Many of us work as much as we can at trying to balance work with the gym and trying also to keep our diet healthy. It can be hard to juggle all of those things, especially if you don’t have a routine set in place.
Know when you are going to the gym, which days to train which body parts. Meal prep your food, so there is no guess work when it comes to what you are eating that day.
But even when we try out best, sometimes it just isn’t working.
Do you feel stuck in a plateau with your weight? Do you eat the same thing every day and think you’re eating healthy but not seeing any changes? It’s time to take an honest look at your diet.
So many of my clients come to me with their food journal and think it’s clean. A bite here or there of a cheat, a little sugar, veggie appetizers that are fried, or that late night burger is not clean. Most people also do not eat enough food.
If your body thinks it’s starving, it will hang onto any fat you have “just in case you need it.” You need to try to eat clean for at least a week or two. Once your body is used to clean food, it will run optimally, and your metabolism will be on fire!
With only a few slight tweaks, you can start seeing changes. When that happens, you will get excited to see more, and then the real fun begins!
1. Know what clean foods are! Stick to these foods as staples in your diet:
- LEAN proteins: Chicken, Turkey Breast or 93/7%, Beef (Filet or Sirloin) and Fish
- Veggies: The greener the better*, watch for hidden sugars in veggies like carrots or butternut squash
- Complex carbs: Sweet potato, oats, brown rice, quinoa
- Fruit: In moderation is ok, but remember it’s still sugar, so limit it to once in the morning only
2. Try to stay away from simple carbohydrates that are high on the glycemic index (white rice, white pasta, white potatoes, etc.) or any type of sugary snack. Imagine sugar is the enemy so READ those labels!
3. Ditch the fried foods. This includes not just French fries or deep fried appetizers but also chips! If it doesn’t say baked on it, it’s most likely fried. You’d be surprised how many things are actually fried unless you are reading labels.
Anything with oil as the second ingredient is usually fried.
4. Save your cheat meal for the end of the week after you’ve had a solid clean week leading up to it. When you cheat, have one cheat meal, not a cheat day or weekend! But have whatever you want: ice cream, burgers, pizzas, you name it…you only get one meal!
5. Don’t drink your calories. Soda can have up to 40g of sugar in one can! Iced tea, Lemonade, all have sugar. Always try for sugar-free or diet if you don’t choose water, which is best. Green tea is a great fat burner throughout the day.
6. Try to eat your complex carbs at the beginning of the day and lunch, when you will still have time to burn them off. For dinner, aim for just protein and veggies.
7. Increase* your protein levels by adding protein shakes throughout the day (but watch that they don’t have a lot of carbs or sugar in them). Aim for 1g-1.5g of protein per pound of bodyweight for optimal muscle building and fat burning*.
I know it seems like a lot, but if you divide it into 5-6 meals, it’s doable.
8. Eat small meals and snacks every three hours to help keep your metabolism burning*. This should end up being about 5-6 meals a day for both men and women. *If you are an athlete you will need to adjust your diet to include more carbs depending on the sport you play
Once you have conquered eating clean, minimizing your cheat meals to once a week and are ready for the next level to achieve your dream body, contact me for what to do next. The next part is the fun part, and you really see what happens we start to confuse your body and metabolism.
Our bodies are designed to understand what you are doing every day. That’s why, when eating the same things every day, people tend to plateau.
So first we get clean, then we mix it up! Everyone is different with different body types and goals, so customizing it for my clients is what works the best. When I write a diet plan for a female who wants to be thinner and toned, it’s very different from the plan I create for a male bodybuilder.
An athlete will have a much different plan for someone who sits at a desk every day. I transform people all over the world with this system that allows you to plan for cheat meals all year long, while still achieving your goals. Try it and see how long you can be clean.
I highly recommend my Two Week Shred program on my website listed below to help you jumpstart your metabolism. It can help you get the basics of clean eating down and also understand what it feels like to keep everything on track!
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