Nutrition and Weight Loss
Note: before starting any programme of weight-loss, please consult your doctor or other health care professional
(click to jump to the section you want)
Simple Eating Plan
| 10 basic guidelines | Eating Diary |
|
|
Eat more often
Active people should eat frequently (about every three hours) to accelerate metabolism and maintain steady energy levels throughout the day. We have provided you with a simple seven day meal plan for you to look at. |
|
DAY |
7:00am |
10:00am |
1:00pm |
4:00pm |
7:00pm |
10:00pm |
1 |
Six egg-white omelette, 1/2 cup (dry measure) porridge, prepared with water |
Nutrition Shake |
Grilled fresh tuna with broccoli and roasted new potatoes |
Nutrition bar |
Eye of round steak with sweet potato and green beans |
Cottage cheese with blueberries |
2 |
Breakfast wrap (low-fat sausage, scrambled egg whites, low-fat cheese, salsa, whole wheat tortilla) |
Nutrition Bar |
salmon with cooked spinach and brown rice |
Nutrition Shake |
Pork tenderloin with asparagus and baked potato |
Cottage cheese with strawberries |
3 |
Egg-white pancakes (six egg whites, 1/2 cup porridge, 1/2 T pancake mix, mix in blender), serve with sugarless fruit spread |
Nutrition Shake |
Chicken fajita wraps (grilled chicken breast, grilled vegetables and a whole wheat wrap) |
Nutrition Bar |
brown rice, seaweed salad |
Green salad with cottage cheese |
4 |
Scrambled egg whites, one slice whole wheat toast |
Nutrition Shake |
Southwest chicken salad (chicken, lettuce, brown rice, black beans, tomatoes, onions, avocado) |
Nutrition bar |
Tofu-vegetable stir fry with brown rice |
Cottage cheese and grapes |
5 |
Six egg-white omelet, porridge |
Nutrition Bar |
Turkey burger on whole wheat bun with lettuce and tomato |
Nutrition Shake |
Grilled salmon with cucumber-dill dressing, green salad and baked potato |
Cottage cheese with an apple |
6 |
Egg-white pancakes (see Day 3); sugarless fruit spread |
Nutrition Shake |
Chili (made with lean ground turkey, kidney beans, salsa), green salad |
Nutrition Bar |
chicken with mushroom gravy, snap peas and whole wheat pasta |
Cottage cheese and yogurt |
7 |
FREE DAY |
FREE DAY |
FREE DAY |
FREE DAY |
FREE DAY |
FREE DAY |
Replace this... |
with this |
whole milk |
skim (0%), low-fat (1%), reduced fat (2%) |
ice cream |
low-fat/fat-free yogurt or ice milk or sorbet |
cheese |
reduced fat cheese |
pasta with white (cheese) sauce |
pasta with marinara (vegetable) sauce |
bacon or sausage |
rindless bacon, lean ham or turkey rashers |
eggs |
egg whites or egg substitutes |
croissants, brioches |
hard French rolls or bagels |
white bread |
whole-wheat |
cake |
dried fruit or gingerbread |
cookies |
reduced fat, ginger snaps, fig bars, rich tea biscuits |
mayonnaise |
reduce calorie, fat-free or mustard |
regular salad dressings |
reduced fat/calorie dressings |
guacamole |
salsa |
creamed soups |
broth-based soups |
butter, oil or shortening |
non-stick cooking spray, applesauce or prune puree |
|
|
|
|
Nutrition for optimal performance.
Just because you may exercise regularly doesn’t mean you can eat whatever you want. By following these 10 basic guidelines, you’ll not only get great muscle-building and fat-burning results from your training, but you’ll enjoy a higher level of energy throughout the day.
|
|
Tip 1: Eat six meals a day |
|
If you’ve been following the typical nutritional advice of cutting back on calories and consuming no more than “three square meals” a day in the hope of shifting your fat-burning efforts into high gear, you may actually be throwing the whole process into reverse. According to scientists, active folks who skimp on calories and eat infrequently (only three times a day) may be training their bodies to get by on less energy and therefore more readily storing unburned calories as bodyfat. Instead, these researchers and many others advise active people to eat frequently (about every three hours) to accelerate metabolism and maintain steady energy levels throughout the day.
|
|
Tip 2: Combine carbohydrates and protein at every meal |
|
The simple fact is, our bodies work better with a balance of carbohydrates and protein. Not only is protein essential for building healthy muscle and maintaining a strong immune system, it stabilises insulin levels, which leads to steady energy throughout the day. One more benefit: eating protein has been shown to reduce your appetite. So, avoid high-carbohydrate nutrition plans and instead balance your protein and carbohydrate intake.
