To give yourself a great start to 2011, you need to give yourself a big boost and you need to get used to eating every 3 hours. This will prevent you getting too hungry and this will keep your cravings at bay. Don’t forget you need enough energy to train, or the whole thing will fall down so let’s get it right again.
Breakfast
Starting your day with some protein is important. An omelette is fine but making your omelette with egg whites is much better when it comes to losing body fat. Including mushrooms or tomatoes or both in your omelette will be a bonus, spinach is also great.
Studies have shown that those individuals who include protein in their breakfast are likely to want to eat less throughout the rest of the day.
Most people start the day off with carbs, which is fine as long as its porridge, shredded wheat or weetabix.
The easiest way to blow your plan is NOT to eat breakfast, keeping your blood sugar levels is highly important to stop bingeing and to stop you eating late at night. People who eat breakfast don’t tend to want to eat too late in the day.
Mid-morning
Some fruit is fine of any kind, or a snack of 3-4 ounces of tuna is fine as well. Keeping some protein even mid-morning will keep your energy levels from crashing.
Lunch
Try and make sure you have a good meal at this very important time of day. It’s a good time because you are still likely to be active the rest of the day, burning your biggest meal of the day off in the hours left in the day. We talk about lean sources of protein all the time, such as chicken, turkey, cottage cheese, lean beef even or any kind of fish, as long as its not battered of course!! If you’re looking to create a quicker fat loss, keep it to a large salad with it or some steamed spinach, broccoli or carrots, or any vegetable you like really, a variety is always good and recommended.
Try not to have a salad alone, always make sure the recommended protein sources are in that meal every time. Remember that protein sources always keep blood sugar levels steady, which means your appetite stays under control.
Mid-afternoon snack
Fruit should be consumed mid-afternoon to keep your energy levels going, we talk a lot about energy levels as in simple terms, you won’t feel like doing anything without a good supply of energy which helps greatly with enthusiasm!! I would also try around 3-4 ounces of turkey or chicken, lean white meats to keep you away from cravings sugary or fatty foods, this will help greatly in keeping everything going well and keeping you full. A SMALL handful of almonds will be excellent at this time for essential fats and studies have shown that almonds are excellent when it comes to fat-loss.
Dinner
By this time of day, your normal cravings can be higher than normal, BUT if you have followed this, you will have eaten throughout the day, felt much fuller than normal and less likely to grab a cheese sandwich as soon as you get home!!
I would go for the trusted formula once again of your lean protein source of chicken, turkey, fish etc with an array of fresh vegetables, the more colourful the plate the better to give you a wide variety of nutrients.
This eating plan will make sure you sleep well too. Feeling full is key to sleeping well and this time you’re not going to have wide swings in blood sugar either, which can affect sleep. The better your sleep, the better you exercise and the more body fat you lose, its all good when you’re doing everything sensibly and working from your inside out.
Give this a good go and watch your body change!
Keri
