|
Page 2 of 2 In easy-to-understand language, this study described how people who ate meals
with high energy content in the morning ate less total calories the rest of the day,
and vice versa. Those who didn't eat much in the morning actually ended up eating
more during the rest of the day. So, in conclusion, don’t skip breakfast! Doing so
can actually sabotage your progress towards a leaner body. 5. Include some healthy fats in your daily eating. To ensure that your fat intake
comes from good sources, include salmon oil, cod liver oil, flax seed oil, hemp oil,
and/or extra virgin olive oil and a variety of nuts and cold-water fish. These types
of fats are essential because the body does not produce them and, therefore, need
to be taken in from various sources of foods. Some of the benefits of taking in EFAs
are a reduction in blood pressure, lowered cholesterol levels, decreased inflammation
and increased fat-burning by the body. 6. Drink water with each meal, during and after exercise, and eliminate all juice
and soda. Drinking water facilitates all of the biochemical reactions needed to drive
our bodily functions, including protein synthesis, nutrient transport and metabolism.
It also optimizes liver function so that it can metabolize fat and helps prevent excess
food consumption by satisfying a sensation often confused with hunger. 7. All carbohydrate intake should come from fruits, vegetables and grains. Putting It All Together
To apply this information, here is a sample template of one day's worth of eating.
Notice that each of the preceding guidelines is reflected in every meal. Meal 1 | 1 bowl of oatmeal/2 large eggs scrambled, 2 egg whites with chopped veggies/ 1 piece of fruit/ 250 ml of water | Snack | ½ cup cottage cheese/ crushed pineapple mixed in/ 500ml of water | Meal 2 | 1 or half whole wheat tuna (half or 1 full can) pita with spinach, tomato, shredded cheese, cucumbers and Italian dressing/ 500 ml water | Snack | 1 scoop protein powder mixed in water or skim milk | Meal 3 | 4-6 ounce marinated chicken breast/ 1 steamed yam and grilled vegetables/ 500 ml water | Snack | 1 glass of milk | Eating to change your body may seem like a difficult and overwhelming task; however,
armed with the right information, support and motivation, this seemingly impossible
goal comes within reach. All it takes is being pointed in the right direction, a little nudge
and some perseverance to stay on course. References 1. De Castro JM (2004). The Time of Day of Food Intake Influences Overall Intake in Humans, J. Nutr. 134: 104-111
 Add as favourites (149)
Only registered users can write comments.
Please login or register.
|
Comment this article
