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Food for thought

Eat more often	Cutting the calories
Don't forget breakfast!	Carbs are good
Take your time	Drink enough water
Eat protein at every meal	Try not to eat before bed

According to some people, breakfast is the most important meal of the day ..…. followed by brunch, elevenses, lunch, afternoon tea and cakes, dinner and supper!

But seriously, the two keys to a healthy diet are eating:

the right amount of food for your level of activity
a range of foods to make sure you're getting a balanced diet.

A healthy balanced diet contains a variety of types of food, including lots of fruit, vegetables and starchy foods such as wholemeal bread and wholegrain cereals; some protein-rich foods such as meat, fish, eggs and lentils; and some dairy foods. So let’s look at the following essential nutritional tips.

1. Eat more often!

By spacing out your meals to every 2.5 - 3 hours you will actually help yourself lose weight. Instead of eating 3 large meals a day, divide this into 6 smaller meals. Not only will the more regular flow of nutrients into your body help raise your metabolism (and burn more fat in the long-run), you will also feel less hungry.

2. Don't forget breakfast!

Research has shown that people who miss breakfast find it harder to lose weight. Breakfast is the most important meal of the day and is essential for getting your metabolism firing. Let this be your biggest meal of the day - after all, you've starved yourself for at least 8 hours whilst sleeping.

photo of healthy food 3. Take your time

It can take up to 20 minutes for your brain to register that your stomach is full after you have finished eating. Don't rush your food and savour every mouthful. The more slowly you eat, the fuller you're going to feel.

4. Eat protein at every meal

Put simply, foods high in protein make you feel fuller quicker and for longer. Choose meats such as chicken, turkey, or low fat mince, or any type of fish. Protein is also essential for muscle growth and repair.

5. Cutting the calories

To lose a pound of body fat, you must burn the equivalent of 3500 calories. If you cut your daily calorie intake by 500 calories a day (about a chocolate bar and a bag of crisps), you'll be losing 1 pound a week. Do this for 3 months and you've lost almost a stone! You don't need to become a calorie counting junkie- just remove foods from your diet you don't really need (however tempting). And, of course, increasing the amount of cardiovascular exercise will also help burn the fat.

6. Carbs are good

We need carbohydrates for energy whether for short burts or long-sustained energy sources. Without carbohydrates our bodies may find it hard to adjust to this inherent energy deficit. You may have heard of the glycemic index, which is a ranking of foods based on their immediate effect on blood sugar levels. Higher GI foods (i.e. more sugary) are required after exercise to replenish drained sources and lower GI foods for the rest of the time. As a rule of thumb, stick to complex carbohydrates which take a long time to digest and have a more prolonged release of energy. Foods rich in complex carbohydrates include vegetables, whole grains, and beans.

7. Drink enough water

Water is a fundamental part of our lives. It is easy to forget how completely we depend on it. Aside from aiding in digestion and absorption of food, water regulates body temperature and blood circulation, carries nutrients and oxygen to cells, and removes toxins and other wastes. Among its other benefits, water plays a major part in weight loss. Since water contains no calories, it can serve as an appetite suppressant, and helps the body metabolize stored fat - it may possibly be one of the most significant factors in losing weight. If you find yourself getting hungry quickly, trying drinking a pint of water to curb your appetite.

8. Try not to eat before bed

If you're trying to lose weight, this is an excellent method to shift the pounds. Since our energy levels plummet whilst we sleep it is harder for our bodies to burn the excess calories eaten during the late evening. This is often a simple mistake 'dieters' make early on. Save your food for when you're awake!
In order to better help understand our recommended proportions of foods that we need for a healthy and well balanced diet, the Food Standards Agency uses a visual representation known as the eatwell plate (shown below).

It takes a lot of hard work and discipline to achieve an enviable toned body. But with some basic nutritional knowledge you could achieve your goals faster than you thought. Getting the right balance of food, exercise and dedication may seem a hard task but putting your mind to it is the first hurdle.

Got the taste for more?
Contact us on 07952 586491 or email us on colin@bodyprojects.co.uk

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