- EAT EVERY FEW (3-4) HOURS.
Now, before we go any further, it is important to know that we are not necessarily talking about eating a full meal every few hours – some of them can be smaller snacks or even just a shake. But you should be feeding the body every three to four hours. This would usually equate to about six small meals per day. And you could play around this to see what suits you best. For instance, you may prefer to go for six small meals of about the same size or maybe three medium sized meals and three shakes might go down more easily.
- INCLUDE HIGH PROTEIN FOODS IN EACH MEAL OR SNACK.
Animal-based sources like chicken, beef, lamb, pork, fish, and dairy are the most protein dense foods with highest biological value. For vegetarians and vegans, your main sources are peas, beans, nuts and nut butters, quinoa, tempeh and tofu and hemp. So ask yourself: Am I eating enough protein? If not, make the change.
- DON’T FORGET YOUR VEGETABLES.
There are far too many health benefits to increasing your vegetable intake to go into here, But just make sure you consume some vegetables, especially those of the green leafy variety with each meal or snack.
- SAVE YOUR CARBS FOR AFTER EXERCISE.
You can get away with eating foods like rice, pasta, bread, potatoes, etc. if you eat them after you’ve exercised. Plenty of research shows that the body is better able to process carbohydrates in the 3 hour period following a bout of intense exercise. If you are gluten intolerant, avoid the pasta and bread.
- INCLUDE A GOOD BALANCE OF HEALTHY FAT IN YOUR DIET.
I know you may have been told to avoid fats in the past but, the truth is that dietary fat is absolutely essential to proper functioning of our bodies. There are 3 types of fat: saturated, monounsaturated, and polyunsaturated. Eating all three kinds in a healthy balance can dramatically improve your health, and actually, help you lose fat. Most foods containing protein also contain some saturated fat and is also found butter, avocados and coconut oil. Your monounsaturated fat can be found in mixed nuts, olives, and olive oil and you will find polyunsaturated fat in flaxseed oil, fish oil, and mixed nuts.
Following these basic guidelines can go a long way towards transforming the way you look,feel and perform.
I absolutely love how your post is short, simple, and straight to the point. It’s very interesting to see how smaller meals more throughout the day can be better for weight loss than eating fewer, but more full meals throughout the day.
Also wanted to point out that for those who are allergic to gluten, there are types like rice pasta that are yummy and gluten free. Maybe worth looking into. Otherwise great post.
Yes there are a lot of options now for those on a gluten-free diet, who also love their pasta. As you so rightly pointed out, there is the option of rice pasta, as well as quinoa, lentil, and black been pastas as well as pasta substitutes such as courgetti and butternut squash spaghetti.
Hello here, thanks for advices regarding leaner body. I think that most of people would like to lose weight and to be on the slimmer side.
However, they need information about lifestyle. We can not be slim eating junk food and drinking soda. I do not talk about sweets because junk food makes more harm. Vegetables and high quality proteins help our bodies a lot because nutrients from these foods are vital for our bodies.
All the best, be healthy and wealthy, Nemira.
Thank you for your comment Nemira, You are spot on, lifestyle and dietary considerations are essential components of any weightloss program, and often the determining factor as to its effectiveness.
this is great, it is short, simple, and straight to the point, no messing about, I like the idea of the small meals six times a day, plus eating the higher protein foods, I was just wonder you don’t need to follow all these rules for this to work right? just 1 or 2 will get you there eventually?
Hi Kevin, I like to think of these rules as the foundation of effective weight loss and they work together synergistically, so the more of these rues that you follow the better and quicker will be your results.