If you can master these five concepts, you will burn fat solely from changing the way you eat. How you eat is half the battle to getting and maintaining fitness. You are what you eat!
Nutritional Concepts for Success!
- Eat Small, Eat Often
- The Macronutrient Balance
- So Fresh and So Lean, Lean
- The Colorshow
- The Fountain of Youth
1. Eat Small, Eat Often. Eating small meals every three hours will prevent overeating, increase your metabolism, and keep blood sugar from spiking. Increased metabolism = increased ability to burn fat and calories. Steady blood sugar = more energy, consistent energy, and less risk of diabetes. Eating until you are satisfied, not until you are full is the key here. If you eat small, you will eat often, and you will succeed.
2. The Macronutrient Balance. Protein, Fat, and Carbohydrates. Your three Macronutrients. They should be balanced at every meal. 60% Carbs, 30% Protein, 10% Fat is an example of a good macronutrient balance and does not need to be exact. This means adding chicken (Protein) and olive oil (good fat) to the pasta (carbs) you were going to have by itself for lunch. Adding lean protein to a high carb meal will extend the glycemic value of those carbs giving your body more time to use them for energy before storing them as reserves in all of your least favorite places! (Replace starchy carbs [pasta, bread] with fibrous carbs [broccoli, spinach, asparagus] for late meals.
3. So Fresh and So Lean, Lean. Pick lean protein [Chicken, Turkey, Tuna, Whey, Soy] over fatty protein [red meat, pork]. Pick whole grains over refined grains. Pick good fats [poly- and mono- unsaturated] over bad fats [saturated and trans]. Pick grilled or baked over fried or broiled (tons of butter). Pick low/no sugar options. Pick fresh foods over processed foods which are high in sodium and low in nutrients.
4. The Colorshow. Eat a variety of fresh, colorful foods. A few pieces of different fruits through the day, and plenty of veggies through the evening. (Fruits have a lot of sugar in them and are best eaten earlier, veggies can be used to replace starchy carbs later in the evening.) You should see some yellow, blue, red, orange, and green by the end of each day. Do this successfully and diminish the need for a multi-vitamin.
5. The Fountain of Youth. Drink 1/2 ounce of water per pound of body weight per day and reap the benefits. Cut the soda. It will destroy you. If you need caffeine, drink coffee with either splenda or no sugar, and non-fat milk. If you HAVE to have soda, make it diet. Staying hydrated will keep you looking young and beautiful. Your skin, as well as the rest of your body, will thank you.