Marc's Fat Loss Nutrition Secret #3 - When to Eat
If you want to create and follow a routine that provides your body with constant nutrition in manageable doses. Many small, balanced meals throughout the day will provide you with increased energy, strength, heightened mental acuity, and a sleeker appearence. Do not wait to you are very hungry, rather eat at specific times to keep your metabolism revved up.
| Tip: Many small balanced meals throughout the day will make sure you ingest and assimilate the nutrients you need. Limited amounts of stomach enzymes are available at once so eating a large meal is not efficient. Vitamins and minerals will be eliminated and extra calories will be stored as fat. |
Junk food has given snacking a bad reputation but snacking wisely can boost energy levels and help control weight by preventing the kind of desperate hunger that leads to overeating at mealtime. Eat all day but never stuff yourself -you're going to eat in a few hours anyway!
| Typical Day (example) |
| Breakfast |
Snack |
Exercise |
Lunch |
Snack |
Supper |
Snack |
| High fibre cereal and a yogurt |
Whey shake |
Strength training and Cardio |
Salmon on multi-grain with lettuce and tomatoe |
Nut, seed and dried fruit mix |
Chicken and vegetable stir fry over wild rice |
Popcorn |
| WATER ALL DAY! |
| Typical Day (in detail) |
| Breakfast (most of your day's calories) |
High Fibre ceraeal (4 to 5 grams per serving) with raisins, nuts and seeds sprinkled on top. On regular cereal add All Bran or wheat germ.
Oatmeal- the whole rolled oats is best and microwaving it is fast. A small amount is very filling and because of the fibre it keeps your insulin levels stable.
Banana or fruit in yogurt. Whole grain bagel or toast. |
| Snack |
Whey protein shake with a teaspoon of Omega 3 oil. |
| Lunch |
Whole grain bread with a high quality protein source such as sliced turkey, tuna or salmon, tomatoes and lettuce. Some raw vegetables or a bean salad on the side. |
| Snack |
Homemade muscli mix with nuts, seeds ( the best being almonds, pumpkin seeds, sunflower seeeds-all rich in protein, and like all nuts have a trem,endous amount of the B vitamins, vit E, iron, magnesium, potassium and fibre) and dried fruit (great sources of vitamins C and A and potassium and fibre). |
| Dinner |
Extra lean cut of meat, fish, with potatoes (or whole grains, whole grain rice, whole wheat pasta), and vegetables. |
| Snack |
Popcorn (low fat or air popped) and spritz it with flax seed oil, yogurt, high fibre cereal, or a banana. |
| Tip: Bring water and easy to carry food to your kids sports games. Make sure they get lots of water during and after their game. As well, make sure they eat some fruit or muscli after their game. It is important to eat soon after their game to replenish their muscles. How well they eat today will determain how well they perform tommorrow. |
Well that wraps up this series... hope you enjoyed it!
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