More equals less! Eating 5 small meals per day rather than 3 larger meals can increase your metabolism. This way of eating is great for people who want to feel energized, satisfied and maintain or lose weight.
Following this type of diet will regulate your sugar levels and help your body digest and process food more efficiently. Large meals trigger extra amounts of insulin to break down food and they also promote the conversion of carbohydrates into fat. The idea is to consume approximately 300 to 400 calories every 2.5 to 3 hours depending on your desired caloric intake.
Your body needs a mix of nutrients and when you restrict carbohydrates, fats or calories you are going to have short-term success if any success at all. Eat a protein, complex carbohydrate, vegetable, and a bit of fat in every meal. It is important to have a serving of fruit in at least two of your meals.
Lunch box, ice packs, food scales, measuring cups and spoons, baggies, Tupperware, plastic utensils, water bottle, and a WATCH.
Note: Adjust the portion sizes to your personal consumption needs.
Meal 1 – ½ cup oats (measured dry) with an omelet (3 egg whites, 1 whole egg, peppers and mushrooms)
Meal 2 – Protein shake, 4 strawberries, 10 almonds
Meal 3 – 4-6 oz chicken, 1/3 cup cooked brown rice, ½ cup broccoli
Meal 4 – 4 oz cod fish, spinach lettuce, ½ mandarin orange, balsamic vinegar, and 1 tsp of olive oil
Meal 5 – Surf and turf (3-4 oz rib eye, 3-4 oz shrimp), 10 asparagus spears, 3-4 oz sweet potato
Water is a vital part of your diet! Sometimes dehydration can trick you into feeling hungry. Try to drink a gallon of water per day, especially the days you have an intense workout. Check out Hydrolyze Ultra for ultimate hydration http://www.hydrolyzeultra.com
Seasonings and Condiments
Note: Look at labels to check sodium count.
* Balsamic Vinegar
* Dry Seasonings (Salt Free)
* Lemon or Lime Juice
* Low Sugar Ketchup
* Low Sugar Barbecue Sauce
* Fresh Salsa
* Mrs. Dash Marinade