Fitness and Diet

What you put into your body will form 75 – 80% of the results you will see. Therefore, it is  extremely important to be consistent in your eating routine, to eat 5 – 7 small meals per day  and to plan ahead.

If you are serious about improving your diet, whether to lose weight or improve your health  and fitness, then you need to cut down on processed foods and refined sugars – but then  you knew that already, didn’t you? The kind of foods you need to include are those high in  protein, such as chicken, turkey and tuna, plus fibrous carbohydrates, such as cabbage,  other green vegetables and salads and also some good fats, such as olive oil, almonds  and flax seed.

Breakfast is an important meal of the day, especially when trying to lose weight. When you  eat, you raise your metabolic rate (how fast you use energy) and by eating breakfast after  your overnight fast, you increase your energy usage first thing in the morning. This energy  increase from eating can be used to your further advantage by eating smaller meals more  often. You can eat small meals between five and seven times daily to help keep your  metabolic rate up. It’s important, however, to remember to cut down on the amount at each  of these meals to ensure your overall calorie intake remains the same (or is reduced, if you  are trying to lose weight). On 6 meals a day, you could plan for 3 meals with 350 calories  each (breakfast, lunch and dinner) and 3 meals with 250 calories each for mid morning,  mid afternoon and supper. This would allow you 1800 calories a day and you can reduce or  increase your intake at each meal for different calorie intake levels.

I plan ahead for my meals for the working week, because then I have something ready to  eat when I need it and I am not tempted to buy expensive fast-food from a nearby shop! The  prepared food includes protein for my meals and snacks.

On Sundays, I prepare my protein food for the coming working week. The protein part of the  meal usually takes the longest to prepare, so this is what I get ready. Portion size is  important and I usually count on one chicken fillet or a palm-sized piece of steak or a cup of  mince for each adult person. The carbohydrate portion is usually frozen veg for meals and  this only takes a few minutes to cook. For snacks or meals eaten at work, I usually use  salad, which I prepare on the morning of use.

A typical week might have two fish dinners, two chicken dinners  and one steak dinner. I  use frozen fish, so this doesn’t need preparation ahead of time because it only takes 15  minutes to bake on the day of use. I thus need to prepare for two chicken and one steak  dinners, plus lunches. For two people, this might mean cooking 2 steaks, 8 chicken fillets  and 6 hard boiled eggs. The cooked steaks, four chicken fillets and the eggs go in the  fridge for dinner and lunches early in the week and the other four cooked chicken fillets go  in the freezer for lunch and dinner later in the week. The eggs may also be used for  breakfast. This assumes cooked meat can be stored safely in the fridge for two or possibly  three days.

This leaves just snacks to be prepared for the end of the week and it is easy to boil some  more eggs on a Wednesday evening.

On a closing note, always remember, failing to plan is planning to fail. For more information  on fitness and diet look at the WordPress  Blog – My Fitness Tale

For more information on diets please visit home delivered diet and home delivery diet meals

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