The three main rules for eating, according to what will increase your metabolism and help you lose weight, are the following:
1. Eat small meals. - Fairly simple.
2. Eat every three hours.
3. Eat protein at every meal or snack. - The amount generally equates to 1g of protein for every pound of lean mass. To find out your lean mass, you can have your body fat tested and your lean mass will be calculated from that.
[If you are interested in having your body fat measured, I offer free body fat analysis as well as fitness testing. Just call (619) 987-8428 and ask for Christina.]
- See below for explanations of 2-3.
Combination Rules:
Meals: Always combine food from Groups 1, 2, and 3.
Snacks: Always combine food from Groups 1 and 2.
Frequency: Eat every 3 hours, this will keep your metabolism elevated throughout the day, increasing the amount of calories you burn and thus lowering your body fat.
Protein
Description: Protein is essential to human life. Your skin, bones, muscles and organ tissue, blood, hormones and enzymes all contain protein. Protein is found in many plant and animal sources.
Digestion: 3 hours to digest; approximately 30% of their caloric value is used in digestive process
Recommendation: Between 10 percent and 35 percent of your total daily calories - 50 to 175 grams a day - can come from protein. This recommendation is based on a 2000-calorie diet. The standard amount is generally around 30% for the average, healthy individual.
Examples:
Protein Group 1A:
o 2-3 oz chicken, fish, pork or meat (about the size of a deck of cards)
o 2-3 oz canned tuna or chicken in water (mix with a little mayo and celery)
o 2-3 oz deli meats
o 2-3 oz lox
o ½ cup nuts (any kind - raw nuts are even better!)
o 2 tablespoons peanut butter
o 1-2 eggs
o 2-3 oz tofu
Protein Group 1B: 1B is lower in protein that 1A and also contains simple carbohydrates. Add a small serving from 1A to increase protein levels, e.g. Cottage cheese and nuts
o 1 cup 1% or 2 % milk
o 1 cup yogurt (preferably plain & sugar-free)
o ½ cup reduced fat cottage cheese
o 2 oz cheese (any kind, including cream cheese)
Carbohydrates
Description: Carbohydrates are your body's main energy source.
Digestion:
Group 2: Simple Carbohydrates: 20-30 minutes to digest; approximately 10% of their caloric value is used in digestive process
Group 3: Complex Carbohydrates: 1.5-2 hours to digest; approximately 15-20% of their caloric value is used in digestive process
Recommendation: Get 45 percent to 65 percent of your daily calories from carbohydrates. Emphasize complex carbohydrates, especially from whole grains and beans, and nutrient-rich fruits and milk. Limit sugars from candy and other sweets.
Examples:
Group 2: Simple Carbohydrates:
o 1 glass fruit juice (preferably fresh)
o 1 Banana
o 1 Apple
o 1 Kiwi
o ½ cup Strawberries
o ½ cup Grapes
o ½ cup Raspberries
o 1 Orange
o 2 small Tangerines
o 1 large Tomato or ½ cup cherry tomatoes
Group 3: Complex Carbohydrates:
o 1 cup Vegetables/Legumes
o 1 cup Dark Green Leafy Salad Greens
o 1 slice of Bread (sprouted whole grain, Ezekiel have high nutrient value)
o ½ Bagel
o ½ cup Cereal (try to avoid high sugar varieties)
o 1 Granola bar
o 8-12 Small Crackers (wheat thin size)
o ½ cup Dry Oatmeal
o 1 cup Cooked Pasta
o 1 cup Potatoes (sweet, red, or yellow)
o 1 cup Cooked Rice (brown preferably)
