If you want a new body to go along with your new image, you’re going to need to make some changes to your diet. Here’s a quick list of the foods and supplements you should add to your diet – and the ones you should get rid of.
What to Add
1. Lean Meats: Chicken and beef are great sources of muscle-building protein and conjugated linoleic acid (CLA). Make sure you stick to lean cuts, however; fatty cuts are loaded with saturated fat and cholesterol. For an even bigger muscle boost, add a CLA supplement for men to your diet.
2. Fish: This is another great source of lean protein; choose cold-water fish like salmon or mackerel, which contain the highest amount of omega-3 fish oil. As you have probably heard from us before, Omega-3s are proven to help maintain a healthy cardiovascular system, joints, brain and mood. Another option is to take a pharmaceutical-grade omega-3 supplement.
3. Colorful fruits and veggies: The next time you’re at the grocery store, pick out some fruits that stand out. Orange, red, yellow and other bright fruits and vegetables are loaded with antioxidants, which are great for your skin and overall health. Bananas, squash, pomegranate and oranges are just a few healthy examples. For more nutrition info, read our article on…
4. Green tea: Chances are you’ve heard about the many benefits of green tea, but they can’t be stressed enough. A cup a day can boost your metabolism and provides your body with essential antioxidants, which have cancer-fighting properties. You can find green tea in the MenScience Thermogenic Formula as well as our men’s skincare products.
5. Supplements: You can only get so many nutrients from your diet. Consider taking a men’s multivitamin and antioxidant supplement to balance your nutrition. They’re a simple way to get the necessary nutrients your body needs to function at its best.
6. Fiber: This is probably the most deficient nutrient in the average American diet. Stop thinking about fiber as a “regularity” tool; the benefits of fiber are many. It may help reduce cholesterol and protect against colon cancer.
What to Toss
1. White breads and pasta: White breads and pasta lack the fiber and vitamins found in whole grains. Fiber keeps you full, making it easier for you to avoid overeating (and unwanted weight gain). Also, whole grains contain complex carbs (“good” carbs) while refined breads and pastas have simple carbs (“not so good” carbs). To find out more about the different types of carbs, check out “The Truth About Carbs”.
2. Fast Food: Although many fast-food places now offer healthier fare, you’re better off just taking an extra few minutes to pack a healthy lunch or dinner; fast-food portions are still way too big and can make you overeat. When in doubt, you can always check the restaurant’s website for nutrition information (Caution: If you haven’t done this before, prepare to be shocked by the amount of saturated fat, sodium and total calories in some of your favorite fast-food offerings).
3. Salad Dressing: An average serving of salad dressing served in a restaurant contains so much fat, sodium and sugars that it negatively “drenches” (pardon the pun) the benefits of the vegetables in your salad. So go light on dressing; choose the less creamy varieties or just go for olive oil and vinegar.
4. Alcohol: Moderation is key here. Alcohol can dehydrate you, leaving you with a nasty hangover and skin problems like dry skin, dark circles under eyes and undereye bags. If you drink, stick to 1 or 2 drinks and be sure to drink water to counteract the diuretic effect.
5. Carbonated Drinks: Soda and other carbonated drinks are full of empty calories and can damage tooth enamel. By eliminating sodas from your diet, you’ll be doing your waistline and your smile a huge favor. You can’t go wrong with just plain ol’ water (add a lemon for some flavor).
6. Sodium (aka common salt): The average American consumes way too much salt. Recent research continues to put salt as one of the silent aggressors on your entire cardiovascular system and kidneys. Cut out salty foods, dressings and snacks; substitute with fresh vegetables.
