I often get asked how to eat in order to get lean, healthy and vibrant. Eating has become one of the most confusing things in the world, but it doesn’t have to be.
You have to eat protein, carbohydrates and fats, combined in a balanced and consistent way.
A key component to getting lean is to keep your blood sugar stable. Hypoglycemia, or low blood sugar, is what causes hunger and cravings.
Eating every two or three hours and eating lean protein with some healthful carbohydrates and fats at each meal is the best way to ensure stable blood sugar.
We need at least 1 gram of protein per pound of body weight. I eat lower fat proteins like egg whites, fish, chicken, turkey breast, cottage cheese and protein drinks etc. My next blog will include a chart to make this very easy to implement into your busy life.
Healthful fats can be found in olive oil, fish, fish oil, nuts, avocados, etc.
I like a low- or no-starchy carbohydrate approach to eating. Note, I didn't say a no carbohydrate approach. We need to be very careful with starchy carbohydrates.
Basically, starches and sugars—these high glycemic carbs cause the body to produce more insulin, which in turn causes additional fat storage while inhibiting fat loss. It’s best to avoid those types of carbs and eat only low-glycemic carbs.
Among the best carbohydrates to eat is green vegetables. You can eat them in unlimited amounts. You can eat a limited amount of other low glycemic carbs such as yams, brown rice, fruit or steel cut oats.
Make sure that you only eat the correct portion size. In our “super-sized” society, we all have to learn what a portion is. You’ll find that information on the package. A good rule to follow is that your portion should be no larger than your closed fist.
Pay attention to how your body reacts to them. If they effect your energy or cause you to start storing more fat cut back until you feel energized and are losing fat. Stay away from high glycemic carbs.
Over the next few weeks I will expand on this but for now eat your protein and green veggies--and be very careful with your starchy carbs.
Eating doesn't have to be that complicated after all!
John Rowley is a lifestyle and fitness expert, author, speaker, and Wellness Director for the International Sports Science Association. He focuses on combining peak performance principles with physical and spiritual disciplines for complete and lasting success.