It’s time to get back to basics and clean it up! Have you heard the term “eating clean?” Eating clean is used to describe a diet free of junk food, sugar, high fructose corn syrup, trans fats, and any other processed food.
If you haven’t already, start to eat clean. This includes drinking plenty of water, fueling your body throughout the day, eliminating the junk, and keeping a journal.
Focus on changing one thing at a time. Each week hone in on one behavior that will have the most dramatic effect on you getting results. This is a great tactic for our GBITG Challengers!
So…the secrets you’ve been waiting for! Here are your nutrition rules to get you back to basics and eating clean. Pick one of the following to focus on this week, making one change at a time. Ask yourself the question – what one thing can I do differently this week that will have the biggest impact on my results?
1. Clean out your kitchen! Eliminate the junk and stock up on healthy fuel. You can’t have a house filled with tempting foods and expect success.
• First you need to eliminate anything that is likely to trigger you to slip up. Everyone has trigger foods and the last place they should be are in your house. That’s right – throw out that bag of chips you’ve been eating your way through. And that carton of ice cream in the freezer that’s been calling your name, get it out! Don’t test your will power; it’s not that strong.
• Then you’ll need to stock your house with everything you will need to be successful, and get in the habit of being prepared! The key to success is to prepare ahead of time. Do not leave your nutrition to chance. There is no excuse not to pack an ice chest and bring all of the healthy fuel you need with you everywhere you go! This is about building habits.
2. Supplement daily with a multivitamin, 6-10 grams of Omega-3 fish oil, and 2000 IUs of Vitamin D3. If your body is deficient in any of the vital nutrients you will not burn fat and achieve your goals. Taking these supplements daily is your insurance policy that you are getting everything your body needs to function optimally. These daily supplements are a mandatory part of guaranteeing success.
3. Eat breakfast within 15 minutes of waking up, followed by a meal every four hours, eating 4-5 meals a day. You must keep fuel coming in all day to keep your blood sugar stable, starting first thing in the morning. Think about prioritizing breakfast and then de-emphasize dinner. You don’t need a big meal at the end of the day.
4. Have a protein source at every meal. Protein contains amino acids, which are what your body needs to recover and repair itself. Never eat carbohydrates alone. Carbohydrates raise your blood sugar, some faster than others, telling your body to go into storage mode. Protein blunts this increase in your blood sugar keeping you in a stable fat burning mode. At every meal have a source of protein with a carbohydrate. It is important you eat a protein with each meal to keep you in a fat burning state all day long. For your breakfast, lunch, and dinner shoot for 4-6 ounces of protein, which looks like the size of the palm of your hand. You do not need to get your scale out, just eyeball it, but make sure you are getting enough.
5. Eliminate all processed carbohydrates. Some carbohydrates will raise your blood sugar faster than others. You want to completely avoid the carbohydrates that will shoot your blood sugar straight into fat storing mode, which includes processed foods such as bread, cereal, crackers, pasta, pretzels, and sugar. All of your carbohydrate sources should be from fruits, vegetables, or whole grains.
6. Eat healthy fats. Don’t be afraid of fats! You need good fats in your diet. Plenty of avocado, fish, nuts, and olive oil – these are essential to making you healthy! And most recently, research is supporting coconut oil (and coconut milk) as an important addition to your diet. Add it to your shakes or use it as part of one of your meals. There has also been research that shows Omega-3 fatty acids, the kind found in fish, increase and help regulate your body’s fat burning potential!
7. Drink mostly water. Drink half your bodyweight in ounces of water every day. Being dehydrated takes away from your exercise performance, leading to decreased results; and causes fatigue and increases your cortisol levels, the stress hormone that breaks down muscle tissue. Your urine should be clear. If your urine is not clear you are not drinking enough water. If you have a Diet Coke habit, it’s time to cut it out! Diet Coke does nothing for your health. Stick with water. You can have coffee and tea in moderation. Think of water as your fat burning friend.
8. Always drink a workout shake either during your workout or within 10 minutes of finishing your workout. Use a high quality whey protein shake (with 20-30 grams of protein) mixed with fruit or another carbohydrate. You will not get everything out of your workout if you skip this step. You must replenish your body immediately after your workout with quick releasing carbs and fats (a shake is best) to ensure optimal recovery. If you need some options, just ask us at the front desk and we’ll show you what we use and recommend.
9. Keep a journal of what you are eating. Keeping a journal will keep you accountable and on track. To achieve your goals, you must keep track of what you are doing, so you can look back and make changes if you need to.