|
|
Tip 3: Choose “appropriate” portion sizes |
|
Statistics show that because of increased portion sizes, the average total daily calorie intake has risen from 1,854 calories to 2,002 calories over the last 20 years. That increase—148 calories per day—theoretically works out to an extra 15 lbs. every year. Portion size is important to weight management. Employ a common sense approach, such as using the palm of your hand or your clenched fist for gauging the portion sizes of food.
|
|
Tip 4: Plan meals ahead of time |
|
You may even want to try different recipes and decide what works for you before you begin your training programme. Experiment with different seasonings, try a variety of vegetables, and find which microwave settings work best for preheating food. By the time you’re ready to start, you’ll have the supplies you need and the confidence that you know what you’re doing. Then, prepare your meals in advance and freeze them. It’s important to shop at least once a week. If you forget, you’ll run out of good food and be tempted to cheat on your diet.
|
|
Tip 5: Get containers to store your food |
|
Purchase plastic storage containers, sports bottles, a water jug and a cooler to store and carry your food. Having nutritious meals within reach during a hectic day can keep you on track.
|
|
Tip 6: Drink 10 glasses of water every day |
|
It’s especially important to stay well hydrated when following a comprehensive training, nutrition, and supplementation program. Drink at least one glass of water with each of your six meals, and four more throughout the day. If you have an occasional diet fizzy drink, coffee or tea, you’ll need to drink an additional glass to compensate for the diuretic effect of these beverages.
|
|
Tip 7: Consume a nutrition shake within 30 minutes of exercise |
|
Your muscles are primed for nutrients immediately after an intense workout, but within two hours, your body's ability to refuel decreases.Taken within 30 minutes of your workout, a high-quality protein shake helps you refuel and build muscle.
|
|
Tip 8: Use high-quality supplements |
|
Supplements can help make up for any nutritional deficiencies and enhance performance. When purchasing supplements, look for companies that invest heavily in research to maximize the effectiveness of their products.
|
|
Tip 9: Find your “emotional reason” for staying on track |
|
Researchers at George Washington University discovered that people who successfully transform their bodies are set in action by some sort of “emotional trigger” that helps to clarify their reasons for deciding to make change. In the study, researchers found that any event which elicited strong emotions such as alarm, embarrassment, shame and/or fear actually inspired people to transform their bodies for the better. Take a moment to consider your “emotional trigger” and use it to stay committed to your nutrition programme.
|
|
Tip 10: Strive for consistency, not perfection |
|
You can be sure there will be the occasional meal or snack that’s not on the recommended food list. When you get off track in this way, don’t allow it to slow you down. Enjoy the divergence, recommit to your goal, and get back on track with your next meal.
|
|
|
|
|
Food diaries help you become more aware of your eating and activity habits, and problem areas. They give you a basis from which to plan changes and set goals, and allow you to look back and see what you've changed over time. This can be very motivating.
A food and activity diary will also encourage you to make conscious choices about what you eat and do - writing it down gives you the chance to think twice before you act. This is one of the most useful things you can do to help you gain control your weight.
Write down everything you eat and drink over the day.
You can print off the form below, or put similar headings into a small notebook to carry with you. It's hard to remember what you've eaten at the end of the day, so try to record things as you go.
It can also help to make a note of any thoughts or feelings linked to eating, especially if you find you often eat for comfort or when you're not actually hungry.
Make a note, too, of any activity you do over the day that lasts for at least ten minutes.
Writing down everything you eat and drink can be difficult. The more honest you are, the more it will help you. It can take a little while to get used to and sometimes it may seem like a waste of time, but it's worth the effort.
If things are going well, you may find you only need to keep it now and then, or if your weight loss goes off track.
People who successfully lose weight and keep it off monitor what they eat and how active they are. This could be in the form of a diary, or in their head. It's a matter of finding out what works best for you.
| Time |
Food and drink |
Where and who with |
Thoughts |
| 8am |
Glass of orange juice |
At home with family |
Rushing to get everyone organised |
| 9am |
Chocolate muffin, large coffee |
Coffee shop - alone |
Stressed, need something sweet |
Print out this page to keep a personal record of your food and activity habits.
| Time |
Food and drink |
Where and who with |
Thoughts |
| |
|
|
|
| |
|
|
|
| |
|
|
|
| |
|
|
|
| |
|
|
|
| |
|
|
|
| |
|
|
|
| |
|
|
|
| |
|
|
|
| |
|
|
|
| |
|
|
|
| |
|
|
|
| |
|
|
|
| |
|
|
|
| |
|
|
|
| |
|
|
|
| Time |
Activity type |
Where and who with |
Duration |
| |
|
|
|
| |
|
|
|
| |
|
|
|
| |
|
|
|
| |
|
|
|
| |
|
|
|
| |
|
|
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
| |
| |
| |
| |
|
| |
|
|
|
|
