Healthy eating plan

Posted by JamieK

If you want to see your abs , you have to get rid of what’s hiding them . To do this, you must accomplish two easy dietary goals: eat enough tosustain lean muscle and don’t consume so much that you layer on the fat . This isa simple nutrition plan, not an easy one. Here are fewbasic rules to follow to maintain your ads . Don’t forget this is only a beginners guide to eating , so make sure you experiement with what works best for you.

Consume more veges and more protein . A high protein diet makes you feels fuller for longer and helps keep you abdomen flat, whereas eating too many carbs makes your belly feel swollen. The best examples of foods to eat are chicken (no skin), fish and lean beef with lots of mixed vegetables. The morecolourful the vegetables, the better! Orange and yellow peppers, onions, tomatoes, broccoli, spinach and green beans are all a good choice to pair with a protein rich meal. If you struggle to find the time to eat proper meals, awhey protein shake or low carbohydrate protein bar may be an optional alternative.

Go easy on the ‘dry’ carbohydrates . After 4 p.m., stay away from carb heavy foods that are made from cerealor dry carbs . This means less bread, rice or pasta in the late afternoon or evening. These foods seem to put flab on the belly. You should still eat your dinner every night in addition to a big healthy breakfast, lunch and several healthy snacks. Tuna and a green salad is a neat lunch time meal for burning fat.

Eat fibre. Fibre keeps you regular and helps your body better assimilate dietary fat. Try scattering your cereal with raw oat bran. Start with one table spoon for a day or two and build it up to double the amount.

Consume more good fats~ essential fatty acids } . Eat more or less 60 to 100 grams of fat per day from avocados, olive oils, nuts and flaxseed. A huge mistake some people make: they go for fat free and feel deprived. You must give your body good fats!

Take a day off . This means you can eat what you want after every six days of eating healthily. By having a cheat day, your body’s metabolism is shocked into burning more calories.

Diet ï»¿ï»¿

Upon Rising:	Drink 300-500ml pure water one fat burner - mix in 200ml *pineapple juice or water* 30-40 mins power walk or other cardio exercise
Meal # 1: (8.00am)	3 egg whites + 1 whole egg or 100g low fat cottage cheese or Raw nuts and seeds + 1 serve rolled oats or wholemeal toast (I piece) or apple
Meal # 2: (10.30am)	2 scoops Pro Lean (mix in 150ml water)
Meal # 3: (1.00pm)	1 serve chicken breast, fish, lean beef or tuna Â½ serve brown rice, potato or pasta 1 large serve green veg or salad (olive oil dressing)
Meal # 4: (4.00pm) (if training)	2 scoops whey protein (in 150ml water) or 100g low fat cottage cheese 100g Nestle diet yoghurt or small apple
Meal # 5:(8.30pm)	1 serve chicken breast, fish or lean beef 2 serves non-starchy veg/salad

Immediately after all weight training:
1 serving whey protein (mix in water)
1 x piece fruit

Serving sizes:
Protein:		size of hand (palm only)
Carbs:		size of clenched fist (cooked)

Note:		Drink 42ml water/kg bodyweight/day Rotate protein and carb sources. Have as much variety as possible within the guidelines. If hungry in the evening: snack on raw organic cashews and almonds.
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This entry was posted on Sunday, August 29th, 2010 at 9:30 am and is filed under Sports And Fitness. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.