Nutrition is a very important variable in the fitness equation.
If I had to give only one piece of advice on the nutrition subject , this would be:
“Don’t bother with minutiae! Get the big picture!”
or
“Don’t lose the forest for the trees”.
There is such an information overload on nutrition issues that it’s very easy to lose your way in this labyrinth.
The salvation? Stick to the basics!!
FITNESS/EXERCISE:NUTRITION TO BOOST YOUR RESULTS
1) Whatever you eat, if you want to lose weight/fat, you will have to create a caloric deficit.
This is simple maths: If your caloric intake is less than your caloric expenditure, you will lose weight (fat hopefully!).
2) This leads to the second point: You have to possess a basic knowledge of the caloric values of the most common foods.
That said, on no occasion should you be a slave to some calorie counter.
3) Adopt the healthy habit of dividing your daily caloric intake into 5-6 meals, eating every 3 – 3,5 hours.
All your meals should contain a source of clean protein and some fibrous vegetables. This ritual will help you keep your hunger under control during all day, assist your metabolism and keep your blood sugar levels fairly stable.
4) Show preference to low glycemic index (and load) foods. Low GI foods will help you:
- Keep your blood sugar and consequently your energy levels stable.
- Control your cravings.
- Avoid excessive fat storage because of insulin overexcretion.
5) Don’t succumb to any kind of counterfactual promises and allegations.
Avoid any kind of fad, exotic and exhaustive diets.
Don’t be the next victim of the fitness imposters! There are no magical solutions! There is only patience, commitment and persistence.
6) Pay due attention to the emotional eating because it can sabotage your hard efforts and this can happen to the unconscious level. For this reason emotional eating is a snake in the grass, a real menace for your objectives.
Learn how to recognize true hunger, eat small meals frequently and keep unhealthy foods out of your reach.
Remember: emotional eating gives only temporary comfort and leaves you remorseful.
7) Eat foods as much unprocessed, natural and unrefined as possible. Do benefit from their vitamins, fibers,phytochemicals and minerals.
Avoid whatever comes in a box, can or bottle. Processed foods, loaded with tons of sugar, salt, white flour, corn syrup,trans fats and various preservatives are a real menace for the western world and the no 1 cause of obesity. These foods are calorie dense and nutrient devoid.
8) Avoid fruit juices even freshly squeezed. Eat the whole fruit instead. You need the fibers and the satiety you feel is an extra benefit.
Liquid foods will not activate well the satiety mechanisms, so avoid them and especially when you are a diet regime.
All your liquid intake should be preferably pure water.
9) Drink plenty of water. A good rule of thumb is 25ml/Kg of weight.
10) Protein: Take your protein from complete sources and preferably: omega-3 eggs, lean cuts of meat, turkey and chicken breasts, cottage cheese, small, fat fish and preferably the humble but miraculous sardine.
11) Carbs: Eat fresh vegetables at your will. Fruits, brown rice,wholosome pasta and sweat potatoes in moderation.
12) Fats: Reduce your unsaturated fat intake and focus on the essential fatty acids and monounsaturated fats. Strive for a omega-6/omega-3 ratio of less than 3.
Eat small, wild fish, flax seeds, sunflower seeds, pumpkin seeds, mixed raw nuts, olive oil, avocados etc.
To your great health!
Chris Strogilis
http://www.macon.gr/
http://maconwaterproofing.blogspot.com//
http://totalfitness-christos.blogspot.com/
http://steganosi.blogspot.com/
http://monosimacon.blogspot.com/
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