FOOD LOVERS GUIDE FOR LONG TERM WEIGHT LOSS-PART 2

What Should I Eat?

You want to lose weight. You really do. There’s just this little
problem…you love food. But diets require that you give up all the foods that you
know and love in exchange for celery sticks and water. Boring! Who really wants
to do that? Guess you’ll just have to deal with the extra weight, right? Wrong!
Losing weight doesn’t require that you give up your love of food—in fact,
healthy weight loss encourages great eating.
And that is good news for you, beloved food lover. Great eating means never
going hungry and never feeling deprived. Sound good? Read on for the simple
guidelines to great eating that result in healthy and long term weight loss. 
 
To make sure you get the best out of the workout we have to make sure you are paying attention to the following nutrion guides:
 

 
Replacing the ‘junk’ food with the ‘lean’ food. 
 
(Now I do not expect you to completely get rid of the following foods, but minimize them at least for the next few weeks to help you get better results and then you can slowly reintroduce them with moderation after the you achieved the body image that your happy with.)


Sugar and sugar-sweetened drinks Foods with added sugar is very unhealthy and has harmful effects your metabolic health. When you overeat refined sugar the liver is overwhelmed and is forced to turn it into fat. I would advice to read the labels of any packed food that you buy and look out for any added sugar.  
 
 
Foods that have more than 10g of sugar per 100g is considered high, 5g or less is ideal.  
 
Gluten and high starch foods
By now it is widely known that gluten can be harmful for our health, but it also increases belly fat. Right after I eat a pizza or have some bread my stomach bloats up into a food baby.  And if you are looking for a smaller waistline you have to cut out gluten and high starchy foods such as pasta-at least until you achieve your goals.  
 
Examples of high starch food are: 
Bread 
Pasta 
Rice 
Potatoes 
cereal 
 
Best thing I did was replacing bread with corn cakes and cereal with oats.
 
 
 
Salt
Salt increases water retention, especially in the waist area. This makes your belly to appear more bloated. By simply reducing your salt intake your abdominal should look flatter. A lot of the processed foods we eat contain high amounts of salt. This is why avoiding processed foods is a good idea all together. Be sure to check food labels for sodium levels. A food with less than 5mg of sodium is considered sodium free. 140mg per serving is a good guide.  


I personally have Himalayan salt, which is an healthy option to table salt.  
Foods containing trans fats 
 
There are different types of fats that we can consume, however trans fats is what we have to keep away from. Trans fats are created when liquid vegetable oils are turned into solid fats by the process of hydrogenation. You can keep trans fats low by minimising the consumption of processed foods such as pastries, cakes, fast foods and cookies.  
 
 
Alcohol
Alcohol limits the body’s ability to burn fat and it also appears to increase appetite. Beer especially is very calorific. If you have set yourself a plan to lose weight within a certain amount of time, I would advice you to avoid alcohol for those few weeks. We all know that alcohol is very calorific, despite that some of us still do not want to give it up to get in shape. If this is you I would advice you to drink in moderation, or if you are trying to lose a lot of weigh try the spirits for a low calorie option.  
 
 
Having the following food will help you get much better results and maintain lifelong results…so eat up! 
 
Eat high protein food
 
Protein is the most important macronutrient to consume when it comes to trimming the waist. Protein helps reduce cravings and boosts your metabolism. High protein foods include: whole eggs, fish , nuts, legumes, chicken and turkey.  
 
Eat foods high in fibre-soluble fibre  
There two types of fibre, soluble and insoluble fibre. The soluble fibre is especially helpful to lose fat.  
 
High fibre will also reduce your appetite. Foods high in soluble fibre include: root vegetables such as nuts and seeds, fruits and vegetables, beans and pulses, barley and oats.  
 
Water
Drink plenty of water  By drinking more water you will help reduce water retention in the belly. Drinking about 9 to 12cups of non-caffeinated water every day is recommended. Well hydrated cells will also increase fat loss.  
 
Fish oil
Omega 3 high food Foods that are high in Omega-3s such as sardines and mackerel  helps lower the production of cortisol. Cortisol is the hormone responsible for the increasing stomach fat. By keeping your cortisol levels lowered, your body will start to melt the fat away easier. 
 
Thin skinned fruits
Eat fruits that are thin skinned instead of thick skinned as they have less natural sugars. For example replace bananas and oranges with apples and berries. Bananas and oranges are healthy fruits but if trying to get lean they will affect your results, so replace them until you reach your goals, or minimise the intake.

-Coach Sunny

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