Healthy eating tips
Most people will agree that there is more weight loss and fitness information today but there is also more and more people that are getting even more confused about proper nutrition. Each diet contradicts with one another. I know it can get very confusing.
I will provide you with a great guideline to help you lose weight. Let me simply it for you. These are the guidelines that I am following in my 16 week journey to six pack abs.
Rule #1: Eat smaller meals through out day.
Ideally, try to eat every 3- 31/2 hours of a smaller meal everyday. Not only will you feel less hungry but it will help boost your metabolism by constantly supplying your body with the adequate amount of "energy." Stay away from eating 3 larger meals and start eating smaller meals through out the day.
Rule#2: Consume enough high quality protein every day.
Protein (such as chicken) has a high thermic effect than carbs and fat. What does it mean to you? Your body has to burn extra calories to break down your protein into smaller amino acids. Plus, it will keep you satisfied a lot longer compared to carbs. In addition, protein is needed to build and maintain lean muscle
Rule#3: Consume 25-35 grams of fiber a day
Your carbohydrates should be mostly high fiber foods such as vegetables, fruit, and high fiber unrefined grains. Fiber in your food absorbs water causing it to expand in your stomach and therefore making you feel more satisfied for a longer time. In addition, high fiber food will also control your blood sugar level; therefore, allowing you to release more body fat.
Rule#4: Avoid refined sugars and refined grains
One of the biggest reasons why we are so overweight is because of the amount of sugar intake that we consume every year (Yes. That means to put your soda down). High sugary food/drink intake can cause your blood sugar to spike up causing you body to stop producing another hormone called glucagon. Glucagon is a releasing hormone that is responsible for releasing body fat to be utilized as energy. However, when you consume too much sugar, your glucagon production is discontinued.
Rule#5: Consume an adequate amount of fat.
When I say fat, I meant the healthy kind of fat such as nuts and seeds, nut butters, olive oil, organic meats and eggs, virgin coconut oil, and avocados. Depleting yourself with the healthy fat can negatively affect your hormone levels that will only result to more cravings.
In addition, you want to limit the unhealthy fat (saturated fat) such as butter, margarine, and the fat around your steak. Avoid hydrogenated fat at all costs as they cause more harm than good.
Rule#6: Keep yourself hydrated all day;
It is crucial to keep yourself hydrated especially while working out. Try to drink .6 - .7 ounces per pound of body weight. We are made up of mostly water and a slight decrease in your body fluid level can affect your exercise performance. My number one rule in regards to water: If you are thirsty, you are also dehydrated. Do NOT wait until you are thirsty.
I am not a nutritionist and I do NOT claim to know everything. However, I've spent over 7 years of my life studying how the body functions. These are just the general guidelines that I use for myself.
Check my website for basic nutrition. In each meal, I consume a lean protein (i.e chicken breast), Starch Carbs (i.e brown rice), and fibrous carbs (i.e. broccoli)
Sample Menu for 2000 kcal (can be adapted depending weight and person)
Meal #1
3 eggwhites, 2 slices Gouda light, some vegetables such as Tomatoes, Champignons, mix everything wit 1 teespoon of oil for a tortilla, and eat with 2 slices of whole-wheat bread.
Meal #2
whole-wheat bread with turkey-ham or light-cheese
Meal #3 Lunch
200 g chickenbreast broiled with 1 Table spoon of oil. 100 g rice and 1 big dish of salad(add 1 teaspoon of oil and more vinagre for your taste)
Meal #4 (after workout)
1 Banana, 2 Spoon of Proteinpowder
Meal #5 Dinner
250 g potatoes boiled
200 g turkey breast or salmon filet bake in oven or broil again in 1 teaspoon oil
1 dish of vegetables
before bed
100 g Cottage Cheese
10 pieces of Almonds
Remember: Failing to plan is the same as planning to fail! So plan your meals ahead!
I will provide you with a great guideline to help you lose weight. Let me simply it for you. These are the guidelines that I am following in my 16 week journey to six pack abs.
Rule #1: Eat smaller meals through out day.
Ideally, try to eat every 3- 31/2 hours of a smaller meal everyday. Not only will you feel less hungry but it will help boost your metabolism by constantly supplying your body with the adequate amount of "energy." Stay away from eating 3 larger meals and start eating smaller meals through out the day.
Rule#2: Consume enough high quality protein every day.
Protein (such as chicken) has a high thermic effect than carbs and fat. What does it mean to you? Your body has to burn extra calories to break down your protein into smaller amino acids. Plus, it will keep you satisfied a lot longer compared to carbs. In addition, protein is needed to build and maintain lean muscle
Rule#3: Consume 25-35 grams of fiber a day
Your carbohydrates should be mostly high fiber foods such as vegetables, fruit, and high fiber unrefined grains. Fiber in your food absorbs water causing it to expand in your stomach and therefore making you feel more satisfied for a longer time. In addition, high fiber food will also control your blood sugar level; therefore, allowing you to release more body fat.
Rule#4: Avoid refined sugars and refined grains
One of the biggest reasons why we are so overweight is because of the amount of sugar intake that we consume every year (Yes. That means to put your soda down). High sugary food/drink intake can cause your blood sugar to spike up causing you body to stop producing another hormone called glucagon. Glucagon is a releasing hormone that is responsible for releasing body fat to be utilized as energy. However, when you consume too much sugar, your glucagon production is discontinued.
Rule#5: Consume an adequate amount of fat.
When I say fat, I meant the healthy kind of fat such as nuts and seeds, nut butters, olive oil, organic meats and eggs, virgin coconut oil, and avocados. Depleting yourself with the healthy fat can negatively affect your hormone levels that will only result to more cravings.
In addition, you want to limit the unhealthy fat (saturated fat) such as butter, margarine, and the fat around your steak. Avoid hydrogenated fat at all costs as they cause more harm than good.
Rule#6: Keep yourself hydrated all day;
It is crucial to keep yourself hydrated especially while working out. Try to drink .6 - .7 ounces per pound of body weight. We are made up of mostly water and a slight decrease in your body fluid level can affect your exercise performance. My number one rule in regards to water: If you are thirsty, you are also dehydrated. Do NOT wait until you are thirsty.
I am not a nutritionist and I do NOT claim to know everything. However, I've spent over 7 years of my life studying how the body functions. These are just the general guidelines that I use for myself.
Check my website for basic nutrition. In each meal, I consume a lean protein (i.e chicken breast), Starch Carbs (i.e brown rice), and fibrous carbs (i.e. broccoli)
Sample Menu for 2000 kcal (can be adapted depending weight and person)
Meal #1
3 eggwhites, 2 slices Gouda light, some vegetables such as Tomatoes, Champignons, mix everything wit 1 teespoon of oil for a tortilla, and eat with 2 slices of whole-wheat bread.
Meal #2
whole-wheat bread with turkey-ham or light-cheese
Meal #3 Lunch
200 g chickenbreast broiled with 1 Table spoon of oil. 100 g rice and 1 big dish of salad(add 1 teaspoon of oil and more vinagre for your taste)
Meal #4 (after workout)
1 Banana, 2 Spoon of Proteinpowder
Meal #5 Dinner
250 g potatoes boiled
200 g turkey breast or salmon filet bake in oven or broil again in 1 teaspoon oil
1 dish of vegetables
before bed
100 g Cottage Cheese
10 pieces of Almonds
Remember: Failing to plan is the same as planning to fail! So plan your meals ahead!
