Ok, lets talk....I've only been in the office for a week, but it's been long enough to know that everyones eating schedules are a) haywire b) nonexistent c) in SERIOUS need of revamping.
No one needs to fuss up to not eating until 2pm, but STOP IT!!
It may seem counter intuitive that eating more throughout the day will actually help you lose weight, but it's true and there is science to back it up.
Increasing the frequency of meals causes your metabolism to be stimulated while preventing you from those awful hunger pangs. Think about how often a baby eats...every 2-3 hours....These intervals not only keep the baby properly nourished and content, but the regular and consistent nourishment ensures that all metabolic processes are running efficiently.
It is natural for us to require sustenance every 2-3 hours, even in adulthood. Keep in mind that just because you should be eating every few hours does not mean you have permission to eat everything in sight! Make your portions smaller and with the right kinds of nutrient dense foods.
An Ideal Eating Schedule would look something like this:
7am
10am
1pm
4pm
7pm
10pm
That means you will be eating 2190 meals a year. With so many meals, you would think we would learn to get it right! Each one is essential to your health, critical to your happiness and will lead to your success! 2190 meals seems like a lot to plan for, but if you break it down day by day and prepare your meals its a lot easier than you may think!
Ok so we know WHEN to eat, how about WHAT you can eat...
Your diet should be comprised of 55% complex carbs, 27% lean protein, 18% healthy fats. (This is just a guideline, but you can download calorie counters on your phone that will give you the break down of what you are eating just in case you are really out of whack).
Water is crucial for cellular function at every level, from regulating body temp, to keeping joints mobile and and maintaining tissue health. Try to drink about 10 cups of water a day to keep your systems running at an optimal level.
You should eat 6 servings of protein a day, 2-4 servings of complex carbs, 4-6 servings of fresh produce, and 2-3 servings of healthy fats.
Examples of good lean proteins:
Beans of all kinds
Bison
Beef Tenderloin
Chicken Breast
Chickpeas
Eggs
Lean Ground Turkey
Low Fat Cottage Cheese
Tofu
Complex Carbs:
Brown Rice
Cream of Wheat
Oatmeal
Quinoa
Wheat Germ
Sweet Potatoes
Lentils
Yams
Healthy Fats:
Almonds
Cashews
Flaxseed
Nut Butters
Olive Oil
Pecans
Safflower Oil
Walnuts
Following the schedule above, here is a sample menu of clean healthy foods all throughout the day (most of which you can prepare at the beginning of the week or the night before):
7am Breakfast:
- 1/2 cup oats cooked w 1 cup water (opt. top with 2Tbs ea ground flaxseed, wheat germ, bee pollen, 1/4 cup berries)
- 4 eggs whites
- 1 cup black coffee or clear green tea
- 1 liter water
- 1 apple w 2 Tbs natural pb or 1 handful raw almonds
- 1 glass of water
1pm Lunch:
- 5 oz tuna or chicken over 2 cups spinach leaves, 1 grated carrot, 1 tomato, 1/2 chopped bell pepper dressed with oil/vinegar or lemon juice, 2Tbs flaxseed
- 1 glass of water
- 5oz grilled boneless skinless chicken breast
- 1 cup steamed veggies
- 1 glass of water
- 5 oz salmon
- 1/2 baked sweet potato w chopped chives
- 1 glass water
- 1 cup plain green tea
This meal is optional, you can include it if you are still hungry or chose to skip it.
- 1/2 cup kefir with 1/2 chopped apple or mixed berries
- 1 apple with almonds
- 1 rice cake with 1 Tbs natural peanut butter
It is not always possible to eat this many meals throughout the day, but a good start would be to at least make sure you eat SOMETHING for breakfast!
You should always make sure to eat a lean protein with a complex carb so other breakfast ideas would be a protein shake with shake with strawberries or eggs whites with spinach and tomato.
