Let’s look at the first three letters of DIET, they are D I E, and that says it all. Do you hear yourself? “I can’t eat that… I’m on a DIET. I need to stay away from that because it’s not on my plan. I can’t have that, it’s too many points.” Every day people struggle with being on a “DIET’, but what does that really mean?
How to get healthy seems to be so confusing and disappointing with all these fad diets, but I’m here to give you a new Anti-Diet, and it’s called Nutritional Timing. What exactly do I mean when I say nutritional timing? Its timing your nutrition the appropriate amount of times a day so your body can correctly use the food or “fuel” you intake for energy, muscle recovery, brain development, body function, the list goes on and on.
1. Start your day with the proper fuel:
By now you know the age old adage of “breakfast is the most important meal of the day”, but why? When you are sleeping at night your body is essentially fasting because you aren’t eating any food (unless you are a sleepwalker). If you skip breakfast and wait until lunch, you could have gone at least 16 hours without any food in your system. That’s like driving a car with an empty gas tank. Like your car, your body won’t work efficiently without proper fuel. So what should you be eating in the morning? When you are sleeping at night your body is burning your stored calories to maintain proper body functions and needs fuel as soon as possible when you wake up. Your body is primed to intake nutrients and especially carbohydrates. Your breakfast should be comprised of some lean protein like eggs, chicken, turkey, or even fish. Add some carbs like steel cut oats, oatmeal, fresh berries, fresh cherries or low sugar granola. By having protein with a carbohydrate in the morning, your body can utilize those nutrients as energy to keep you full until your next meal. Breakfast is not only the most important meal of the day, but it should be your largest meal with all other meals becoming smaller.
2. Have a clean lunch:
We all have done it, lunch comes up and our choices are fried greasy food, sugar, or the vending machine. The best thing you can do is plan ahead for you lunch. That can mean bringing your lunch to work or research restaurants in your area where they have clean eating options. Lunch should NOT be fried or contain lots of sugar, (no donuts are not a good option!). Your lunch should be comprised of a lean protein of chicken, fish, turkey, or even a lean cut of beef (remember protein can also come from plant based foods such as quinoa, lentils, beans, and nuts) . You should have a complex carbohydrate like a sweet potato (no sugar on it), brown rice, quinoa, or baked potato to keep you full until your next meal. Make sure to get your veggies in for proper nutrient absorption like a salad,
asparagus, or broccoli.
3. Time your cheat meal:
I know what you are thinking, I get a cheat meal?!! Look, obviously you will be better off not eating a bad meal full or grease, fat or sugar, but if you are, there is a better time to have that sugary snack or fatty meal. When is that ideal time? Well, it would be after an intense workout. If you complete a resistance training workout or an intense cardio session and have a “bad” food afterwards that bad food will more likely be utilized to refuel and repair your muscles than any other time during the day when they are most likely stored as fat. If you want a great home fitness workout program check out my site.
4. Eat right at night:
If you have followed my rules previously in this article you are on your way to feeling great, but what should you eat at night? Don’t worry about the rule “eating late at night makes you fat” but focus more on eating right at night. If you were to have your largest meal in the evening full of unhealthy fat, carbohydrates, and sugars then yes, your food will likely be stored as fat. But if you eat correctly at night your food can be used to help your body absorb those nutrients throughout the night and actually increase calorie burning. Have a meal with greens, protein, and healthy fats like an avocado, almonds, cashews or pumpkin seeds. By having clean fats with your meal, you will feel full until you go to bed and wake up fresh in the morning.
Don’t ever DIEt again. Just commit to timing your food intake in a way that maximizes your body’s ability to break down and process the nutrients you take in. It’s the best recipe for success, happy eating!
By: Joey Thurman
hoto Credit: Stuart Miles at Free Digital Photo.net