In part I of this article you were informed of the absolute importance of eating habits in reaching your fitness goals. Undertaking a regular exercise regime without making a conscious effort at restructuring your eating plan or making a habit of sound nutrition choices will yield very meager results. This is the raw truth. There are multitudes of “diet” fixes that have come and gone as well as the soon to be birth of new ones, all geared toward guaranteeing some miracle quick-fix. Having spent close to half of my lifetime devoted
It is important to ingrain that what I am offering you is not a sacrifice in foods but a change in choices. Once your metabolism has assimilated to the change (within a week to 10 days) you will notice a considerable alteration to better energy levels. You will notice that any crazy cravings will be largely diminished. And if you find yourself hungry you simply eat a bit more of each of each of the real food choices available. Keep in mind that incorporating slightly more calories if hungry, of sound, FUNCTIONAL nutrition will only elevate you metabolism. As stated previously, all calories are not created equal..
The idea that forums such as Weight Watchers and others infer is that calories are simple “points” to trade off so that you stay within a numbered parameter. The idea that a dessert food of approx. 200 calories and a lets say, a large sweet potato of roughly the same caloric measure are the same is ludicrous. One must understand calorie “efficiency”. The low glycemic complex carbohydrate (efficient) of a sweet potato and the refined sugar, empty caloried (inefficient) dessert are far different animals in what occurs within your body’s digestion of each.
In order to keep your metabolism functioning at a high level you not only need to eat with the frequency discussed but must stick to foods that are easily digested.
Proteins - Egg whites(1-2 yolks daily ), Skinless Chicken Breast, Lean Ground Turkey, Fish and Canned Tuna in Water, Lean Steak (London Broil, Flank )
Dairy- - An allergen, - Poorly digested, causes bloating, causes high water retention
Breads/Pasta - Regardless of “whole grain” titled, is processed and refined from original source. Digests to sugar too rapidly
Wheat Products - An Allergen, high in estrogen, blocking fat mobilization, causes water retention
• eat protein at every meal
• have some carbohydrate that is not processed and refined
• a 6oz portion of chicken, turkey breast or fish yields roughly 30 grams of protein.
• Four egg whites plus a single yolk yields approximately 20 grams.
Keep in mind that the simplest measure is your palm-size for each portion of your meal.
Your Carbohydrate requirement is based on your energy expenditure.
-Low intensity exercisers require approximately 80-120 grams of carbohydrate a day i.e. walking or mild aerobic activity.
- Medium intensity exercisers require approximately 120 – 200 grams a day i.e. jogging or moderate weight training.
- High intensity exercisers can require 200-400 grams i.e. intense cardiovascular activities and weight training
Example of carbohydrate amount:/p>
Medium sweet or regular potato – approx 30 grams
½ cup oats – approx 27 grams
¼ cup rice – approx 35 grams
Since the space allotted for this pieces precludes becoming too specific,.
Here’s a sample for “medium exercisers”
Men ( between 185 – 210 lbs )
Meal #1 - 5 egg whites & 1 yolk, ½ cup oats (uncooked) with sweetener,
1 men multivitamin
Meal #2 - 2 scoops whey protein with water
Meal #3 - 6oz Protein, 1 medium sweet Potato, Greens
Meal #4 - 2 scoops whey protein with water
Meal #5 - 6oz Protein, 1/4 cup Brown Rice, Greens
Meal #6 - Pre Bed (if hungry). 2 scoops whey protein with water, 3-4 rice cakes
Depending on what category you fit into, either lower or raise your carbohydrate ingestion. The underlying point to the whole program is the meal FREQUENCY. Interrupt the scheduling and you will interrupt your metabolic clock.
A Word About Vitamins
Let’s face it. As well as some of us may think we eat, getting the daily requirements (which vary depending upon an individual’s energy expenditure) is a negligible proposition. Who eats organically and perfectly balanced every day? Likewise, pesticides on produce, duration time food is frozen and cooking depletes food’s vitamin efficiency.
Taking a gender specific multivitamin and mineral complex is a sound choice in health maintenance. Dairy is a primary source of calcium. However, because it is rest an allergens and inefficiently digested in adults the benefit of enough resulting calcium is questionable. A calcium/magnesium supplement is suggested.
