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Nutrition expert, Doctor and physique transformation guru John Berardi has a set of principles he calls "The 7 Habits of Highly Effective Nutrition". I have found these basic nutritional principles to stand the test of time. Bottom line is that they work. I integrated these seven habits into my own exercise and nutrition program and lost a whopping 143 pounds because of it, all the while keeping all my hard earned muscle.

Principle #1. Eat every two to three hours throughout your day no matter what. You should be eating between five to eight times each and every day.

Principle #2 Consume a complete lean protein source with every single on of your daily feedings. To be considered complete the sources of protein you eat must contain all the essential amino acids (like meats, poultry and fish).

Principle #3 Consume a vegetable source and/or a fruit source with each of your five to eight daily feedings.

Principle #4 With the exception of exercise and post-exercise nutrition consumption (mostly in the form of post-workout recovery shakes) you carbohydrate intake should come exclusively from vegetable and fruit sources like berries, carrots, apples and spinach.

Principle #5 Be sure that twenty five to thirty five percent of your daily energy intake (meaning calories) comes from fat, Now your fat intake must be split up evenly between saturates (like animal fat), monounsaturates ( like olive oil), and polyunsaturates (like salmon oil).

Principle #6 Consume only non-caloric drinks, with the number one picks being good old H2O and green tea.

Principle #7 The majority of your diet should consist mostly of whole foods (with the only excepting being exercise and post-exercise recovery beverages).

If you practice these principles for at least 90 percent of your weekly caloric consumption your body will be extremely happy with you and you’ll be happy with the results you see in the mirror.

You can learn more about Dr. John Berardi's teachings at precisionnutrition.com

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