| Eating Tips |
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| Rule #1: Eat smaller meals through out day. |
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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.
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| 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.
Avoid animal protein (including eggs for first 2 weeks)
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| 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.
(Oat meal fibre blend in super markets – teaspoon on morning breakfast and even on fruit salad in the day)
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| Rule#4: Avoid refined sugars and refined grains. |
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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 COKE 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.
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| Rule#5: Consume an adequate amount of fat. |
Healthy fat, such as nuts and seeds, nut butters, olive oil, organic meats and eggs (NB 2 week ban), 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.
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| Rule#6: Keep yourself hydrated all day; |
It is crucial to keep yourself hydrated. Try to drink 8 glasses of water per day. Number one rule in regards to water: If you are thirsty, you are also dehydrated. Do NOT wait until you are thirsty.
In each meal, consume a lean protein (i.e chicken breast), Starch Carbs (i.e brown rice), and fibrous carbs (i.e. broccoli).
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| Lean Proteins |
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Eggs Whites Chicken breast Tuna
Shrimp Grouper Mahi-mahi
Cod Salmon Swordfish
Lobster Shellfish Sushi/ sashimi
Halibut Marlin Cobia
Wahoo Tofu (Soy)
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| Starchy Carbs |
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Potato Cream of Rice Cereal Corn
Brown rice Tomato Jasmine Rice
Sweet potato Basmati rice Peas
Couscous Oatmeal Corn tortillas
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| Fibrous Carbs |
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Broccoli Onions Cauliflower
Asparagus Carrots Spinach
Green peppers String beans Yellow peppers
Cucumbers Red peppers Celery
Mushrooms Jerusalem artichoke
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