[450th Article] Video
Breakfast meal ideas:
1) Mixed fruit salad with a few tablespoons of low fat yogurt.
2) One piece of brown toast with low fat spread and half a can of tinned tomato’s or beans.
3) One piece of brown toast with two scrambled eggs, (use skimmed milk and no butter).
4) Low sugar breakfast cereal such as organic muesli with either skimmed milk or low fat yogurt.
5) Plain oats with berries and honey using low fat yogurt or skimmed milk.
Lunch meal ideas:
1) Salad with chicken or fish.
2) Homemade or tinned soups.
3) Brown bread sandwich with low fat spread.
4) A medium sized jacket potato with low fat cheese or beans.
5) A wholemeal wrap with lettuce, chicken and low fat mayo.
Dinner meal ideas:
1) Roasted vegetables with chicken.
2) Steamed fish with brown rice.
3) Steak with vegetables.
4) Prawn or chicken stir fry.
5) A pepper omelet.
Right, it is important that you cut out the crap food! It may be hard at first but it does definitely get easier. No crisps, chocolate, ice cream or cake. Reserve yourself one day a week where you allow yourself a treat, they are okay weekly but not daily!
Limit the amount of carbohydrates you eat, instead of eating white bread, white rice and pasta you should eat brown or whole meal bread with brown rice and noodles. These release energy slower and will let you feel fuller for longer.
Be careful of your dairy products, make sure you eat low fat cheese yogurt and skimmed milk. Use single cream in cooking instead of double.
Eat plenty of vegetables and fruit as they are full of fibre and will make you feel full, snack on fruit and nuts throughout the day to keep your blood sugar levels high and keep your metabolism kicking. Eat lots of protein as it will increase your muscle mass and therefore enable you to burn fat quicker.
Eating 1500 calories a day is enough for you to burn a pound a week, and this is without exercise.
You will lose more body fat eating protein and fat (don’t eat protein alone) than not eating AT ALL. To lose weight fast eat all you want but nothing but meat, eggs, healthy oils, mayo, butter and half an avocado a day (you’ll need added potassium). Keep the calories high and the fat percentage high, at least 65% of calories. Adding in green vegetables & some cheese will continue weight loss but at a slower pace.
Your body won’t release fat stores if you lower calories below what it needs. It will slow your metabolism to compensate and store every spare ounce as fat. If you continue lowering your calories, it will continue lowering that set point, til you can survive off nothing and store fat on anything. The body will only release it’s fat stores if it knows there is plenty of food.
Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) triggers insulin which can store the calories you eat into fat. The more protein you eat the more the fat burning hormone glucagon is released. The more carbohydrate you eat the more the fat storage hormone insulin is released.
Simple carbs are addictive and can be disastrous to our health. The best way to break the addiction is NO carbs for 3 days. Make a huge batch of deviled eggs and eat one every time you want “something” have huge omelets for breakfast, with bacon, a lil onion, peppers, mushrooms & cheese. Pork chops for lunch. Get pork rinds and eat them with tuna salad. Steak for dinner. Make a huge sugar free cheese cake for dessert. Eat so much you won’t feel deprived of anything. By the fourth day, your addiction will be gone and you can start making healthy choices.
High insulin levels unbalance other hormones. Controlling your insulin level will balance out other hormones & allow human growth hormone (HGH) to be produced naturally so you will gain lean muscle even without exercise. Any exercise will greatly increase your muscle mass with high HGH levels.
Once you get near your goal, you start adding 5 carbs every week til you gain weight, then you subtract 10 carbs. That would give you your personal carb level (everyone is different and it depends on how active you are.) As long as you remain <9 carbs per hour, you will maintain insulin control, and shouldn’t gain weight. Many people gain weight on high carb, then switch to low carb to lose weight & then are shocked when they return to high carb that they gain weight. Many people can return to moderate carb levels but very few can really eat all they want of sugar and maintain weight or health.
Dr.Atkins was a cardiologist, low carb was a health plan easier sold as a “diet” Read any of his books for easily understandable science. Lutz “Life without Bread” & Taubes “Good calorie, bad calorie” are excellent books that dispel all the nutrition myths.
Reducing body fat and increasing muscle mass will have you in awesome shape in no time. Good luck!
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