What I've learned in all of my studying and research on nutrition is that simple is best, or less information is more. That being said, I never advise clients on caloric intake, but rather STRESS portion control. Truth is most folks either won't keep up with calories for long or just don't want to deal with it at all. The simplest way to put is that you should eat 5 to 6 times a day. Your body needs energy to burn fat, and it also helps to keep your metabolism (the rate at which your body burns fat) high and steady. The less you eat the more your body believes you're starving and it will store energy from the meals you do eat for later, this "energy" is fat.
So if you want to burn fat, EAT, but eat a portion of protein and a portion of carbohydrates for as many meals as possible, and be sure to add a serving of vegetables to at least two of your daily meals. A portion is approximately the size of your closed fist or the palm of your hand. I use the chart below, which comes from Bill Phillips Eating-for-LIFE Program, to keep it really simple.
(click to make larger)
Additionally;
- If you are looking to build muscle, try 1 1/2 – 2 portions of protein for at least two meals, and make high quality protein shakes a part of your snacks.
- You should consume at least 10 cups of water a day (not 8).
- Plan your grocery list and meals in advance. The bulk of your groceries should be from the perimeter of the store and not from the shelves. Shelved food is usually processed and loaded with preservatives. You want to eat your food as close to its natural state as possible.
Starvos and CoolSculpting by Zeltiq for the T.U.G Fitness Challenge.
Chart Close-up below
|
PROTEINS |
CARBOHYDRATES |
VEGETABLES |
|
Chicken breast |
Baked potato |
Broccoli |
|
Turkey Breast |
Sweet potato |
Asparagus |
|
Lean ground beef |
Yam |
Lettuce |
|
Swordfish |
Squash |
Carrots |
|
Haddock |
Streamed brown rice |
Green beans |
|
Salmon |
Pumpkin |
Cauliflower |
|
Tuna |
Steamed wild rice |
Green peppers |
|
Crab |
Pasta |
Mushrooms |
|
Lobster |
Barley |
Tomato |
|
Top round steak |
Corn |
Peas |
|
Top sirloin steak |
Strawberries |
Artichoke |
|
Shrimp |
Melon |
Cabbage |
|
Lean ground turkey |
Apple |
Celery |
|
Lean ham |
Orange |
Zucchini |
|
Buffalo |
Beans |
Cucumber |
|
Egg whites or substitutes |
Fat free yogurt |
Onion |
|
Low fat cottage cheese |
Whole wheat bread |
Brussels sprouts |
|
Choose a portion of protein and a portion of carbohydrate from each column to make a meal. Add a serving of vegetables to at least two of your daily meals. |
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