Hope you are having a good week and the new year is treating you well!!! I have a couple more nutrition secrets for you, you may or may not know!
Alright let's get into it! First and foremost, not a lot of people know this but when you are hungry it usually means one of two things....
1. You are NOT drinking enough WATER!!!! You want to drink about 3L a day.
2. You are NOT consuming enough PROTEIN(I'm talking lean protein here, not pork sausage filled with lots of fat)!!!! You have to keep it healthy REMEMBER!!! Your intake will all very's on your size and goal weight of course as I mentioned last week!
This all is of course if you are eating enough in general!
Alright next, and this is very important!! You need to be eating 5-6 meals a day!! Not huge over-sized portions either!! I'm talking small, well balanced meals! I will break down a day of eating for myself to give you an idea! A good rule as well is to make sure you are not consuming complex carbs 6 hours before you go to sleep! Ok here's my diet....usually...
Breakfast:
- 4 egg whites
- 3/4 cup of oatmeal ( I add cinnamon and sugar free maple syrup)
Morning Snack:
- Low fat Greek yogurt (yoplay fruit at the bottom 80 Kcals)
- 1/3 cup of walnuts
Lunch:
- 99% fat free Turkey Sandwich
- On Sara Lee Whole Wheat bread thins
- Mixed Lettuce
- Cholula (my go to for almost everything!!!)
Afternoon snack:
- Protein Shake
- 3/4 cup of mixed berries
Another snack:
- Protein Shake
- Coconut milk (4oz)
Dinner:
- Some kind of Lean Protein
- Veggie
The reason behind this is you need to think of your metabolism as a fire! If you do not fuel the fire consistently it will die out, but if you continually fuel the fire it will burn strong a.k.a burning calories. You want to try and eat every 2-3 hours. However, like I said earlier you have to feed your body the right nutrients! Anything in excess with be stored as fat!! It doesn't matter if it is a protein, carb, or fat!!!
Ok last thing I want to touch on! As I just said there are 3 sources of nutrients Proteins, Carbs, and Fats. That is it, that's all there are!!!
Proteins are pretty obvious, but you can also make a complete protein from lentils/beans and rice, as well as other sources! Those two separated are known as incomplete proteins.
Carbs seem to be pretty obvious, but there are some tricky ones that people do not consider carbs I'm talking VEGGIES and FRUITS!!! Yes!!! I know it's weird to think of veggies and fruits in this way because we are feed with images of grains for carbs, but it is true!! Some people think that they can eat as many veggies as they want and it will not effect them. Good for you for eating your veggies, but if you eat to many again they will be stored as fat!!! It is hard to do but will happen!
Fruits are great but should be taken in small amounts, the reason for this being is... most fruits contain a lot of sugar. Yes, it is natural sugar, but still anything in excess = FAT! A good rule of thumb is about 1 cup a day, this all depends on the results you are looking for too!!
Fats include nuts, some veggies such as avocado, egg yolks, some meat sources,milk, and yogurts. There are also bad fats such as trans and saturated, these are ones you want to try and stay away from. Trans have been chemically altered and I like to think of saturated fats as blocks of fat, just stacking on top of one another!
Don't get me wrong there are good fats and you need some in your diet, but you need to be careful of your intake of these guys!! Be cautious and if you really don't know research!! Next week I will go into the different kinds of fats for you guys!!!
Lastly, I would just like to say even if you eat super healthy and you get all your meals in!! You still should take a multi-vitimin to make sure you are getting all the right nutrients! It is easy to not get them all in! So just do it!!!!
That's all I have today!! Hope it was helpful and again if you ever have any questions feel free and ask!! Also, if there is a subject you would like me to go over I would be happy too!!! Stay healthy and happy!!!
Pistols....Out
XO
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