5 Rules for Eating Lean

 

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5 New Rules of Live Lean Eating | LiveLeanTV

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My Top 5 RULES to Build Muscle | Bulk and Gain Muscle the Right Way

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Video taken from the channel: TMJ4 News


 

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Video taken from the channel: Jeff Nippard


 

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Video taken from the channel: Stacey Hawkins


 

5 New Rules of Live Lean Eating | LiveLeanTV

Video taken from the channel: Live Lean TV


 

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Video taken from the channel: Clean & Delicious


 

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Video taken from the channel: Will Tennyson


5 Rules for Eating Lean. Nutrition. 2014-04-16 | By: Snap Fitness You’ve heard the saying “abs are made in the kitchen.” It’s true! When it comes to losing weight, eating right is the hardest part. You can work out regularly, but you won’t get the results unless you have a healthy diet. Whole grains, legumes, lean meats and unsweetened low-fat dairy are other items considered to be less calorie dense and should anchor your get-lean diet.

Your move: When preparing items like salads, pasta, soups, chili, oatmeal and stir-frys, look for ways to incorporate plenty of low-energy-density foods to boost volume. Clean eating is about more than just getting lean; it’s about making choices that promote optimum long-term health for your body. Getting clean might just mean tweaking what you’re doing now, or it might require you to turn over a whole new leaf. In either case, here are 10 solid rules to keep in mind while you consider the change. NEW Easy Sustainable Diet Rules To Live Lean FOREVER: Live Lean Nation, on today’s episode I’m sharing 5 new rules to live lean eating..

During my Live Lean journey, I’ve followed many rules when it comes to healthy eating. Most of the rules I still follow today, but others I’ve ditched for more sustainable practices that anyone can do. 5 Food Rules To Stay Energetic, Lean, Healthy. I specialize in helping people lose weight, keep it off and stay at their absolute best.

A common question I get is about my food rules and my thoughts about dieting and meal plans. So, I came up with 5 Food Rules To Stay Energetic, Lean, Healthy. There’s a lot of information out there on how to lose weight and get a ripped six-pack—and much of it is contradictory. You see, most fast fat loss tips will help you drop the pounds, but it. Your macros will consist of, 5% of carbs, 20% protein and 75% fat.

Protein will be about, your body-weight x 1=? Carbohydrates will be at 55 grams and Fats will be between 100-120 grams. Do this for 7 days and on your 7th day have a 4 hour cheat day window. Eat anything you want. The following day go back to eating only 30–55 grams of carbs a day.

The 5 Rules of Eating for Muscle: Prioritize nutrient density: Eat real food Feed at regular intervals 3-5 meals/ day Don’t go overboard with your protein intake Eat some fat and cholesterol Eat. Clean eating is way of eating that focuses on fresh, natural foods. This article explains what clean eating is and shares 11 simple ways clean up your diet.

It’s a good idea to visit a dietitian for a meal plan that is customized to your preferences, lifestyle, medical conditions and food allergies; however, in the meantime, the NIH lists some lean meal plan ideas that can help guide you. You can also use a calorie tracking service like MyPlate to calculate how many calories you’re eating per day to ensure that you’re not eating too few or too many.

List of related literature:

These rules are flexible because everyone differs slightly in their dietary needs.

“Five Element Constitutional Acupuncture E-Book” by Angela Hicks, John Hicks, Peter Mole
from Five Element Constitutional Acupuncture E-Book
by Angela Hicks, John Hicks, Peter Mole
Elsevier Health Sciences, 2010

The new Basic 5 guide was designed to call attention to the need for moderation and avoidance of obesity.

“Nutritional Oncology” by David Heber, George L. Blackburn, Vay Liang W. Go, John Milner
from Nutritional Oncology
by David Heber, George L. Blackburn, et. al.
Elsevier Science, 2011

Other than these guidelines, there are no fixed rules about carbohydrates, protein, fat, ratios, or calories.

