Diet to Get Fit and Lean: How I Never Got Overweight in My Life and How You Can for the Rest of Your Life

Getting a slim yet strong body is almost everyone’s dream and ‘how to get lean’ is among the world’s most searched topics. That’s why you’ll see so many fitness gurus on the internet, some making you feel like it’s a super simple task—a 10-minute abs workout is enough, whereas some others will tell you to run until you feel like you’re out of breath to burn those extra calories. Let me be super simple and straight—maintaining a slim, lean muscle body needs a lifestyle which you have to adopt. Once adopted and maintained, you’ll never get those extra belly fats and stay in shape throughout your life. During my early stage, I was a bit skinny, but I never got obese and I believe I will never be in the future because I really like the eating habits I have right now. The lifestyle I mentioned needs healthy eating habits and regular workouts or movements. But for the sake of this article, we’ll only talk about the eating habits that you need to follow.

What to Eat

While the calorie rule (surplus to gain and deficit to lose weight) is obviously valid, it’s more important where you get those calories from. A 300-calorie French fry serving will not contribute to a healthy body composition as a 300-calorie balanced meal will do. Similarly, a 50-gram chocolate bar with 200 calories is not as good as a serving of 80 grams of chicken. So what you eat throughout the day will decide whether you’ll get lean or bulky. Try not to eat processed and fast foods at all. Avoid soft drinks, white sugar, chocolates, candies, ice cream, cake, biscuits, sweets, and bread. Add more protein like chicken, eggs, lean meat, seafood, fish, starches like whole grains, potatoes, rice, good fats like olive oil, nuts, beans, lots of vegetables, and fruits. These will increase your metabolism, make you feel full, and control your hunger. At the same time, they will provide you with the energy you need. Remember, your choice of food is a reflection of your choice to get lean.

How Much to Eat

If you’re a beginner in your weight loss journey, and you’ve chosen the healthy foods you’ll eat, don’t worry much about calories in the early stage. You may eat them to how much you want, without counting the calories at this stage. We will start counting and cutting (if necessary) calories later.

For now, let me give a plan of how much of each element to eat per serving:

• Protein: 3-oz (86g) of lean meat, which is about your palm size
• Carb: a cup of potatoes or rice, nearly a clenched fist size
• Fat: a tablespoon of oil, nearly the area of your thumbnail, and a handful of nuts or seeds
• Fruit: one whole piece or one cup

When to Eat

Eating a balanced meal every three hours is a common recommendation. This is because our stomach takes around 3 hours to digest food. If we eat every 3 hours, we feel neither full nor hungry, and it doesn’t let blood sugar levels fall too low. Increased metabolism is also a gain here. Long intervals between meals can lead to intense hunger and poor food choices. Aiming for five or at least 4 meals a day can help maintain consistent energy levels. The timing of your meals also matters if you’re strength-training, especially concerning the workout schedule.

Post-Workout Nutrition

Exercise enhances the body’s ability to process nutrients, particularly carbohydrates, in the hours following a workout. According to a 1998 study published in the International Journal of Sports Medicine, consuming carbs immediately after exercise leads to “super-compensated” glycogen storage in muscles, with a delay of two hours significantly reducing this effect. For those strength training, eating carbs shortly after a workout stores more energy in muscle cells and less in fat cells, potentially leading to muscle growth and reduced fat storage.

Meal Recommendations

• Regular Meal: Two servings of protein (e.g., chicken, fish, lean beef, tuna, chickpeas, soybeans), one serving of fats (e.g., a handful of nuts, 1 Tbsp olive oil), unlimited vegetables, and optionally, a piece of fresh fruit or a cup of berries.
• Post-Workout Meal: Two servings of protein, two servings of starchy carbohydrates (e.g., rice, potatoes, oats, quinoa) or one serving of fruit, and two servings of vegetables.

The exact amount of nutrients needed post-workout varies based on an individual’s size, muscle mass, and exercise routine. Generally, muscular individuals who lift weights and engage in regular physical activity may benefit from doubling their carbohydrate intake in the meal following a workout.

