Eat & Live Well

Just because you may exercise regularly doesn’t mean you can eat whatever you want. By following these 10 basic guidelines, you’ll not only get great muscle-building and fat-burning results from your training, but you’ll enjoy a higher level of energy throughout the day.

Tip 1: Eat six meals a day

Recent research indicates that eating frequently (about every three hours) accelerates the metabolism and helps maintain steady energy levels throughout the day. Below are recommended foods and the Gracie Diet Combination Tables.

Tip 2: Combine carbohydrates and protein at every meal

The simple fact is, our bodies work better with a balance of carbohydrates and protein. Not only is protein essential for building healthy muscle and maintaining a strong immune system, it stabilizes insulin levels, which leads to steady energy throughout the day. One more benefit: eating protein has been shown to reduce your appetite. So, avoid high-carbohydrate nutrition plans and instead balance your protein and carbohydrate intake.

Tip 3: Choose “appropriate” portion sizes

Portion size is important to weight management. Employ a common sense approach, such as using the palm of your hand or your clenched fist for gauging the portion sizes of food

Tip 4: Plan meals ahead of time

You may even want to try different recipes and decide what works for you before you begin your training program. Experiment with different seasonings, try a variety of vegetables, and find which microwave settings work best for preheating food. By the time you’re ready to start, you’ll have the supplies you need and the confidence that you know what you’re doing. Then, fix your meals in advance and freeze them. It’s important to shop at least once a week. If you forget, you’ll run out of good food and be tempted to cheat on your diet.

Tip 5: Get containers to store your food

Purchase plastic storage containers, sports bottles, a water jug and a cooler to store and carry your food. Having nutritious meals within reach during a hectic day can keep you on track.

Tip 6: Drink 10 glasses of water every day

It’s especially important to stay well hydrated when following a comprehensive training, nutrition, and supplementation program. Drink at least one glass of water with each of your six meals, and four more throughout the day. If you have an occasional diet soda, coffee or tea, you’ll need to drink an additional glass to compensate for the diuretic effect of these beverages.

Tip 7: Consume protein shake within 30 minutes of exercise

Your muscles are primed for nutrients immediately after an intense workout, but within two hours, your body’s ability to refuel decreases. Taken within 30 minutes of your workout, the high-quality protein helps you refuel and build muscle.

Tip 8: Use high-quality supplements

Supplements can help make up for any nutritional deficiencies and enhance performance. When purchasing supplements, look for companies that invest heavily in research to maximize the effectiveness of their products.

Tip 9: Find your “emotional reason” for staying on track

Researchers at George Washington University discovered that people who successfully transform their bodies are set in action by some sort of “emotional trigger” that helps to clarify their reasons for deciding to make change. Take a moment to consider your “emotional trigger” and use it to stay committed to your nutrition program.

Tip 10: Strive for consistency, not perfection

You can be sure there will be the occasional meal or snack that’s not on the recommended food list. When you get off track in this way, don’t allow it to slow you down. Enjoy the divergence, recommit to your goal, and get back on track with your next meal.

Fats to Avoid

Butter
Fried foods
Mayonnaise
Sweets
Whole-fat dairy product

 

Gracie Diet – Combination Tables Group A – Foods that combine with each other and those of Group B Animal derived substances Fats and Oils Greens and Vegetables Squid Meat Clams Octopus Fish Eggs Fish Lobster Bird Eggs Shrimp Crab Butter and Margarine Oil Olive Oil Walnuts Almonds Cashew Nuts Pará Nuts Dried coconut Wheat germ Avocado Olives String beans Asparagus Chayote Broccoli Watercress Fresh peas Collard greens Beats Celery Cauliflower Green mustard Eggplant Okra Chicory Corn Lettuce Artichoke Heart of palm Cabbage Carrot Cucumber Red vine spinach Red, green, yellow pepper Radish Spinach Squash Mushroom Pumpkin Endives Garlic Onion Green beans Turnips Leeks Group B – Foods that do not combine with each other Rice Yams Dried lentils pasta Manioc Flour Wheat and derivates Rye Dried corn Potato Barley Farinaceous Sweet potato Corn starch Maniloc Lupine Dried beans Group C – Foods that combine with each other and one more from Group B, so long as they are not prepared with fat. Lemon Sugar apple Fried or cooked banana Honey Melon Dried banana Molasses Watermelon Muscatel grapes Sugar in general Jackfruit Yellow cheeses Apple* Fresh fig Ricotta Prune* Date Cream cheese Açai Green coconut Papaia Fresh Cheeses Pears Persimmon Fresh white cheese Guava* Note: Combining the fruits marked with an * is inadvisable Group D – These Foods do not combine with each other or any other Pineapple Acid oranges Curds Cashew fruit Mangaba Apricot Tropical apricot Passion fruit Lime Tangerine Strawberry Acid prunes Acid apples cherries Raspberries Pomegranate Cherimoya Acidic pears Peach Tamarind Acidic grapes Group E – Milk Compatible with: Incompatible with: Food from group B Raw or crushed banana Egg yolks All milk derivates (except curds and yoghurt) Food from group A Avocado Oily fruits Olives Sweets Sugar in general Oils and fats Egg whites Any kind of meal Reminder: Raw or cooked egg yolk, green coconut, coffee and an array of different teas are compatible with any food for being neutral.