“Ultrametabolism: The Simple Plan for Automatic Weight Loss” by Mark Hyman
from Ultrametabolism: The Simple Plan for Automatic Weight Loss
by Mark Hyman
Scribner, 2006

You’ve been telling me these rules at every meal!

“The Wall of Storms” by Ken Liu
from The Wall of Storms
by Ken Liu
Gallery / Saga Press, 2016

These Guidelines emphasize a total diet approach by encouraging us to think holistically about what we eat and drink.

“Nutrition” by Paul M. Insel, Don Ross, Kimberley McMahon, Melissa Bernstein
from Nutrition
by Paul M. Insel, Don Ross, et. al.
Jones & Bartlett Learning, 2016

For example, the basic five food groups recommended by the USDA are represented in the average fast-food cheeseburger, but not in the desirable proportions (i.e., only a small proportion from the fruit and vegetable group, but high proportions of salt and fat).

“Diet and Health: Implications for Reducing Chronic Disease Risk” by National Research Council, Division on Earth and Life Studies, Commission on Life Sciences, Committee on Diet and Health
from Diet and Health: Implications for Reducing Chronic Disease Risk
by National Research Council, Division on Earth and Life Studies, et. al.
National Academies Press, 1989

If you are already practicing the first three rules, you are moving toward more conscious eating.

“Naturally Thin: Unleash Your SkinnyGirl and Free Yourself from a Lifetime of Dieting” by Bethenny Frankel, Eve Adamson
from Naturally Thin: Unleash Your SkinnyGirl and Free Yourself from a Lifetime of Dieting
by Bethenny Frankel, Eve Adamson
Atria Books, 2009

“The Wiki Man: If you want to diet, I’m afraid you really do need one weird rule.”

“Deep Value: Why Activist Investors and Other Contrarians Battle for Control of Losing Corporations” by Tobias E. Carlisle
from Deep Value: Why Activist Investors and Other Contrarians Battle for Control of Losing Corporations
by Tobias E. Carlisle
Wiley, 2014

In Step 5, you learn to resist and control the interactions between food and mood, the reasons we eat other than hunger.

“Way to Eat: A Six-step Path to Lifelong Weight Control” by Maura Harrigan Gonzalez
from Way to Eat: A Six-step Path to Lifelong Weight Control
by Maura Harrigan Gonzalez
Ebsco Publishing, 2002

Balance, variety, and moderation are the key to these guidelines.

“Invitation to Holistic Health” by Charlotte Eliopoulos
from Invitation to Holistic Health
by Charlotte Eliopoulos
Jones & Bartlett Learning, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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39 comments

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  • You see, i wanna build muscle and put some weight on as i wanna get bigger muscle wise and still get those abs out and all that. Shall i still follow this or go for a high protein diet with a caloric surplus of 300 kcal or so

  • Finally someone who says that you dont need to be in a caloric surplus to build muscle. you just need to meet your protein macros when building.

  • Talk about beating a dead horse…

    Guys. Eat sufficient protein (it’s more than RDA). Eat sufficient calories (not as hard as it sounds). Get sleep.
    Exercise with proper form using basic compound exercises, full body, 3 times a week, moderate volume.

    …and do D-bol like this fella.

  • I’m 5 ft 7 male 135 lbs with a small amount of muscle at about 15-16% body fat.. I’m cutting and am almost at the body fat I want to be at… once I hit that goal I’m undecided whether I should try to “maingain” or “lean bulk” any recommendations?

  • How can you train all muscles twice a week? I have so much time in the evenings. I have one hour to get my work out in. Legs, shoulders, arms, chest. That’s 4 main sets. There’s 7 days in a week. I’m a beginner. Asking for a friend. I’m confused.

  • Will, hold up products longer and tell us what they are. What do you use for pizza bottoms, cedar bakery pitas is the best I got. Information: 10 Humor: 10 Personality: 10 Intro Drama: 10 stars!

