posted Apr 25, 2011 12:50 PM by Women Retreat
[
updated Apr 25, 2011 12:56 PM
]
- Tomorrow starts right after dinner, not in the morning at
the breakfast. If you don't eat after dinner today you will feel very good
tomorrow, even chronic pains are eased. There is very good reason
for that;
- Good healthy breakfast with adequate protein will keep your blood sugar level normal all day, only light lunch will be needed;
- Afternoon fruits snakes with limited amount of carbs give you the strength for that late afternoon fitness;
- Dinner is the time for vegetables and all that light gourmet meals you enjoy in a good company.
- In our Weight Loss Lifestyle Program we consider vegetables to be the replacement of carbs by
volume. The mistake some people make with low-carb diet is to have
increased amount of protein. Protein as a replacement of carbs is not a
sound idea. Only veggy and fruits (not very sweet like mango) should
replace carbs.
- Eat frequently - every 3-4 hours. If you convert that into meals,
than you'll get 5-6 daily meals. For example: breakfast, 10 o'clock
meal, dinner, 16 o'clock meal, supper. Or something like this: 8:00,
10:00, 12:00, 15:00, 18:00 and 21:00. By telling meal I mean every
amount of calories. Fruit, cup of milk can be quick healthy snacks and
considered as a meal. If you are changing from usual 2-3 meals a day to
5-6 try to maintain (and not increase) amount of daily calories (same
amount divided to more meals).
There are many advantages for
frequent eating, among them: increase of metabolism (according some
sources 10% increase) thus decreasing regeneration time and easier to
decrease body fat. Also, due to frequent eating you shouldn't feel
hunger between meals and therefore it will be easier to control portion
size. Figurative explanation of frequent meals when the goal is
decreasing body fat: ancestors didn't have steady food (today you have
food (as result of hunting/fishing...)), but tomorrow you might have
none or less that your body needs to sustain itself), therefore body fat
served as food reservoir. When you eat every 3-4 hour your body
adjusted to constant food income (no drastic changes in insulin level)
and as a result decreases the amount of food reservoirs (body fat).
- Drink water - drinking liquids is important. Of course
water is preferable over soft drinks, coffee and etc. Drinking
insufficient amount of water (more generally, liquids) will not only
harm your health, but also causes your body to burn less fat.
Additionally, many people confuse between hunger and lack of liquids.
And thus instead of drinking are eating. How much water should you
drink? Many advice drinking 3-4 liters of water daily, but I usually use
a different parameter. During a day the color of urine at least 2-3
times should be white. If you don't get that and the color of urine
almost always yellow, than you aren't drinking enough.
|
|
Our Menu or Nutrition Program is in another post, here we only discuss our principles not daily menu / program.