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The right diet for fat loss
This is where many of you are currently getting it wrong. Keeping
things simple is the way to go. EVERYONE is different, so please treat these as guidelines rather than definite instructions. (The Metabolic Typing Test we use with clients gives you a far more personal eating plan). The NUMBER ONE reason why people find it hard to stick to a healthy eating plan is a consistent lack of accountability. If you really want to tackle excess weight and keep it off, you NEED to record everything you eat, so that you can see patterns in your eating - both good and bad. To help you achieve this, simply go online to www.fitstreet.co.uk and look in the 'Eat Right' section. There you'll find a FREE Food Diary that you can download in seconds. I think you'll find it a big help! So, here are the general rules you should stick to, 90% OF THE TIME, to see good results for fat loss: First off, drink plenty of water - at least 2 litres a day. Your body will thank you in SO many ways! Ditch as much processed food as possible, including ready meals, packet foods and anything that you know not to be healthy. Go through your food cupboards and start stripping out this junk. Keep your diet as clean as possible. That means plenty of fresh fruit and vegetables. Eat fruit as part of your breakfast, and then vegetables at lunch, dinner and snack time. Go easy on the grains - that means bread, pasta, rice, and all baked foods (biscuits, cakes etc). Avoid all white flour products. Instead opt for a small amount of wholegrain foods, such as wholegrain bread and brown rice. These should only make up a small part of your meals, compared to the fruit and vegetables. Eat some protein at every meal and snack, to keep you feeling fuller for longer, to reduce your overall calories from carbohydrates, and to help make your body stronger as you start to exercise. Protein can come from meat, fish, dairy or nuts and seeds. At breakfast you can opt for eggs, smoked salmon or natural yoghurt with fruit At lunch you can have meat or fish with plenty of vegetables and salad The same goes for dinner, although you will want to vary your options as much as possible. Always eat breakfast. For protein and fats, add a small sprinkling of nuts / seeds to your meal choices, to give you a good mix of the two. Alternatively, choose an organic brand of quality peanut butter to mix into your porridge oats or spread onto your high quality, wholemeal toast. Add a small portion of fruit, either chopped apple or ideally berries (very good anti-oxidants), or baby tomatoes to your toast. For lunch and / or dinner you have no end of protein choice: chicken or turkey breast, lean steak, pork chop, fish (canned or fresh), eggs, cottage cheese, ricotta cheese, and natural yoghurt. Steer clear of deli meats, battered meats or fish, and any fried meat. Never go without your protein. Dinner should always follow a set rule; meat or fish with plenty of vegetables. The more colour, the better. Add a very small amount of grains if you feel that you need them. For snacks between meals (mid morning + afternoon, but only if you feel hungry), try these for size: * Celery stick with a dollop of peanut butter * A handful of nuts - Macadamias, Brazils, Pecans, Walnuts - any choice, except white peanuts. * Sliced apple spread with peanut butter * 2 oatcakes topped with cottage cheese * Baby carrots dipped in hummus (go easy on the amount of hummus) Followed to the letter the actions detailed in this article will guarantee you results, if you are ready to make the effort. Healthy eating shouldn't take over your life. Moderation is the key. Good luck with your fat loss efforts! Simon Simon Dainton is a Certified Personal Trainer and fat loss expert. Founder of Fitstreet Personal Training in the UK, his Programs of Lifestyle change guarantee clients results, combining effective exercise, nutrition and lifestyle adjustments. For more information and to receive your FREE fat loss guide, go to http://www.fitstreet.co.uk/. For the latest fat loss news and tips, check out http://fitstreet.blogspot.com |
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