You are what you eat!
As I said in an earlier blog nutrition makes up 70% of your results. I shall repeat my favourite saying..
YOU CANNOT OUT TRAIN A BAD DIET!!
Okay so now I have that off my chest lets get down to the nitty gritty!
I can sit here and type for hours about what to eat and why but I do
want you to be finished reading this by next week!
So I have decided to give you some guidelines!
Guidelines to Healthy Eating
Swap processed carbs for good quality carbs
I don't want you to read that and think ok great I got to cut carbs and become Dr Atkins. Think again because that is not what I’m saying. To get lean you have to cut the crap! This crap I am talking about is foods with sugar & white flour! These danger foods are causing health & obesity problems around the world. When we eat sugar or processed foods we quickly get a “splash” of sugar into our bloodstreams causing our blood sugar levels to spike. When this happens your poor pancreas releases insulin to bring you back down but will inevitably cause you to crash. Researchers found insulin makes us store fat & cause us to actually crave more carbs.
Sugar & processed grains can also effect your adrenal glands causing an increase in fat storage especially in the hips, thighs & waist. The adrenal glands then release cortisol into the body causing more insulin to be released. So my advice is eat fruit and veges whenever you want for a good source of carbs and only eat whole grain carbs such as grainy bread, barley, brown rice/pasta etc after a workout and for breakfast! Because your deserves it and your body will tolerate carbs more after exercise. For the rest of the day eat your lean protein and a delicious selection of fruits and veggies.
In conclusion—STOP EATING FOODS WITH SUGAR & WHITE FLOUR. I want you to focus on getting your carbs from eating quality complex carbohydrates such as fruits, vegetables and whole grains!
P.s. Instead go with sugar in your coffee etc, replace it with Stevia and try Rye or Ezekiel bread for your sandwiches after your workout or for breakfast.
Be a tiger for me baby grrr !
Proteins are what make up our skin, muscles, hair, and nails, neurotransmitters, enzymes, and hormones. Studies show that a diet with great sources of protein, complex carbs and good fats suppresses appetites and speeds up weight loss more effectively than mixed or high‐carbohydrate diets. They have also proven to be much more effective for long‐term weight control than any other intake method over 6‐months. As I said earlier this doesn't mean you have to say good bye to carbs! All carbs are not equal. Your body processes carbs differently depending on what it is and how it effects your blood sugar levels. More info about that in the previous guideline. Anyway back to protein, what we’re looking for is found in lean meats (chicken, turkey & fish), eggs, etc. The majority of our carb intake should be fruits, vegetable and grains. Grains should be eaten after a workout and for breakfast. Every meal you eat in a day should have some protein in it. Good sources of protein include fish, fowl, meat, eggs, and shellfish. Protein is the building blocks of our bodies, we simply will not survive without it! In conclusion– an increase in protein in your diet can lead to a better health profile, an increased metabolism, improved body composition, and an improved training response.
Find the Nemo in you...
AND DRINK SOME WATER! Do I reallllyyyy need to explain why water is so important when it comes to.. Well anything.! Weight loss, muscle gain, living a healthy life… SURVIVING! If you want to do any of these things I just mentioned your going to have to drink 6-8 glasses of water a day. Often times when we are thirsty we mistake it for being hungry, so next time your hungry grab a glass of water! I usually tell my clients if you have one glass of water at each meal (6 meals a day) you will get a minimum of 6 glasses already before you go and drink randomly throughout the day. Also stay far away from juices & soft drinks because they’re loaded with sugars, salt & BAD carbs. If you do want a bit of flavour I am a fan of flavoured diet mineral water, diet cordial or even diet coke (in moderation). You can also make low calorie ice blocks out of these drinks so you have something to munch on in between meals.. Just put it in a mould and freeze!
You have to EAT fat to LOSE fat... go figure
There are 3 types of fat – saturated, monounsaturated, and polyunsaturated.
Forget about that old saying “eating fat makes you fat”. Eating these healthy fats can dramatically improve your health, and even help you lose fat. A big mistake people make when trying to lose belly fat is to completely stop taking in fats but you really want to keep taking in the right fats. Some examples of foods with the right fats are raw nuts, seeds, avocados, extra virgin olive oil, coconut, natural peanut butter, fish and fish oils.
Tho AVOID high levels of saturated fat and trans fats as they ‘bad’ LDL (low-density lipoprotein) cholesterol in your body This puts you at risk of heart disease, stroke and diabetes. So limit your intake of high sat fat foods such as take-aways, fatty meats, deli meats and fried foods. Also foods such as pies, pastries, chocolate, lollies biscuits and cakes.
90/10 Rule
If you stick to a healthy diet 90 per cent of your intake of food, then the remaining 10 per cent of occasional treats won’t detriment your efforts. Just don’t go overboard! The cheat day is the one day a week you’re allowed to eat whatever you want. This will not only improve you motivation to adhering to the diet but it’ll also allow low hormone levels to boost back up to “fat burning levels.”
But you can’t sprinkle in the cheat meals throughout the week, it just doesn’t work like that. Six out of the seven days of the week you should be on your dieting program 100% and then you’ll be rewarded with the cheat meal once or maybe twice a week.
Eat smart
Eating 3 meals with snacks in between is the best way to maintain both energy levels and a healthy weight. You are more likely to choose foods that are not as healthy when you skip meals and are over-hungry. A study conducted on the 'frequency of meals and its effect on metabolism' found that a group eating 6 meals per day lost more fat than a group eating 2 meals per day…despite their calories being equal.
Take foods with you or know where you can go to buy something healthy and satisfying. Make sure your snacks include protein, veges and fruit!
FOR GOODNESS SAKE NEVER SKIP BREAKFAST! Breakfast boosts your metabolism for the day and stops you from eating excess calories in your later meals. Hence the name, you eat breakfast to 'BREAK' the 'FAST'. Eating a healthy breakfast is one of the most important things you can do for yourself in your fat loss journey. You’ll have more energy in the day and eating a healthy breakfast will lead you to eat healthy for the rest of the day. It will also cause you from overeating at lunch & thus at dinner. Make sure your healthy breakfast foods have a lot of protein and carbohydrates in them e.g. Yogurt with oats + fruit sliced into it, Egg omelet with avocado, mushroom and spinach, Allbran with skim milk and banana, or a Protein shake made from yoghurt, flax seeds, banana, scoop of protein powder (my fav is Bsc) ...Just quietly.
The final thing i have to tell you about is vitamins and minerals. If your body is deficient in a variety of vitamins and minerals your mind, your brain, will basically be screaming to your stomach saying, “Eat, we need more vitamins and minerals. We’re dying over here.” You’ll go to eat, and if you’re eating the typical American diet you’ll eat foods that are completely void of the vitamins and minerals that your body is demanding, so you keep eating and eating because you’re never giving your body truly what it needs, so your body keeps sending starving craving signals to your stomach.
That is all for now!
Catch you next time :)
Now go to a round of Tabata!
Kristy
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