General Diet and Nutrition Info

Unfortunately we are all being bombarded with QUICK RESULTS hype and sales spin. I see it everywhere. Do this class and you’ll get QUICK RESULTS. Drink this potion and you’ll get QUICK RESULTS. Everyone knows it’s Bullshit. The gym would be full of Super Models and Greek Gods if it was only a matter of doing a class or using a particular piece of equipment.

You are smarter than that and you deserve more. Get yourself organised now and give it 100%. You are only letting yourself down and wasting a lot of energy.

If you only do 1 thing right. Get your portion size and amounts correct!

1.  DIET: When it comes to changing the way your body looks this is by far the most important thing you will do. Your new body is made in the kitchen and fine-tuned in the gym. You will get great changes in fitness but zero changes in body composition if you are not prepared to change the way you eat. I don’t sell dreams and hope I sell the tools to get it done.  

2.  TRAINING: Smashing yourself in the gym every time you train is unnecessary and leads to injury. If you think that unless you are smashing yourself every day you are not going to get results you are wrong.

3.  REST: Adequate sleep and days off training will actually help you grow lean muscle and burn more fat. You will not get overuse injuries and you’ll be fresher and able to enjoy the changes to your body.

DIET & NUTRITION

Eat Clean Foods Whenever Possible

·         Clean foods haven’t changed from their natural state

·         Don’t need added fake flavours

·         Don’t last for months and months

·         Don’t contain more than 6 ingredients

·         Don’t contain ingredients that you can’t pronounce or that you don’t recognise

·         Don’t list sugar as either their main ingredient, or as one of their first 3 ingredients

Reduce - Limit - Give Up

·         Sugar

·         Alcohol

·         Fizzy Drinks

·         Processed Foods

·         Processed Diet Foods

·         Excess Caffeine

Alcohol

Alcohol is full of sugar, which ages you from the inside and stresses out your whole system. It makes you fat, limit it to special occasions.

Sugar

Sugar makes you fat. In fact, it converts to fat quicker than fat itself. Sugary foods raise your insulin levels, which causes fat storage. If you are having sugary foods every day you will struggle to lose weight. Become a sugar detective. It hides in packaged foods both sweet and savoury! High sugar stir fry sauces are one to watch out for. Your healthy stir fry can quickly become a sugar bomb!

Fat Phobia makes you fat

Don’t be afraid of fat. I’m talking about good fat. Nuts, Avocados and Oily Fish. Trans Fats found in processed food is what is killing you ever so slowly! Eating good fats every day will help banish, sluggishness, craving something sweet after a meal, mid-afternoon energy dips and feeling lethargic and tired. 

Shopping List

Chicken (without skin)
Turkey (without skin)
Lean cuts of beef
Lean cuts of pork
Lean cuts of lamb
Lean cuts of veal
Eggs
Egg whites
Tuna
Salmon
Prawns
Lobster
Flounder
Sardines
Snapper
Swordfish
Trout
Crab
Clams
Scallops
Milk (2% or skim)
Cottage cheese (low fat)
Yogurt (low fat)
Tofu
Black beans
Chickpeas
Kidney beans
Lentils
Lima beans
Soybeans
Peanuts
Almonds
Cashews
Hazelnuts
Pecans
Pistachio nuts
Natural peanut butter
Pumpkin seeds
Sunflower seeds
Protein powder and  protein shakes (try to get your protein from real food were ever possible)

Brown Rice
100% whole wheat bread  
Whole wheat/whole grain pasta
Sweet potatoes
Yams
Oats
Buckwheat
Bran cereals
Lentils  

Apple
Orange
Plum
Banana
Grapes
Strawberries
Peaches
Pears
Cantaloupe
Pineapple
Broccoli
Brussels sprouts
Cabbage
Asparagus
Spinach
Lettuce
Romaine lettuce
Avocado
Cucumber
Eggplant
Tomato
Cauliflower
Celery
Turnip
Bok Choy
Mushrooms
Peppers
Green peas

Walnuts
Olive oil (extra-virgin)
Flax seeds
Flax seed oil      

BASE your meals around these foods

Serving Sizes

By far this is the biggest mistake people are making after eating highly processed food. By consuming too many calories whether they are from a hot dog or an apple you will NOT lose weight. As you get older your need for calories drops. If you have had trouble losing weight in the past there is a very good chance you are simply consuming to many calories.

Buy some kitchen scales if you don’t have any, and weigh and measure your food for a few weeks. You need to understand what a serve looks like. Many of you will be astonished at how little a serve is. Gym goers think they need more food to help them get through their workouts. If you are eating the right foods in small amounts you will still have more than enough energy to do all of your training and get through your day. Remember if you have 20kgs to lose that’s a lot of stored energy just waiting to be used.

4 to 5 Small Meals per Day

If you for go for more than 4 to 5 hours without eating anything your body starts to think that it’s being starved, so cortisol floods your system to prepare for what it thinks is a famine. Eating breakfast every day is a must. If 4 meals a day keeps you happy and you don’t find that by the afternoon you could kill someone for a mars bar then that’s fine. If you are shovelling in 2 extra meals that you don’t particularly want then I don’t see the point in it. Remember in the nutrition field a handful of nuts and an apple are considered a meal.

Protein Breakfasts

A couple of times per week have a mostly protein breakfast. There is a growing body of research which supports eating high-quality protein foods for breakfast helps maintain a sense of fullness through the whole day. If protein breakfasts agree with you, have them more often. Days that you do not exercise are perfect.

Examples: Homemade protein shake with berries or poached, boiled or scrambled eggs with wholegrain toast, Yoghurt with fruit.

Protein Supplements

Protein shakes are a good way of staving off the afternoon munchies. A small shake made with water will keep your blood sugar levels flat and satisfy you. I do not recommend any particular protein powder but you should look for one with little or no sugar in it. Ask for a sample at a health food store to have a taste test first if you are not sure and I recommend mixing it with a milkshake maker if possible. If you are not sure how much to take bring it in and show me. A shake with water is considered a meal. Use them sparingly. A calorie is a calorie, even if it comes from a protein shake. Do not rely on them.

The Cheat Day

Every seven days pick a 24 hour period when you can relax your diet. You will find when you start eating clean that a night of Pizza and Beer makes you feel bloated, tired and fat! It does not have to be over one day. It could start at 6pm Friday and finish at 6pm Saturday.

To Sum Things Up

The importance I put on diet is pretty clear. This needs to be become a way of life. Not a diet and definitely not a detox! There are no particular foods, supplements or magic serums that are going to have fat falling off you. When we eat and drink we need to think about what it is doing to us on the inside as well.

We offer personal training along with nutritional advice and can contruct a diet plan for you.

www.alltonefitness.com.au for more info