Ok, so it's 1st February 2015 and everyone SHOULD be well into the swing of the new year new lifestyle etc! Good... keep it up it's not a temporary measure!
As promised in my previous workout plan post (see here), I am now sharing my nutrition plan. Although it seems strict, it is one of the most effective plans i have used and one which I always feel I am eating too much! ( I don't think I ever ate so much before my plan!). More importantly it educates you to focus on the TYPES of food you eat rather than the calorie content, low fat foods etc, which in turn has a longer lasting effect.
- Protein - keep it high, you wont get muscly like a man... near impossible, you can choose never to talk to us again if you do!
- Carbohydrates - complex are good, low GI (Glycemic Index) carbohydrates are preferred. All types of sugars including fruits etc need to be low. If it's green you can eat as much as you want!
- Fats - olive oil, nuts, avocados, coconuts, fish oils; should be your primary source of fats. If you are having dairy then having full fat milk or butter is not a bad thing. These things have got such bad press, and wrongly so, they help control your GI and removing them altogether deprives you of vital B vitamins. Keep in moderation if you choose to have them.
MEAL PLAN
You must have 5-6 small regular meals to keep the metabolism elevated. Carbohydrates should be tapered & protein and fats should be high. If you follow my fitness plan, it should look like 40-50% protein, 25-30% fats & balanced carbohydrates. See below for some examples of this.
Breakfast
1.
SuperVitality Blueberry Smoothie protein shake (contains real blueberry powder, naturally sweetened with stevia), a handful of nuts
2.
Smoked salmon, cottage cheese, avocado
3.
2 egg omelette, avocado
Mid-morning/mid afternoon snack (introducing carbohydrates mid morning)
1.
Greek yoghurt, pistachio nuts, apple/banana
2. Sunwarrior protein shake, banana
3.
Rye/Rice cakes with nut butter, cottage cheese
Lunch
Grilled chicken, tuna can, salmon can, grilled fish, 2 boiled eggs (choose 1), served with salad. Make a salad using a few ingredients from below and a dressing (for example; unfiltered olive oil or apple cider vinegar)
- mixed leaves
- peppers
- olives
- cashew nuts
- seeds
- spring onions
- avocados
- spinach
Dinner
Grilled fish, chicken, lean meat; served with a choice of carbohydrates (for example; sweet potato mash, brown rice or cous cous) & some vegetables (for example; steamed broccoli, green beans or cabbage).
If you have a sweet tooth, have natural greek yoghurt (i like Fage 0% or Liberte), nuts and cocoa nibs as dessert.
TIMETABLE (Note: this may vary according to lifestyle)
Breakfast: 7am
Mid morning snack: 9.30 - 10am
Lunch: 12.30pm
Afternoon snack: 3.30pm
PRE WORKOUT: banana and half a normal serving of Sunwarrior protein
POST WORKOUT: some grapes and half a serving of Sunwarrior protein
Dinner: 7-8pm
SUPPLEMENTS
These are what i would recommend, given the change in diet:
1. Cod liver oil with each main meal (very important as this will keep you satisfied and eliminate cravings)
2. Green tea (I would recommend jasmine green tea as it's much nicer in taste) - drink more than water as it's a natural effective fat burner
3. Iron supplement
4. Good multi vitamin support
5. Vitamin C
6. Vitamin B12
7. Probiotics (15-20 billion viable organism per tablet) - take in the morning. I use Biocare Bio-Acidophilus Forte.
Try & stick to the plan for two weeks and do share your feedback as to how you get along! (After 2 weeks you are allowed a cheat day!)
Stay motivated and once your in the hang of it you'll be able to adapt the key type of foods to how you prefer!
Stay focused & Enjoy!
F & F
xx
Note : Please note, I am not a qualified nutritionist. I am only speaking from my personal experiences.
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