Do Like The Boy Scouts “Be Prepared”
At this juncture, you may be saying to yourself that your schedule is so busy, that it is nothing short of impossible to adapt to this program. Fret not. For the hundreds I’ve consulted who had the same apprehensive all were surprised to learn who convenient and wallet friendly this actually is.
First you must invest in a variety of plastic food storage containers. They will become your best ally in the storing and carrying of prepared food. As far as preparing food, simply pick 45 minutes to an hour twice a week to prepare your meals. I usually pick an hour Sunday and Wednesday evening. This is not “cooking” like mom used to do. There is no slaving over a stove, in fact you’ll be able to use the time to do regular tasks such as paying, bills, returning calls or doing your laundry, while your food is cooking.
You can simply take 2-3 packages of chicken breasts, add some lemon and salt-free seasoning and bake in the oven at 350o for 45 minutes. At the same time, you can bake some sweet potatoes along with it. Boiling water and making rice is a no-brainer. Likewise, if cooking your breakfast in the morning seems to daunting, boil a dozen or so eggs and refrigerate. Oatmeal or cream of rice cereal is an easy 3 minute microwave job. Salad greens come in a bag pre-cleaned … simply open the bag. After cooking, store some meats in freezer, some in refrigerator, and take out and pack as day dictates. Invest in a small shoulder cooler to carry your food to work and you’re on your way.
“Reward Day"
The day you’ve been waiting for. Every 7th day is an allotted “reward” day;. also known as “cheat” day. This day has a few purposes. First, after six days of structured eating you need a psychological break. Secondly, fat loss diets coupled with exercise can cause a decrease in thyroid activity and Leptin (which. directly affect fat burning) and IGF (insulin-like growth factor, which supports muscle growth). Splurging ONCE a week can give them a boost. It must be understood that this does not give you license to “spread” your cheats sporadically throughout the week, instead of keeping it to ONE full day. I can assure you taking such a liberty will backfire.
Cheating on one full day allows you to have a mental rest to the scheduling of the past six days. Secondly and most importantly a whole day of introducing foods that you’ve abstained from will jumpstart your metabolism. Lipase, an enzyme your body releases to breakdown fatty foods is released and consequently has shown to elevate metabolic activity. The downside …. Your body has LIMITED Lipase reserves and the regular ingestion of foods too taxing to your digestive process will clog the machine (your metabolism).
This is YOUR day. The only thing you should keep in mind is not to begin with sugary foods. In University studies, ingestion of refined sugars triggers many of the same pleasure receptors as cocaine, and will have a similar effect in that you will continually reach for a sugar “fix” throughout the day. This is not to say you cannot have sweets on this day. Simply have them after a “normal” meal. It will slow the blood sugar rush into your system. For example, at Breakfast have a cheese omelet with bacon and toast, maybe pancakes. For lunch have that deli-hero, burger or pizza. For Dinner get some Italian. The point is, ENJOY the foods you’ve missed! The next morning you are back on schedule, NO EXCUSES for the next six days.
Oftentimes people wind up feeling so energized on this program, and likewise so sluggish after their reward day that they find they no longer feel the psychological urge to grab for as much junk food on their “off” day.
Some final tips to accelerate your metabolism and lose fat.
• every 2 ½ to 3 hours is a meal
• do aerobic activity for minimum of 25 minutes first thing in the morning on an empty stomach, this will accelerate fat loss and elevate your metabolic rate for the day - do resistance work in the evening.
• for those who are 20 or more lbs overweight. Hold off on instituting a reward day for the first two weeks. Instead a cheat meal is allowed every 7th day.
• Drink plenty of water. It accelerates fat metabolism and digestion. You are drinking enough water when your urine is practically clear.
• Understand that as you get fitter you will be able to eat more food and continue to get leaner, keeping in mind FUNCTIONAL food choices.
So there you have it, the reality to getting and staying fit. . .simply change your choices. Eat functional foods with frequency to charge up your metabolism. There is no deprivation, simply scheduled guidelines for merely six days a week followed by a day of reprieve. An eating lifestyle you can “live” with.
FEEL BETTER LOOK BETTER LIVE BETTER
What’s Your Excuse?
©New Image Fitness NY.
Chris and Anke Cosich are certified fitness trainers and nutritional consultants. They own NEW IMAGE FITNESS INC. serving clients in the Hamptons and New York City. For appointments/consultations: 631-267 5744. www.newimagefitnessny.com
