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1. 8/28/2018 Want to Lose Weight? Here's How to Clean Up Your Diet.
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HEALTH & FITNESS
How to Clean Up Your
Diet to Lose Weight
Whole roasted chicken with garlic, lime and herbs
luchezar / Getty Images
If you spend a lot of time planning your workouts but not much on your diet, it’s
hard to know where to start.
There’s an old saying in nutrition: Abs are made in the kitchen. It means that you
can work out like a maniac, but you’re never going to outrun a subpar diet. It’s
much harder to burn calories than it is to consume them. And while you work out
at most once a day, you eat at least three times more often.
by Maryann Walsh
How to Clean Up Your Diet to Lose Weight
2. 8/28/2018 Want to Lose Weight? Here's How to Clean Up Your Diet.
https://www.mensjournal.com/health-fitness/how-to-clean-up-your-diet-to-lose-weight/ 2/10
Given that, it’s safe to assume your physique is about 80 percent a re ection of
your diet, and exercise makes up the rest. So your job is to nd the right balance
among carbohydrates, protein, and fat that nourishes your body, fuels your
workouts and recovery, and makes you feel good.
The Meal Plan to Get 9 Servings of Fruits and Vegetables Every Day
For starters, try this simple breakdown: Get 35 percent of your calories each from
carbs and protein, and 30 percent from fat. For a 170-pound man, that means 175
grams each of carbs and protein, and 65 grams of fat.
Of course, we’re talking about high-quality calories, centered around fresh fruits
and vegetables; lean protein sources like chicken and sh; healthy fats like olive oil
and nuts; as well as muscle-building protein shakes. Here’s a perfect day:
vegetable-quinoa frittata for breakfast, a chicken-avocado salad for lunch, and a
baked sweet potato loaded with lean ground turkey and vegetables for dinner—
plus fruit, vegetables, and nuts for snacks, and a shake for a post-workout, on-the-
go protein bump. (It’s most effective for muscle-building and recovery if you drink it
within 30 minutes of your sweat session.)
The 32 Healthiest Foods You Can Eat
There are nutrition apps that’ll help you hit your target calories, and make sure to
note how much energy you have throughout the day, particularly when you wake
up, as well as during workouts. All of our bodies are different, so play around with
the ratios to nd the ideal one for you.
Maryann Walsh is a West Palm Beach, Florida–based registered dietitian and
consultant for SlimFast.
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How to Clean Up Your Diet to Lose Weight
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