Two key elements that will ensure you get into shape and stay in shape include portion control and making sure you keep that “full” feeling in your stomach, which means you wont be tempted to binge.
For starters, breakfast is always the big cliché now, THE MOST IMPORTANT MEAL OF THE DAY, and that is definitely the truth still and will be for another thousand years!
Start the day well with the following;
Porridge with milk is a great choice with dried fruit as a sweetener.
The sweeteners you buy in shops are absolute garbage, rubbish and are usually under investigation by the authorities, plus they keep your sweet tooth alive and well and that means it makes you still crave sugar, which is bad news!!!
Porridge with water will bring your body fat down even quicker so your choice.
Weetabix with milk is fine
Shredded wheat is fine with milk
A small omelette is fine with a piece of wholemeal toast and no butter or margarine
An egg white omelette is even better because you lose the saturated fat, a win win situation and I know lots of people who have got used to it.
A piece of wholemeal toast is great with cottage cheese and chives for example.
Please forget about spread forever, it’s a needless source of saturated fat and wont help you in your dietary goals one bit!!! You will save between 100-250 calories per meal easily!!!!
Mid-morning snacks are vital to keep energy levels constant, usually around 10-30am depending on your working day.
Any fruit will do.,
Or a piece of wholemeal toast with plain cottage cheese, onion and chives flavour or any flavour, as long as its natural and there more and more on the market now.
Lunch is usually on the run for most busy people so food on the go is essential, but most pre-prepared food in the supermarket doesn’t cut it it, due to excessive saturated fat, salt and sugar in sandwiches.
Did you know sushi now has overtaken sandwiches as the most popular snack in supermarkets, and this is a very simple choice with just fish and rice in all different types of varieties. Unless you have the one that is stacked with salt, this can be a great choice and much better than supermarket sandwiches.
Wholemeal pitta bread is a good choice, because you have a slow release of energy, vegetables usually in there too and protein of your choice such as white meats or fish. The great thing about this is that its usually made by you, so you will know exactly whats going into it, there will be no “hidden” lots of fat, salt and sugar which the supermarkets seem to specialise in!!!
Mid-afternoon is another critical time when you don’t want to leave you energy levels crash. Plus if you don’t eat mid-afternoon you are likely to be starving by evening meal time and are likely to want to eat far more than you need of course.
A small handful of nuts, and im talking cashews, almonds, hazelnuts, walnuts (natural versions) will work very well for you in terms of giving natural fats for you body, essential fats that is to make sure you are giving your body what it needs for essential function all the way through your body.
Fruit is always a great choice and try to mix it around, variety is the spice of life!
A bowl of porridge is fine sometimes too, especially if you are training around 5pm when you will need to added energy, I find this a great help at least a couple of times a week myself.
Evening meal should be one of your best meals of the days, and im not talking about a big meal, im talking about the quality.
However busy you may be in the day, theres no excuse not to get plenty of vegetables in this meal, theres no excuse to get a good quality protein such as white meats or fish, theres no excuse not to eat good carbs such as sweet potatoes or new potatoes, jacket potatoes are very easy to make too.
If you follow the rules you will do very well. Keep the size of your protein the size of your fist, the size of your carb serving the size of your fist, and veg serving plentiful.
Drink water throughout the day, no need to gulp lots down in one go to try and make it up. This adds a lot to fat burning and general function of your internal system.
Eat every 3-4 hours, the smaller “grazing” way of eating can make a huge difference to you, eat little and often and this way you solve the problem of being hungry all the time and eventually eating too much in one meal, which will always lead to weight gain because your body can only handle so much food in one sitting of course.
Time to make it happen and let a common sense and tried and tested way of eating take over your life, big results will always follow!
