I want to start by saying, this is just my game plan for optimal nutrition, and it is changing everyday, but for those who are vegan/vegetarian, I think some of the concepts still can apply, and hopefully help, in helping you create your healthiest body for doing your craft well!
1.Drink a ton of water when food cravings come on, even if you are still hungry, you will be too full at least until you can eat again (every two hours) :) This rule will make you appreciate food so much more than you thought possible :)
2.Eating mostly protein and fat- Protein keeps you fuller longer! High fat! Trust me does the same, and makes you eat less by the end of the day...and gives you the same energy that carbs do, and does not convert to stomach fat as easily! High Monounsaturated, NO Trans fats, and Moderate Saturated fats! Most of this will be in your peanut butter! Trust me! Energy!
3.Protein-In the form of Fish, Dairy, Eggs, Turkey, or Chicken, protein powder, peanut butter, nuts, cottage cheese, cheese in general...no red meat, Yogurt is high in Sugar!!! Be careful look for sugar free- or low in sugar!
4.Eat only Whole Wheat Breads! :) Granola is cool!
5.Green Tea/Coffee with breakfast and again midday...this a must! soooo important. Caffeine revs up the metabolism! Green tea packets! In boiling water...may be sweeten w/ Stevia. Coffee may have 2% milk, or little half and half
6.No butter, NO Salt, pepper is fine...in fact, spices are great! Add them to everything! Spicy revs the metabolism!
7.No sauces, sour cream, mayo, etc...work really hard to not do any of them...except, organic ketchup, mustard, salsa...
8.For salads, use oil and vinegar...gives a sweet and sour taste. At restaurants light or fat-free Italian is fine
9.Daily Vitamin!
10.Fiber!...vegetables, fruits, whole wheats.
11.Not the most important, but mindful eating helps remind you how much you eat (no distractions).
12.Cheat Meal of anything you want once a week! Pizza! Breadsticks! Pasta!
13.And knowing no one can ever stick to anything completely 100%, if you do cheat on a not cheat day, never do it after 2pm.
14.DO NOT EAT 4 HOURS BEFORE BED!
15. Breakfast-Huge-High Protein, High Fat, HIGH CARB!!! (Biggest meal of the day) Trust me 500+ calories...you will need it for energy throughout the day...dinner is a snack! Have 50-100+ grams of carbs! you won't really get a chance to get them the rest of the day
Middle morning-Small- High Protein (Tuna packet (no crackers)), ½ chicken breast, small protein shake)
Lunch-Large- High Protein, High Fat, Carbs are fine, as long as they are whole wheat and in small portions...please do not go crazy on any carbs...unless it is veggies! Then go for it!
Middle Afternoon-Small-High Protein, vegetables.
Evening snack-(dinner)-Medium-High Protein, Salad, Other greens...carb in vegetable and fruit form...both!
Last Snack (Optional)-Eggs or cottage cheese! NO CARBS, NO FAT, High Protein
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