When it comes to being healthy and fit, its all about strategy. Ohhhh we hear you say, its a bit like getting in the car and starting to drive, with no idea where or how you will get there. Being healthy and fit is no different, you need a strategy, that outlines where your going and how you are going to get their.
To keep you metabolism high it is important to eat 5 – 6 small meals per day. You need to include smart protein, carbohydrate and fat choices with each meal. To maximize your micro-nutrient and phytonutrient intake, incorporate plenty of fresh fruit and vegetables into your meals each day. Make sure you keep adequately hydrated by drinking at least 2 litres of water daily.
If you looking for the lean and toned look, you need to consume approximately 1.5 grams of protein and 1 gram of carbohydrates per kilogram of body weight per day. For example if you weigh 85 kilograms, you should try to consume no less than 127.5 grams of protein per day and 100 grams of carbohydrates. Emphasize smart fat choices with each meal and aim to consume 40g of good fats daily.
Smart Protein Choices
Chicken, Beef, Fish, Legumes, Eggs, Nuts, Seeds, Yoghurt
Smart Carbohydrate Choices
Barley, Brown rice, Buckwheat, Raw museli, Rolled Oats, Quinoa, Sweet potato, Wild rice
Smart Fat Choices
Avocado, Chia Seed Oil, Coconut Oil, Flaxseed Oil, Fish oil, Nuts, Oily fish, Seeds
Example Meal Plan
7:00 am – Meal 1
10:00 am – Meal 2
1:00 pm – Meal 3
4:00 – Meal 4
7:00 – Meal 5
9:00 – Meal 6
Don’t be afraid to supplement your daily plan with supplements, sometimes it can be a little difficult to consume enough calories in the day. There are plenty of fantastic quality supplements out on the market to try.