When should I eat carbs? How much protein do I need? Are apples good for you? These are just some of the oft-asked questions a health buff always worries about. To help those of you who are trying to get in shape, I’ve listed down a few great tips that could help you do just that while staying healthy at the same time! Follow these tips and you’ll surely reach your goals in no time.
- Aim to eat 3 meals plus 2 to 4 small snacks per day depending on your goals (fat loss, muscle gain, etc).
- Spread those feedings out every 2 to 4 hours. Making sure to keep fat out. Fat will only slow down digestion.
- Aim to consume a source of protein at every meal and do your best to consume meals/snacks of either protein and fats or carbohydrates and proteins. Just try to avoid having a meal/snack that contains sugars and fats together. It’s okay to have fiberous carbs, such as green veggies with proten and fat as the insulin response/storage will be minimal.
- If fat loss is the goal then go low carb, not no carb. Any carbs consumed should be earned through exercises like running, sports, etc.
- Limit fruit to 1-2 servings max per day, sticking to low GI fruits such as apples, berries and grapefruit. It is a massive misconception that you can just nail endless amounts of fruit. It is sugar at the end of the day. `Natural sugar’ or not it’s still sugar and its fate will more than likely be fat storage.
- Eat your higher carbohydrate content meals/snacks before 6pm. The amount of carbohydrates you should consume will depend on your goals and tolerance to carbohydrates. After 6pm focus on consuming meals/snacks that contain protein only or protein and fat. Again fiberous carbohydrates such as veggies are okay after 6pm, but avoid sugars and wheat including fruits and biscuits.
- Drink plenty of water throughout the day especially during exercise.
- Don’t drink your calories. No soft drinks, fruit juices and limit milk intake.