This is such a huge passion of mine! It has literally saved my health and given me a new way to think about food and how it works in our bodies.
What does a typical day of eating look like?
7:00 meal #1 or breakfast
10:00 Meal #2 or mid morning snack
1:00 Meal #3 or lunch
4:00 Meal #4 or mid afternoon snack
7:00 meal #5 or dinner
10:00 meal #6 or snack
These times will vary depending on your own life schedule, but it's a glimpse. If you are hungry you may want to eat every 2 1/2 hours as opposed to 3. Our bodies are all different and so are our activity levels.
Principles:
1. Eat more! Six small meals
Sounds crazy huh? Starving yourself will only slow your metabolism! You need to keep the "fire" burning by fueling your body every few hours. This also prevents you from getting too hungry and making bad choices.
2. Eat breakfast within an hour of rising
Breakfast is the most important meal of the day! So often said but so very true. It revs up your metabolism and has been proven to keep you from over eating the rest of the day. It also improves brain function. If you are going to work out in the morning, eat 1/2 your breakfast before and 1/2 after. Such as Shakeology and oatmeal with fruit and nuts.
3. Make your last meal 3 hours before bed, unless you are truly hungry then have meal #6.
It doesn't really matter when you eat but night eating has been a problem for many and often is mindless snacking in front of the tv on junk.
4. Eat lean protein and complex carbohydrates at each meal
Timing of meals is important but what you pair together is key. Nutrient dense foods keep you satisfied, and you keep your blood sugar level even by combining these. Proteins such as fish, chicken, and lean beef and carbs such as fruits, veggies and whole grains and starches will feed your body right.
5. Eat healthy fats each day
Fat does not make you fat, sugar does! Our bodies need these fats for brain function and energy. You will notice better skin and less belly fat also. Nuts, seeds, avocados and oily fish will do the trick. Bad fats are trans, saturated and man-made such as margarine.
6. Drink 2 to 3 liters of water every day
Water should be your drink of choice. Our bodies are actually 75% water! Your brain, organ, joints and digestion depend on water. People often mistske hunger for thirst so reach for a glass before grabbing food!
7. Carry a cooler packed with clean food everywhere
This requires planning ahead, but once it's a habit you will be so glad you did it. You no longer will have to fret about what to grab when you're out. You will know you are armed and ready.
8. Depend on fruits and vegetables for fiber, nutrients and enzymes
Eating clean is not just about losing weight, it's also how you will gain a powerhouse of nutrition in your daily diet. These keep you full and prevents many health ailments.
9. Adhere to portion sizes
Protein should be roughly the size of your palm. Starches should be the size of your hand cupped, and fruits the size of two hands cupped. A fat serving is 1 tablespoon. Vegetables are unlimited.
10. Stick to foods that have not been processed
In other words, whole foods that know where they came from. A banana is a banana, not something made in a factory. Real foods give you a huge bang for your buck.
The bulk of it? 80% of your results come from the food you put in your body while 20% com from exercise!
No comments:
Post a Comment