I get it nutrition can seem super overwhelming and crazy, all these rules and diet, how do you know what it best for you?
Have you tried all the latest programs thinking this one will surely be the one, I’ve done the hard work for you so you don’t need to repeat my failures..
- clean eating
- if it fits your macros
- low carb high protein
- low carb high fat
- high protein high carb no fat
- keto (lasted one day)
- intermittent fasting (lasted 2 hours lol)
My aim is to make it as simple as possible for you to be able to eat foods that nourish your body and give you energy and focus throughout the day.
Start with three regular meals a day
I know for some people there is the temptation to skip breakfast or lunch in an attempt to lose weight.
Your body likes to have a regular supply of energy and when you are skipping meals it is more likely that your bodies hunger response will spike in the afternoon leaving you with cravings and energy slumps.
It may also lead to binging in the afternoon or evening, making poorer food choices and particularly lack of energy to be able to get motivated to go to the gym or prepare healthier choices at home.
But I hear you saying I have heard it is more important to eat 6 meals a day?
This is recommended as a way to rev up your metabolism and boost fat loss, unfortunately, research show this is not necessarily true.
There are however some benefits to eating more frequently than 3 meals a day.
- Energy slumps – if you are eating more regularly your body has more able to have a regular energy supply so you won’t hit the wall at 3pm
- Brain fog – along with your body needing energy as does your brain and we often have ‘decision fatigue’ by then end of the day, so giving your brain a steady supply can help with focus and productivity
- Reduced cravings – often cravings for sugar can be when our blood sugar is low and our body is screaming for an energy pick me up
Breakfast literally means breaking the fasting period of the previous night.
Alot of people skip breakfast in an attempt to diet or just don’t make time to prepare something and grab a coffee and muffin on the way out the door.
Eating an energy filled and breakfast nutritious breakfast will give you benefits such as:
- Improved learning/retention
- Improved mood
- Better food choices later in the day
- Improved energy
- Muscle preservation
- Lower body fat
- Increased strength
- Lower cholesterol
- Improved bowel movements
- Balanced blood sugars
These are the sort of health benefits that will help us perform better in our daily life, live longer and stronger and improve our mental health.
Some suggestions for a energy and boosting breakfast
Include some protein dense food, eggs, fish, tofu
Eat enough food. If your feeling hungry at 10am eat more!
Eat real, unprocessed food
Include some real fats, yogurt, butter
Don’t be afraid to eat leftover dinner or vegetables for breakfast
Try whole grains, particularly helpful if you want to prepare something the night before
Consider your lifestyle
It is about what works for your lifestyle and your body, someone in an office with easy access to a kitchen may find eating 6 meals a day easy whereas someone who is super busy out on the road all the time will find it very challenging.
Recognize when you might be the busiest and need to most energy and ensure you have a good energy sourceon hand at the time
Similarly some people find 6 meals a day doesn’t agree with their body and leaves them feeling sluggish, I personally try to eat 4 -5 meals a day as I have worked out that feels great for my body and energy.
Start with simple and small steps, focus on building one habit at a time and then maintain that before moving on to the next one.