The very first thing you need to do is clean out your cupboards of anything that is processed. This includes fruit juices with added sugar, fizzy drinks, chocolate, crips, cakes, white pasta, bread, sugary cereals (read the labels), cereal bars, sugary sauces again check labels, ready made meals, processed meats such a bacon unless nitrate free, ham and salami, sausages and luncheon meats.
Its pretty simple; if food has NO nutritional value then the body just doesn’t read it. Perhaps the simplest way to visualise this is by imagining the body pushing unusable food to the side making you gain weight. Natural food from veg, fruit, fish, and organic meat the body can read and by eating ‘clean’ you will get lean and lose body fat.
To become lean and lose body fat, it is imperative that your body is fed and energised mainly from natural foods. It’s widely known that vegetables, fruit, fish, nuts and meat will provide all of the clean calories you need to provide good fitness and strength.
By concentrating your intake on natural clean foods, your body will maximise its efficiency in burning of excess calories and encourage weight loss and general good health.
The first thing my clients say to me is “Won’t my meals become boring as there is nothing I like that I can Eat?” Well, you don’t know until you try! With a little imagination and a passion for food, I’ve managed to create some wonderful CLEAN, HEALTHY and TASTY meals. I have spent months perfecting 90 different dishes that provide all the necessary nutrients for a heathy diet. Even my close family were surprised at how great everything tasted and like Oliver Twist – kept coming back for more!
The most important thing you can do to eliminate any bad eating habits is to plan your meals. Buy yourself a few plastic lunch boxes and a flask is great for soups if you are unable to reheat at your work place.
Each week I will be providing you with you’re weekly meal plan complete with recipes. Another great tip for meal planning is to make larger quantities and freeze them to use so you have a meal on hand when you are short on time.
Hydration is vital for fat burning and will keep you looking young and healthy. When exercising you should be drinking up to 5 litres of water a day depending on your body composition.
There are three major macronutrients that the human body needs in order to function properly: carbohydrates, protein, and fats.
Most people will tell you that if you want to lose weight you cut out carbohydrates, but that is not strictly true.
There are good and bad carbohydrates; the sugar and processed carbs, white bread, white pasta , etc.
The good carbohydrates are featured in the shopping list above.
I do recommend that you only eat carbs (the good ones) after a workout as when combined with protein it will help to repair your muscles.
On days when you are not exercising, and need less fuel, I recommend eating low carbs.
Not all fats are bad or you. For years, nutritionists have said that a low-fat diet is the key to losing weight and preventing health problems. However, not all fat is the same. While bad fats can wreck your diet, good fats protect your brain and heart. In fact, healthy fats—such as omega-3s—are vital to your physical and health. Understanding how to include more healthy fat in your diet can help improve your mood, boost your well-being, and even trim your waistline.
All meals should contain a source of protein as its vital for building a strong lean body and contributes towards a healthy immune system.
Complete protein sources are fish, poultry and lean meat as they contain all the 9 essential amino acids.
Eating protein in line with your energy demand will enable muscle repair and muscle growth. The more lean muscle you have the more effective your metabolism becomes.
Calories are not something I want you to worry about. Portion size is important, but if you are eating clean you really don’t have to calorie count.
The problem with all alcoholic beverages is whenever consumed, the body attempt to process these empty calories first. While that’s going on, your body will not burn fat. So if you are serious about fat loss stay away from the alcohol!