7 tips on eating for fat loss!

February 3, 2010 at 4:29 pm Leave a comment

1. Nutrition experts recommend healthy, high-fibre and low-sugar whole foods such as lean protein (lean beef, chicken, & fish), colourful fruits & vegetables (oranges, apples, strawberries, blueberries, raspberries, broccoli, peppers, asparagus, and the list goes on!), nuts (almonds, cashews, & walnuts), and whole grains (oatmeal and rye sourdough bread).

2. Food choices should contain a large nutrient-to-calorie ratio. Dr. Phil calls this, “High-Response Cost, High-Yield Nutrition”. Some examples of this approach include, eating a piece of whole fruit instead of drinking fruit-flavoured beverages, eating green vegetables instead of potatoes, and snacking on nuts instead of chips.

3. Nutrition experts recommend eating 6 small meals each day rather than 2-3 large meals. A well-planned schedule will help you achieve this goal. Eat soon after waking up, and then every 3-4 hours thereafter until you go to bed.

4. A sample 6-meal plan would include breakfast, a small morning snack, lunch, a small afternoon snack, a sensible dinner, and a small evening snack. Smaller, more frequent meals help you use all nutrients better, retain more vitamins, and control your blood sugar levels. Controlling your blood sugar is a key to avoiding hunger and fatigue.

5. Avoid overeating or combining sugar and fat within a meal. One easy way to improve your health and lose fat is to stop eating “fast food” and stop drinking soda pop. It’s also extremely important to control portion sizes, especially when eating out.

6. When eating at a restaurant, avoid excess sugar, fat, or oversized meals. Restaurant meals are often too large to eat in one sitting and contain more than enough food for one person. It’s important that you recognise the pitfalls of eating out. Stick with the foods recommended by nutritionists as often as you can: healthy, high-fibre and low-sugar whole foods such as lean protein, vegetables, fruit, nuts, and whole grains.

7. Nutrition experts recommend avoiding “processed carbohydrates” (typically, this includes carbohydrates from a bag or a box). Processed carbohydrates generally provide too many calories and too much sugar. Processed carbohydrates rapidly increase and decrease blood sugar, often resulting in hunger and fatigue.

Let me know what your tips are for healthy eating below!

Tim James CPT

For more tips check out TurbulenceTraining.com

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Entry filed under: Health, Nutrition. Tags: , , , , , , .

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