I know eating healthy is important, but, how to do it right?

Folks, if you do it right, you can build muscle and lose weight quickly.

First of all, find out how many calories you burn throughout the day. Click here for Calories Monitors on my website. For example, if your body need 1600 calories a day, 350 calories is recommended for the main meals (breakfast, lunch and dinner), 100 – 200 calories for snacks (2 or 3 times) throughout the day.

It is a simple math... If you burn more calories than you eat, you will lose weight; On the contrary, if you eat more calories than you burn, you will gain weight. If you burn what you eat, you will maintain weight. Keep in mind that you will achieve better result if you do it right AND exercise regularly. According to the research, losing 2 lbs a week is considered a normal and healthy diet plan. You should check with your physician and then plan for a healthy diet along with appropriate exercise plan before you start a new diet or workout program.

We should include lean protein and whole grain in our daily meals. I feel great when I eat less carbs but high protein meals. Why? You will feel fuller after eating lean protein meals than other foods. And, high quality protein intake preserves muscle mass that will help you to burn more calories. Foods that contain lean protein are fish, chicken breast, turkey breast, eggs white, beans, yogurt, low fat milk and cheese, tofu, etc…

Why whole grains? Whole grains have a low GI rating. This means they are converted slowly into blood glucose, and do not cause "sugar spikes" (sudden rises in blood glucose levels). By contrast, refined carbs, especially white flour foods, typically have high-GI values are associated with blood glucose problems and insulin disorders.