  • Will, newbie question for you: how important is creatine to muscle gain, in your opinion? Saw a bit somewhere Men’s Health? where Ryan Reynolds said that he first started to see real progress once he started taking creatine. I understand that diet and exercise are the keys, but, that said, how big a role does creatine play in gaining and maintaining muscle? Thanks for your take on it.

  • “A dirty bulk is a lot like texting your ex. You end up putting something toxic in your mouth and doing a lot more harm than good.” #classic

  • Clean Food = Whole Foods. Whole Foods as in whole intact foods. Nothing isolated from a food, like extracted sugar and oil. That’s what true clean food is, and true clean food is the only food according to science, that can reverse heart disease, the leading killer of humans.

  • It’s still surprise me just how many people do not know about Custokebon Secrets (just google search it) although many people lost tons of weight using it. Thanks to my pal who told me about this. I have lost lots of fat.

  • Interesting. Most people know about losing weight slowly to maintain it. Never thought of it for muscle growth. Makes so much sense though. Great content! Thanks!

  • For all the naysers… get the book and read through it. He recommends whole grain oats for the oatmeal… not the quaker crap.
    You are given choices for each meal, and as far as the snacks, 1/2 of a cucumber and 2tbls hummus is not gonna make you fat. I am actually starting meal plan tomorrow. I usually eat healthy anyway, but since Thanksgiving I slacked off. So I wanted a reset on my system.

  • Did a ghost move that vitamin c bottle at 12:50??
    Ive watched it 10 times and still can figure out how it just moves away from his hand before he grabbed it

  • You’ve only gained 9 lbs over 3 years, but you’re muscle looks like you’ve gained 20 lbs.

    How do you do that? I’m struggling gaining weight. I want to gain 20 lbs to be 170, but if I can gain 10 with pure muscle like you I’d much rather do that… Any tips?!?!

  • Just made this and ate half of the recipe as my dinner. I CANNOT believe the volume of food for under 500 calories that was. What an insane recipe! Saving this one for sure.

  • I would recommend not getting much of your calories from sausages, and other processed meat sources, instead use raw meat and make your own:) Also “sugar-free” stuff its just a marketing trick for your brain to think its “okay”, it’s NOT! Sugar replacements are mostly just as bad or even worse than sugar since its just another form of simple carbs, which turn into glucose in your blood, without having any real benefit, other than being carbs. Other than that, you can stay somewhat lean even on MacDonalds, assuming you spend more caloreis than you consume.. but lean doesn’t always mean healthy, so think about it:) Being able to stay healthy long-term is the key to success!

  • I want to hear more about why you stopped IF. I’ve been doing it for 2 years and I lost a bunch of weight but now I’m trying to gain weight (muscle) because I’m lifting more and wonder if intermittent fasting is still in line with my current goals.

  • thank you I really enjoyed watchin your video. We as humans should be making our information known to all, not just paying customers, thank you for this wonderful shared knowledge, I will incorporate these changes into my life style as I continue my journey of self improvement, much love and gratitude to all who were involved in passing this message to all.

  • Leto seems to be the hot diet right now. And the few people I know who are on it say they feel better than they ever have. What is your opinion

  • Shepherd’s Pie uses lamb (the bomb!!!!), Cottage Pie uses beef. Not sure what minced chicken/turkey would be… Ornithologists Pie??? Some good food tips here dude. Thanks!!

  • Will, newbie question for you: how important is creatine to muscle gain, in your opinion? Saw a bit somewhere Men’s Health? where Ryan Reynolds said that he first started to see real progress once he started taking creatine. I understand that diet and exercise are the keys, but, that said, how big a role does creatine play in gaining and maintaining muscle? Thanks for your take on it.

