This post is going to be part 1 of an ongoing series of tips that I regularly use to help me keep eating healthy. They are short and quick things that are easy to remember, and if you follow will become habit when eating. Keep in mind all of these tips are based on my experience and (dietary) beliefs, not everyone will agree, and results may vary but it’s worked for me, so I highly recommend giving it a try.
One of the most utterly surprising scientific findings of recent decades has got to be that fat isn’t so bad for you after all. [...] In fact, if you’re looking for a reason for America’s ballooning girth, you’ve got to lay the blame on carbohydrates–in other words, bread and pasta, the very things that the government once advertised as the foundation of a healthy diet in the food pyramids we all grew up with.
The first thing you’re going to have to get over is that fat is bad. As you’ll learn when you read the post, fat in your food and fat on your body aren’t as related as you think. Carbohydrates cause a spike in your insuline, and when your insuline is up your body takes everything you eat and stores it for winter (aka your spare tire) which is why it’s not quantity that matters, but quality.
Ensure that every meal is based around protein
(and not carbohydrates).
- Steak and Salad (no need for the potato!)
- Tuna salad
- Chicken and veggies
- Salad with any kind of meat on it!
- Fish! Salmon, Cod, any kind with veggies or nut crusting
- Eggs! omelettes, scrambles, quiches
The Nogo Classics
- Spaghetti and meatballs (notice which word comes first? just do the meatballs)
- Most sandwiches (make it open face, one slice of bed with a pile of meat or egg on top)
- ALL subway sandwhiches
- All Pastas (no matter how much meat is in the sauce)
- Lasagna (again, not enough meat!)
Let’s break down an average day of eating for many clients and friends I have dealt with, and some simple solutions to make it right.
Cereal or Toast (maybe with some peanut butter), glass of Orange Juice/milk/coffee
aka. Carbohydrates (bread) with a glass of Carbohydrates (juice).
Try: A Visalus Shake! or a few eggs! Starting your day off with a good source of protein (and not an insulin spike) is a sure fire way to kick the body into fat burning mode first thing, as well as increase your energy throughout the day (protein and fat provide longer term energy than carbohydrates)
A sandwich, leftover pasta from the night before, maybe a pastry or a muffin (for coffee break)
aka. hopefully some meat in your sandwich (still stuck between 2 slices of 45g of carbohydrate), a bowl of cold carbohydrate, or some baked carbohydrate.
Try: A salad with lots of meat, deli meat from safeway with some greek salad, leftover steak from the night before (cut it into bites!) Since you’re coming down from your early morning insulin spike, your body will be craving carbs to balance it out. Start the day with a solid breakfast and it’s much easier to stay on track all day!
Typically the only meal where people consistently get a source of protein in their meal, hopefully some chicken breast, cow, pork, anything!
If your day looks anything like what is posted above it’s no wonder you’ve got more than a spare tire. tip #1 applies to EVERY MEAL OF THE DAY. Even when you’re snacking, make sure theres some protein in there. Checkout an example of my daily eating here. Let’s put it this way, if you eat a meal that isn’t based around protein, it’s a desert. If you’re going to eat desert then it might as well be Menchies.