What comes to mind when you are thinking about eating healthy? Ugh! Horrible, tasteless food that will leave you hungry and craving for pizza, right? It doesn’t have to be that way. The key is to slightly modify (not turn your life upside down) what you are already doing. Once you get accustomed to one small change, then you’ll be able to make additional tweaks as necessary. One of the first things I ask my clients is, “What do you currently eat and what do you like?” Then we make some small changes that can be easily worked into your meal plan. There are, however, some golden rules to live by no matter what you decide to eat.
Rule#1: Eat protein with every meal
You get to decide what that means for you. Choose from variety of lean meats, eggs, nuts, yogurt, cheese, grains like quinoa, protein shake, etc.
Rule#2: Limit added sugar
Stick with fruit as much as possible. Among many harmful things added sugar causes insulin spikes, which wreaks havoc on your hormones. Balancing your hormones is super important if you want to lose weight or just maintain a healthy lifestyle in general.
Rule#3: Limit white bread and pasta
Aside from having very little nutritional value, these foods spike your insulin, elevate cholesterol, bloat you and cause water retention, giving you that doughy look.
Rule#4: Plan your meals around your physical activity
For maximum benefit, eat less carbs on days you lift and up them on your cardio days. Also, know your numbers. Don’t wing it. Figure out how much carbs and protein you need with respect to your daily activity.
Rule#5: Don’t be afraid of fat
You need it. Your body uses it for organ protection and for energy. Eat good quality fats like avocados, olive oil, coconut oil, fish and nuts. Fats also satisfy you so you feel full and therefore consume fewer calories altogether.
Rule#6: Don’t forget to treat yourself
This is my little secret to not having any cravings whatsoever. I don’t eliminate anything. If you want a treat, you can have it once in a while. Just remember, it’s a treat so it should be small.