proteins like egg whites, poultry, lean red meat and protein supplements.

2. Keep your carbohydrates low to moderate when trying to lean up. 100 grams of carbs to about 150 grams of carbs per day. Good, clean, fiber-rich carbs include oats, potatoes, rice and whole-grain bread.

3. Drink 2-5 litres of water per day depending on your body size and what you do daily. It’’ll keep you hydrated and healthy. Water should be your primary beverage.

Note: always consult with your physician

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