Why don't you cut and paste these headings?

1: Eat Protein for Breakfast

2: Eat Foods in Their Natural State

3: Eat Healthy Fats in Reasonable Quantities

4: Balance Protein with Fruit and Vegetables

5: Eat Gut-Friendly Foods

6: Cut out the drinks with empty calories

7: Watch the calories!

8: Think when you’re eating (and chew)!

It’s extremely easy to eat too many calories and gain fat while eating foods that everyone agrees are healthy.

A fault in many fat loss diets is that they place the sole focus on calorie counting. This approach ignores how different foods trigger metabolic sensations such as hunger, energy levels, and food cravings.

Here are some simple rules for eating healthily and optimising body composition simultaneously.

1: Eat Protein for Breakfast

We need more high-quality protein at breakfast and less at dinner.

Spreading protein out over the course of the day will keep you more satiated and help you make better food choices so that you don’t overshoot your calorie intake. Another reason protein for breakfast is a must is that it triggers protein synthesis and gives your muscles their first chance to rebuild after going 10 to 12 hours without food.

A second benefit of high-quality protein is that it helps manage blood sugar and insulin. This reduces inflammation and decreases cravings for sugar.

Reducing your intake of refined or processed foods is very important for leanness and health because it gives you more nutrition per calorie. You get all the minerals, vitamins, and fibre without a chance that they have been degraded in processing.

Just as important, you avoid all the junk that food manufacturers add to food to suck you in and keep you coming back for more.

Plan meals around high-quality protein sources like eggs, fish, and meat.

3: Eat Healthy Fats in Reasonable Quantities

A higher fat intake will improve your body’s fat burning ability. To burn fat, your body must be “metabolically flexible” so that it is able to readily mobilize and use stored body fat for energy in addition to glucose (carbs). A failure in metabolic flexibility leads to fat gain and insulin resistance.

Choose healthy fats that are largely unprocessed: Fish, grass-fed meat, eggs nuts, seeds, and avocados, but minimally processed foods like whole-fat dairy, nut butters that are just ground-up nuts, or extra virgin cold pressed oils are beneficial as well.

4: Balance Protein with Fruit and Vegetables (Think about your meals a little)

Fruit and vegetables are extremely important for health because they provide bioactive compounds to eradicate inflammation that comes from a high protein intake. By adding a fruit or vegetable to every meal, you get the antioxidants you need and ensure you are getting healthy carbs (and often, foods have antibiotic properties). Nutrient-rich foods include leafy greens, cauliflower, peppers, cherries, berries, kiwis, apples, onion, and garlic, among others.

5: Eat Gut-Friendly Foods

The microflora that live in your gut play a pivotal role in establishing your body composition, cholesterol profile, and long-term heart health. Support it by eating foods with fermented probiotics and lots of plant foods. Studies of groups that eat traditional diets have excellent gut health due to the high intake of root tubers, leafy vegetables, fruit, and nuts.

6: Cut out the drinks with empty calories

Stick to water, coffee, and tea for better metabolic health and an easier time managing calorie intake. Make them interesting by adding lemon or other useful flavours.

7: Don’t forget about the calories!

You can still over-eat on excellent food! Good food has calories, so watch the quantities and try to combine high calorie foods with low calories foods when deciding what goes on your plate.

Eating reasonable quantities of high-fat foods (walnuts on a salad, avocado slices with chicken, cooking veggies with coconut or olive oil, etc.) conveys many benefits Healthy fats are delicious, filling, and nutritious.

8: Think when you’re eating (and chew)!

Studies show there are a number of simple dining-related habits that can lead people to eat fewer calories and feel greater meal satisfaction with very little extra effort. Turn off the TV, think about what you’re eating, think about chewing your food fully, and take your time so that your stomach has enough time to communicate fullness to your brain and so on.

#fatlossbootcamp #healthydiet #effectiveweightlosshabits #loseweight #easyweightloss

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