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Diets for a Lean Body

Obtaining a lean body takes time, dedication and a few rules. First, remember weight loss is all about calories in and calories out. Make sure to take in less calories than you burn. Also, follow the recommended daily allowance for vitamins and minerals. These are dietary needs, which means the cells must receive them to function properly. Finally, take in low fat high protein foods such as grilled chicken and lean fish. With consistency and positive attitude you can follow the lean body diet plan and succeed.

  1. Long-term Results

    • To achieve long-term health and weight goals, your proper diet needs be a routine like going to work. To achieve a lean body you need to consider caloric ceiling, recommended daily allowance of vitamins and minerals -- and the proper amount of protein to meet your body's needs.

    Caloric Ceiling

    • A caloric ceiling is the maximum amount of calories taken in each day. This number is based on your basal metabolic rate and activity level. Basal metabolic rate is the amount of calories you burn each day -- this is also known as metabolic rate. Calories in need to be less than calories out, but also meet your body's needs in order to function correctly. If too few calories are taken in, your body will go into starvation mode and start holding onto those calories as fat storage for survival.

    Recommended Daily Allowance

    • The recommended daily allowance is the amount of vitamins and minerals your body needs each day to support good health and proper nutrition. No two bodies are alike. Therefore, the Food Nutrition Board has created a chart for RDA's based on age, sex, height and weight.

    Amino Acids

    • Amino Acids are the building blocks of protein. Every bodily function is directly or indirectly affected by amino acids. Protein supports the structural development of cells and tissues, aids digestion, carries hormones and strengthens the immune system. In addition, amino acids build lean muscle tissue which increases metabolism and burns fat. The more lean muscle tissue a person has, the higher their metabolism will be and the faster their body will burn fat and calories.

    Food Recommendations

    • Foods that meet the recommendations above include meats such lean chicken breast, salmon and pork tenderloin. Eggs, low fat cottage cheese, greek style yogurt and legumes are also great sources of lean protein. Try to find meats that have a fat content of 10 percent or less and eat approximately 4 oz. per serving. Add a healthy serving of complex carbohydrates with the protein. Complex carbohydrates are foods such as brown rice, green leafy vegetables like spinach and kale, sweet potatoes and colorful raw or steamed vegetables. Avoid foods high in sugar and refined carbohydrates.

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