Eat and Live Well

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.

Proteins


Chicken breast
Turkey breast
Lean ground turkey
Swordfish
Orange roughy
Haddock
Salmon
Tuna
Crab
Lobster
Shrimp
Top round steak
Top sirloin steak
Lean ground beef
Buffalo
Lean ham
Egg whites or substitutes
Trout
Low-fat cottage cheese
Wild-game meat

Vegetarian Proteins


Tempeh
Seitan
Tofu
Texturized vegetable protein
Soy foods
Veggie burger

Vegetables


Broccoli
Asparagus
Lettuce
Carrots
Cauliflower
Green beans
Green peppers
Mushrooms
Spinach
Tomato
Peas
Brussels sprouts
Artichoke
Cabbage
Celery
Zucchini
Cucumber
Onion

Fats


Avocado
Sunflower seeds
Pumpkin seeds
Cold-water fish
Natural peanut butter
Low-sodium nuts
Olives and olive oil
Safflower oil
Canola oil
Sunflower oil
Flax seed oil

Carbohydrates


Baked potato
Sweet potato
Yams
Squash
Pumpkin
Steamed brown rice
Steamed wild rice
Pasta
Oatmeal
Barley
Beans
Kidney beans
Corn
Strawberries
Melon
Apple
Orange
Fat-free yogurt
Whole-wheat bread
High-fiber cereal
Whole-wheat Tortilla
Whole grains

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.