Breakfast is for Champions
We have all been pounded with the idea that breakfast is the most important meal of the day. While every meal is important in the grand scheme of things, breakfast sets the tone for the rest of your meals throughout the day. For a lot of us, breakfast can be a hard meal to fit in. Mornings can be hectic and most of us don’t have the time to sit down and make sure we are getting a healthy breakfast before we start the workday. In fact, I bet most of us skip breakfast all together. Supplementing your protein and carb intake is the best way to go If your mornings are crazy and you can’t find the time to make breakfast for yourself. Remember, a protein bar or a protein better than no breakfast. This will jump start your metabolism while also giving your body the correct nutrients to perform throughout the day. This does not mean you can eat cake in the morning and call it breakfast! Proper nutrition is a must.
No Carbs After Lunch
If you are really trying to cut down on those pounds and reduce body fat, this is the most important rule of them all. If you are eating breakfast and lunch and giving your body the correct number of calories, your body does not need carbs after lunchtime. You have already given your body the amount of carbs it needs throughout the day at breakfast and lunch. All the carbs you ingest after lunch are insignificant, will raise your glycogen, and gets stored as fat for a rainy day. This is why breakfast is such an important meal. If you get your required carbs and protein during breakfast and lunch, there is no need to get them at your afternoon snack or dinner. The more carbs you ingest later in the day, the more likely they will not be used and stored as fat. Therefore, protein and vegetables only after lunch!
Lunch is Your Most Balanced Meal
You might be one of those people that have a hard time getting breakfast in or make dinner your largest meal. If so, you should really try and make lunch your most balanced meal. You now already know that your body doesn’t need a lot of carbs after lunch. Henceforth, if you don’t get the required calories during breakfast, your body will be craving these nutrients during lunchtime. When we say most balanced meal, we do not mean the largest meal. Balanced refers to the nutrients in the meal itself. Eating a massive cheeseburger is not a balanced meal because it has protein and carbs. Rather, it is packed with loads of unnecessary sugars and dairy that your body will not use. If counting calories isn’t your strong suite, you may want to use a meal tracking app like MyPlate or MyFitnessPal.
Only Protein and Vegetables for Dinner
If you haven’t noticed already, losing weight is mostly about diet. Since we know now that you shouldn’t be eating carbs after lunch, what does that mean about dinner. It means you should only be eating a protein and a vegetable during dinner. We all love the hearty steak and potatoes meal. The problem is, our body doesn’t need it. We may love the taste of a Ribeye steak that is perfectly marbled with fat. Mixed in with some delicious buttery mashed potatoes. Our taste buds will thank us, but if you make that a habit, you will put on the pounds fast! Later in the day, our body already has its’ stored energy. If you absolutley need a late night snack, fruit is the best way to go. For Dinner protein and vegetables only!
Protein Intake is Key
The appropriate amount of protein supplemented in every meal is key if you want to lose weight. The appropriate amount of protein you need to incorporate at every meal is calculated equation that is often debated. The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This calculates the amount of protein that should be consumed for a sedentary man and woman. This amount is bare minimum to prevent deficiency, but far from the ideal amount someone needs to ensure optimal health and body composition. If you want to lose weight, your protein intake should be adjusted depending on your lifestyle. If you do not get the right amount of protein at every meal, you risk your body being deficient, which in turn hurts your chances at losing weight and building muscle.
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– Full body comp assessment
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