With the endless flow of weight loss and fitness information today, people are only getting even more confused about proper nutrition. Each diet contradicts with one another, and makes it very difficult for individuals to feel secure about one particular eating plan.
I will provide you with some simple guidelines to help you lose weight. You don’t need to invest in any diet plan or diet fad, you just need to understand how your eating habits can transform your body and simply apply then in your everyday life.
Eat smaller meals throughout the day.
Ideally, try to eat every 3 to 3 1/2 hours of a smaller meal every day instead of the usual 3 large meals per day. 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 that it needs. Plan your day accordingly (i.e. by packing smaller meals and snacks) so you can eat according to your body clock, not your work clock.
Consume enough high quality protein every day.
Protein (such as chicken, fish, egg whites) has a higher thermic effect on your body than carbohydrates and fat. What does it mean to you?
Your body has to burn extra calories to break down your protein into
smaller amino acids. It will keep you satiated a lot longer compared to carbohydrates and is essential for building and maintaining lean muscle tissue. Protein supplementation is fine, but make sure you use a high quality protein that is low in fat, and contains both fast and slow digesting proteins chains.
Consume 25-35 grams of fiber a day
Your carbohydrate intake 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 satiate you for longer periods of time. In addition, high fiber food will also help control your blood sugar level, allowing you to release more body fat and help regulate your digestive system.
Avoid refined sugars and refined grains.
One of the biggest reasons individuals are overweight is because of the amount of sugar that they consume. Sugar rich foods and drinks cause your blood sugar level to spike, which raises insulin levels and inhibits production of a hormone called glucagon. Glucagon is a releasing hormone that is responsible for releasing body fat to be utilized as energy. When you consume too much sugar, your glucagon production is suppressed, making it extremely hard for your body to burn fat for energy.
Consume an adequate amount of healthy fats.
I am an advocate of eating very minimal fats, though essential fatty acids are actually an integral part of weight loss. Depleting yourself from all healthy fat can negatively affect your hormone levels, leading to more cravings. Abstain from saturated fats such as butter, vegetable oils, fatty meats and all hydrogenated fats. If you choose to consume fats, stick to unsaturated fats such as nuts, seeds, olive oil and avocados. My recommendation is to keep your fat intake at less than 10% of your total caloric intake per day.
Keep yourself hydrated all day
It is crucial to keep yourself hydrated especially while training.
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. Water also aids in the ridding of toxins
in the body and a healthy digestive tract. If you are thirsty, you are
dehydrated. DO NOT wait until you are thirsty.
Food Groups
Here are general food guidelines that I use for myself. In each
meal, I consume a lean protein (i.e. chicken breast), a starch carb (i.e. brown rice), and a fibrous carb (i.e. broccoli).
Lean Proteins
Eggs Whites
Chicken Breast
Tuna
Shrimp
Grouper
Mahi-mahi
Lean Meats
Cod
Salmon
Swordfish
Lobster
Shellfish
Sushi/Sashimi
Halibut
Marlin
Cobia
Wahoo
Tofu (Soy)
Starchy Carbs
Potato
Corn
Grits
Whole Wheat Bread
Brown rice
Tomato
Jasmine Rice
Sweet Potato
Basmati Rice
Peas
Couscous
Oatmeal
Corn Tortillas
Fibrous Carbs
Broccoli
Onions
Cauliflower
Asparagus
Carrots
Spinach
Green peppers
String beans
Yellow peppers
Cucumbers
Red peppers
Celery
Mushrooms
Artichoke
