Nutrition
Tips & Rules
Even if you’ve committed to crushing your daily workouts you may still be having trouble shedding some weight. This is most
likely for one of two reasons:
1) Eating too much. Some people overestimate how many calories they are actually
burning during their workouts and daily life. The result is eating more calories
than necessary.
2) Eating too little. If your body isn’t getting enough nutrients, it thinks its starving
and starts storing fat.
Before you begin with one of my meal plans,Here are some basic things you should always be doing.
1) Hydrate – with water. No soda, no juices, no artificially sweetened water
flavouring. The only thing that counts is (you guessed it!) water. You
can drink tea and coffee, but ditch the sweetener unless it is stevia. Milk or milk
alternatives are OK, but no cream.
2) Small, Frequent Meals. Our metabolisms work most effectively when we eat 5
– 6 small meals per day. Small meals is key. You want to keep your meals
between 300-500 calories.
3) Love Lean. My meal plan is packed with lean and clean cuts of meat. You’ll
want to stick to lean eating if you want to see the pounds melt away.
4) Don’t Fear Carbs. Carbs have got a bad rap, but you need them if you want to
be able to function, let alone work out. Just steer clear of refined carbohydrates.
I want you to enjoy your carbs in the form of whole grains, fruits and
vegetables.
5) Royalty Rule. You’ve probably heard it before: Eat like a King at breakfast, a
Prince at lunch and a pauper at dinner. While I want you eating more
frequently than 3 times a day, I do want you to adopt the basic principle of the
Royalty Rule: Eat your higher calorie, higher carb meals earlier in the day, and
eat light at night. After all, you don’t need as much energy in the evening. And you dont need lots of food sitting in your stomach while you sleep.
6) Flavour Fat. Healthy fats, of course. Avocado, unroasted nuts, fish oils, are all
foods that are higher in fat, but they’re also good for you. Avoid cream, butter and
deep fried foods.
7) Sip Alcohol Sparingly. There is nothing wrong with enjoying an alcoholic
beverage or two occasionally, and in moderation. However, for the duration of
the challenge, put a cork in it. Save your calories for nutritionally dense
sustenance. Besides alcohol slows down your metabolism.
8) Sleep Well. Poor sleep leads to poor food choices, and I want you to get a good night sleep
every night. Aim for 8 hours, and remember, every hour of sleep you get before
midnight is worth 2 after.