Protein Considerations

Protein is crucial post-workout. A 2010 study in the European Journal of Applied Physiology indicated that a combination of 15g of carbs and 15g of essential amino acids post-exercise significantly increased muscle mass and strength compared to carbs alone. It’s also advisable to limit fat intake in the post-workout meal, as fat slows the digestion of protein and carbohydrates, potentially reducing nutrient absorption by muscles. Natural fats present in protein sources (like chicken and eggs) are fine, but additional fats should be reserved for other meals.

Practical Tips

1. Frequency: Eat balanced meals roughly every three hours to manage hunger and maintain stable blood sugar levels.
2. Meal Composition: Ensure regular meals include protein, fats, and vegetables, with optional fruit.
3. Post-Workout Focus: Prioritize protein and carbohydrates after strength-training to maximize muscle glycogen storage and recovery.
4. Carb Intake: Adjust carbohydrate consumption based on your training intensity and fitness goals.
5. Protein Importance: Include a mix of protein and carbohydrates post-workout for optimal muscle growth and recovery.
6. Fat Management: Keep post-workout meals low in added fats to enhance nutrient absorption.

By adhering to these guidelines, you can optimize your nutrient intake to support muscle growth, recovery, and overall health.

Sample Menu for Getting Fit and Lean

Maintaining a fit and lean body involves a balanced diet consisting of nutrient-dense foods, spaced out evenly throughout the day. Here’s a sample menu for a day, including breakfast, snack, lunch, post-workout meal, and dinner.

Breakfast

• Omelette with Veggies and Whole Grain Toast
  • 3 egg whites and 1 whole egg omelette with spinach, tomatoes, and bell peppers
  • 1 slice of whole grain toast
  • 1 serving of fresh fruit (e.g., a small apple or a cup of berries)
  • 1 cup of green tea or black coffee

Why this works: The omelette provides high-quality protein and essential vitamins from the vegetables. Whole grain toast adds complex carbohydrates to kick-start your metabolism, while the fruit provides fiber and additional nutrients.

Morning Snack

• Greek Yogurt with Nuts and Seeds
  • 1 cup of Greek yogurt (plain, non-fat)
  • A handful of mixed nuts and seeds (e.g., almonds, chia seeds, flaxseeds)

Why this works: Greek yogurt is high in protein, keeping you full until lunch. Nuts and seeds provide healthy fats and fiber, essential for sustained energy.

Lunch

• Grilled Chicken Salad
  • 3-4 oz of grilled chicken breast
  • Mixed greens (spinach, arugula, kale)
  • Cherry tomatoes, cucumbers, and bell peppers
  • 1 Tbsp olive oil and lemon juice dressing
  • 1 serving of whole grains (e.g., 1 cup of quinoa or brown rice)

Why this works: This meal provides a balance of lean protein, healthy fats, and complex carbohydrates, ensuring you have steady energy throughout the afternoon. The vegetables provide fiber and essential vitamins.

Post-Workout Meal

• Protein Smoothie
  • 1 scoop of protein powder (whey or plant-based)
  • 1 banana
  • 1 cup of mixed berries
  • 1 Tbsp chia seeds
  • 1 cup of almond milk

Why this works: Post-workout, your body needs a quick source of protein and carbohydrates to replenish glycogen stores and aid in muscle recovery. The protein powder provides the necessary amino acids, while the banana and berries offer quick-digesting carbs.

Dinner

• Baked Salmon with Sweet Potato and Steamed Broccoli
  • 4-6 oz of baked salmon
  • 1 medium-sized sweet potato, baked or steamed
  • 1-2 cups of steamed broccoli
  • 1 Tbsp olive oil or a handful of nuts for added healthy fats

Why this works: Salmon is an excellent source of high-quality protein and omega-3 fatty acids, which are crucial for heart health. Sweet potatoes provide complex carbohydrates, while broccoli adds fiber, vitamins, and minerals.

By following this menu and tips, you can create a diet that supports muscle growth, recovery, and overall health, helping you maintain a fit and lean body for life.