1. EAT FOR PURPOSE
- Don’t just eat for pleasure. Eat for the goal you want to achieve whether for health, energy, fat loss, muscle tone, muscle building, longevity or even to look great on your wedding day.
2. SUGAR: AVOID SUGAR AND SUBSTITUTES AND PROCESSED FOODS
- Cut out all white refined and processed sugar. These can be found added to many foods. Check food labels for added sugar.
- Avoid refined processed carbohydrates like white flour, breads, pastas, cereals. Don’t forget candy, chocolates, alcohol and soda (these are loaded with refined sugar).
- Avoid all diet and sugar-free or sugar replacement type artificial products. These products are laced with Aspartame, which is disguised under other names and codes to fool the consumer. Typically products targeted are: diet drinks, sodas, snacks, gum, diet foods. These products are like poison to the body and act to disrupt the regulation of sugar.
3. SMALL MEALS: EAT MULTIPLE SMALL TO MEDIUM SIZED MEALS
- Eat 4-6 small to medium sized meals or snacks per day, every 3 to 4 hours.
- NEVER SKIP BREAKFAST – coffee is not having breakfast.
- Eat the largest meal of the day at breakfast or lunch and have decreasingly smaller sizes towards the evening.
- AVOID BIG MEALS for example, eating only 2 big meals a day. Extra unused food calories store as body-fat.
- Eat for the oncoming event, day or activity. If you have a physically busy day ahead, eat a little more. If you will be sedentary or have little activity, eat less.
4. CONTROL CALORIES
- FOR FAT LOSS: control food portions for fat loss. Reduce calories by 500 to 1000 per day to lose about 1 to 2 lbs a week. Women are to eat no less than 1200 calories and men 1800 per day, otherwise muscle will be lost and this will slow your metabolism.
- MUSCLE GAIN: increase portion size of most meals to total 250 to 500 calories per/day. You must include some strength training workouts otherwise the extra calories will store as fat.
5. BALANCED MEALS
- Eat balanced meals and snacks by including lean proteins, dark green vegetables (good carbohydrates) and a small amount of unsaturated fats in each meal or snack.
