Use Nature Balanced Diet For Optimal Nutrition
Healthy Diet Rules Summary & Helpful Hints:
Rule Number One:
Eat within 1 hour of getting up of bed...
Rule Number two:
Don't go more than 5 hours without a Meal or Snack...
Rule Number Three:
Always drink about 200mls of good quality water 20-30mins. before a meal or snack.
This decreases your hunger and makes sure you drink enough water...
On a fat burning diet, you need to drink more water than if you were on a high carbohydrate diet.
Remember the basic Zone Ratio Concept, every time you put food in your mouth it must be in the correct ratio of Protein to Carbohydrates to Fats.
The Ratio is simple:
Almost equal calories of each. (slightly more Carbohydrate).
The maximum control of insulin occurs when the gram ratio of Carbohydrate to Protein to Fat are 9:7:1.5. Therefore, the size of the portions will reflect this fact.
Carbohydrates (vegies, fruit and some grains) will make up the largest portion of your meal, protein next and fat last.
Wild game, organic or range-fed beef and chicken are preferable sources of low-fat protein.
Have some low-fat proteins "ready to use" in the fridge; e.g.: sliced turkey, or chicken, tins of Tuna, Salmon, Sardines, soft boiled eggs, low fat cottage cheese, firm Tofu-dip, reduced fat cheese.
Grains and starches should never be your primary carbohydrate source at a meal, and never more than 25% of your total carbohydrate content of your meal...
Tips:
If you like desserts , spare 1 part of your Carbohydrates to include some fruit for desert.
If you like Wine , do the same as above...
1glass of wine 120ml. = 1 Carbo.
30ml. distilled spirits = 1 Carbo.
180ml of beer = 1 Carbo.
If you want to add more protein to your meal, simply add carbohydrate and fat to keep everything in balance.
However, if in one day you eat more protein than your body requires, the excess will be turned into fat.
The aim is to achieve a good ratio, keeping the total calories at any one meal to 500 or less, and 100 or less for snacks.
Hunger may be experienced during the first few days of the diet. Simply increase your menu by a bit more food , till your metabolism has adjusted to the fat burning mode.
This is a Nutritional eating plan, if you get hungry ..... eat.
Important food quality self check:
Every time you eat a meal that leaves you satisfied and with a good mental focus for the next 4 hours, - write it down, it works for you, use it again...
If you feel hungry and fatigue less than 4 hours after your last meal, you had too much carbohydrate. ( you may experience low-bloodsugar problems)
Hunger without fatigue, you had too much protein.
Normal appetite after 4 hours , you had the right balance of protein, carbohydrate and fat.
Always have a Snack 30mins before you exercise.
Remember, within 2-3 days you will feel a reduction in food cravings, increased mental focus and energy.
Fat loss about 1/2kg weekly...
Increase your exercise level. As you become less heavy and feel more energy, you will naturally want to be more active.
And finally, why does it all work?
Most lower carbohydrate diets work because they control the production of insulin. The digestive system treats all carbohydrates (pasta, rice, breads, cereals) the same... as if they were glucose sugar. Glucose causes the pancreas to pump out insulin into the blood. Insulin tells the muscles, liver and fat cells to store away as much glucose as they can, burn the remaining carbohydrates and save dietary fat for later.
In the presence of a lot of carbohydrates, insulin teaches the cells to reduce fat burning and burn the carbs instead.
Here is another problem often overlooked:
Insulin has a long half-life in our bloodstream. Longer than it takes to store away the glucose. This causes us to run out of blood sugar and get tired in a few hours. Our head then goes into brain-fog and sends down a request for more glucose.
The fat cells say, "I'd like to oblige, Mr. Brain, but insulin is still floating around and so I'm still in Storage Mode."
The Brain says, "I don't care where you get it, just get something sweet to eat!!" - Grab that cookie.
If you eat too many carbohydrates, you don't need to burn fat because you have carbohydrates to burn instead.
Your body stores dietary fat if it doesn't need to burn it. (read "get fat and tired"