  • U literally can’t gain muscle in a deficient. It’s a fact. Your body won’t prioritize muscle recovery and instead you’ll loose muscle by breaking them down. Also u look great bro but 9 pounds of muscle over a year and a half is pretty slow unless ur hyper advanced. Maybe u are which then congratulations for continuing the gains. It’s been my first year of lifting and I gained 20-25lbs of muscle and 10lbs of fat. I couldn’t imagine it taking three years to get where I am now

  • Wait. So if my intake is 2.200 calories, all I need to do is just keep eating until hit that and I will gaing muscle???? Wow (I know I have to eat mostly protein)

  • Very informative bro. I am still struggling with social events I cannot control myself at buffet restaurant. I do skip breakfast as my normal routine once my company have a trip i always mess up with restaurant breakfast and buffet.

  • Morning i do oats protein powder raisindry strawberry frozen blender with water no milk go gym around 12 to 3 pm ye 3hours.. 6 days a week, do a pure protein shake right after, 4 eggs omelet when i come home with pink salt oregano,
    Evening i do white rice cant handle brown any longer with chicken/meat broccoli and same couple hours later, before bed i eat 20-30grams dark chocolate 85%
    To be honest i have no idea if this diet is ok any help would be appreciated male age 40

  • You’re only person whom actually likes flavour, Shepherds pie I recommended that to Brian Shaw, Don’t understand why weight lifters in bland food… Same with Rice, Chicken, Just make healthy curry sauce that isn’t too hot. Not fattening at all I could eat that everyday on Rice and Chicken it is lovely.

  • You are an amazing motivational speaker! I love the way you present the fact that the pathway to the goal must be enjoyable in order for it to be sustainable. Excellent video.

  • Im starting it and i feel good af, cut out all processed foods from diet except some no sugar natural PB, some small toasts only for breakfast… i dont really wanna lose weight nor gain but i can feel the difference in my muscle toning already (i exercise a lot too)

  • God wants us to eat how He makes, not what the machines or people make.That is so simple!!! I do not know why people invented processed food. Processed food is for emergency only.

  • Such great information! This year I really want to change my mindset on food, I need to stop the endless “diet” cycle and just worry about feeding my body. You have a new follower!

  • 1) whole planed based foods2) fresh meet and raw fish (of course cock it or eat it raw (sashimi)3) Use a lot of natural spices to make it delicious (salt is ok, pepper, mint, vinegar…)4) water, coffee, all kind of herb or real tea (chamomile, peppermint, rosebud, white, green, yellow tea)That is all you ever need (kind of paleo)

  • Dani, I’m sooo new at this! ��Thank you so much for making this video informative, detailed, interesting to watch, and very easy to understand! Glad to share it and subscribe to your channel!��

  • Hi Dani��I’m new to your channel and am going to try to eat cleaner. Old habits are so hard to break, so it can be a bit scary. I’m looking forward to learning from you��

  • I don’t know where to start Dani I eat fast food to often but I do cook at home but it’s mostly breakfast & lunch I eat unhealthy dinner is eaten at Home ������ I need a nutritionist

  • I am so ready to make changes and I get overwhelmed by the the info out there. I ran across one of your videos! This is a God send! Today starts my baby steps to making healthier choices! I’m excited! God’s timing is always perfect!

  • If you want to loose weight naturally, live free from diseases then attend our upcoming free webinar https://www.facebook.com/events/2862335930555289/

  • “Hi guys”…? I´m not a guy 😉 I just think this is a funny expression. Anyway, thank you for your video. Do you have an education in this area? I have always eaten various foods and very little fast foods. I just love not to think so much about food and instead prepare and enjoy!

  • I would go with raw milk. I believe the process that milk goes through is the cause of our issues. If your body doesn’t recognize the modified version, it makes sense that it will eventually cause a problem. Also, there are better cereals than oatmeal such as buckwheat. It tastes great too and is very versatile. There are a lot of ancient grains that have more nutritional content. Sugar is sugar…if it causes a spike, there will be a crash. When this happens it’s problem for all of us who want to stop causing damage to our cells and create more and more inflammation in our bodies. I admire what Dr. Ian is doing. Compared to most of our diets, you can’t go wrong with the Clean 20.

  • A good rule of thumb in making food choices: read the label on food, if you can’t go to the grocery store and get each individual ingredient, leave it alone.