Sadik Hadzovic’s 5 Golden Rules of Nutrition

1. Eat More Frequently To Loss More Weight
Instead of the three big meals (the obvious breakfast, lunch, dinner), try eating 6 smaller meals that are evenly spaced out throughout your day. This will benefit you greatly by allowing you to burn calories while your body breaks down these meals.

70% of your calorie burn comes from your basal metabolism also called your resting metabolism. This is basically the calories you burn just through the normal course of living, for example: breathing, circulating blood, thinking, etc…

Depending on what you eat, 30% of your calorie burn comes from the thermic effect of the digestion process. Remember that protein requires more energy to digest than fats and carbohydrates require.

You can turn your body into the optimal fat burning machine by combining both the thermic effect of a protein rich diet with the calorie burning capabilities of your basal metabolism.

2. Stop Skipping Breakfast
Your breakfast should always be the largest meal of your day. The reasoning behind this is upon waking up after 8-12hrs of sleep our body’s protein and carbohydrate resources are running low. ideally within half an hour of waking you should have a meal consisting of high quality protein (egg whites or sirloin steak) and plenty of slow digesting carbohydrates (whole grains and fruits). Understand that the majority of our daily carbohydrate intake will occur during the first half of our day, thus allowing our body’s plenty of time to burn them. Keep in mind that skipping breakfast can slow your metabolic rate by up to 10%.

3. Get Plenty of Greens
Make sure you’re getting enough folate rich greens in your diet. Greens such as romaine lettuce, spinach, turnip greens, and collard greens are loaded with folate. Folate is a water-soluble B vitamin that helps reduce fatigue, improve energy levels and help battle depression.

Eating greens will allow you to both consume more vegetables and fewer calories. The fiber content will also slow the speed in which you digest your meal, so eat the greens first!

4. Lots of Protein and Fiber
Consume adequate protein to assure stable blood glucose levels, muscle maintenance, and bone health. I suggest athletes get 1.5 grams of protein per pound of body weight. For example I weight 180lbs which means I must reach a daily protein consumption of 270 grams.

Try giving your body a variety of protein sources to choose from. Not only include protein from the usual chicken, fish, steak, and eggs but be sure to utilize the convenience and effectiveness of protein shake supplements. I recommend Hydrowhey from Optimum Nutrition or a similar Hydrolyzed protein powder.

Include more fiber in your diet to shuttle cholesterol out of your body, and slow down digestion which will make you feel fuller longer. Foods like beans/legumes, whole fruits, vegetables, and whole grains should be eaten daily.

5. Eliminate Bad Beverages
Replace soda, sweet tea and beer with water, seltzer or other free-calorie drinks. By doing so you will be eliminating fructose, table sugar, and high fructose corn syrup from your body. These ingredients have been known to have damaging effects on our physiques.

Drinking more water will speed up your metabolism, increase concentration, detoxify the body, and even improve energy levels. Trying drinking one gallon of water daily.

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