GET THE MOST OUT OF MEALS AND AVOID SNACKING
The Skinny On Snacking
- Snacking gives permission to eat more than you need.
- Snacking keeps your insulin levels elevated and the fat burning doors locked.
- Snacking becomes a mindless, many-times-a day-habit and the repercussions land on your waistline.
- Avoid after dinner snacking. There are significant benefits to fasting. Cutting out after-dinner snacks allows your body to go into the fat-burning mode for about 12-14 hours until the next morning’s breakfast.
Eat A Balanced Meal Every 4-6 Hours
- Drink plenty of water between meals
- When you eat regular meals taking a food break in between meals encourages your body to reach into those fat stores to burn what you’ve already got.
- 1 serving of clean lean protein. Serving size 4-6 oz. Fatty fish and Grass fed beef count as a fat serving. Vegan and vegetarian eaters can get the protein by combining nuts and seeds with grains and legumes. Vegan protein powder is a way to get optimal protein at a meal. Strive for 20-30grams of protein per meal, 10-20 grams per snack.
- 2-4 servings of healthy fat per meal (1-2 for snacks). Serving size: 1 tablespoon olive oil, ½ small avocado, 4 oz cold-water fish or grass-fed beef, 5-10 nuts, I tablespoon nut butter, 5 olives.
- 2+ servings non-starchy vegetables per meal. Serving size ½ cooked or 1 cup raw. More is better! Ideal 10+ serving per day.
- 1-2 servings slow, low carbs per meal or snack. Serving size Serving size: 1/3 cup cooked beans, quinoa, wild rice, or legumes, or 1 cup fruit or tomatoes.
Emergency food prevents you from going off the rails in a moment of weakness. You will be prepared when bad choices are the only ones you’ve got. Be armed and ready!
- Raw vegetables with nut butter
- Hard-boiled egg
- Hummus, black bean dip, guacamole or baba ghanoush with veggies
- Kale chips
- Low-roasted or dehydrated nuts and seeds
- Black bean or lentil soup
- Full fat yogurt or kefir
- Olives
- Lettuce wraps
- Nitrate-free, no-sugar added salmon jerky or smoked salmon