How do I know what to eat?

[1Invisible1]

I want to become healthier. I run and exercise 5-6 days of the week and also weight lift 2 days of the week. However I know I'm not seeing my results because of what goes on in the kitchen. Any suggestions and advice?

[paulina_g]

How many calories do you eat? If you're really serious about it you should probably calculate your ratios. There are many apps that do that for you so that you know approximately how many calories you need everyday (myfitnesspal, fitday etc). Since you exercise a lot you also need to eat enough protein. Usually the recommended amount is 1 gram per pound. So if you're 125 lbs then your daily protein intake should be 125 grams. As for which foods to eat, I alway recommend eggs, meat, fish and other seafood, veggies, nuts and fruits (in limited quantities). Healthy fats are important too (eggs, avocados, olive oil, coconut oil, some nuts). Those are the most nutritious foods. I try to eat fish at least twice a week, lots of eggs and veggies and not too much carbs. I avoid sugar, gluten and junk food. I prefer to cook my own meals, at least then I know what I'm eating.

[jesshkah]

Cut sugar and processed foods. Low carbs, high protein.

[1Invisible1]

Thank you!

[jesshkah]

You're welcome! Small changes will make a big difference :) and no snacks.

[jesshkah]

Unless it's like fruit or buts

[jesshkah]

Nuts.

[Iron_Man]

How long have you been running and weight training? It takes time to see results? You have to eat chicken, fish, Veggies, stay away from bad foods and drinks

[1Invisible1]

I have been running for about 6 years (competing 5) with races & such. And even bedding an circuits.. Recently I have only been lifting for a year.
I am smaller so I don't lift heavy amount
Like I squat 65-70 pounds and usually keep my weights around there.
But I see no results of having abs so it has to come to kitchen stuff.. I eat lots of chicken and veggies... But do find myself reaching for those desserts

[Iron_Man]

You should have seen results by now. Its the Deserts then. Try adding heavy weights for your workouts you want to feel the burn and push yourself where you can hardly get that last couple of reps in

[1Invisible1]

Thank you!

[Iron_Man]

You're very welcome

[ConsultantIsBack]

Read nutrition online, just start at bodybuilding. com (don't freak out, it's not just for bodybuilders)

[1Invisible1]

Thanks I'll have to look that website up