You need to consumemost of your calories from Tier 1 and 2. You can delve a bit into Tier 3 with the exception of the wine/coffee and 2% milk. Everything else should be sparing if not even less than a daily basis ie. butter!!!!!
Here is the list : www.teambeachbody.com/eat-smart/michis-ladder
The next question you will encounter is how many calories should I consume. Or what is a healthy portion size. It may be helpful to start a food log/ diary to see how you are doing. It can be as simple as writing it in a notebook. There are many apps to help you do this and they will also track your calorie counts.
Some of my favorites are:
To figure out your calories you can reference
You might be surprised how much HEALTHY food you can eat once you start working out. Once you come to that number divide it up into your 3-5 meals and try and eat more calories in the first half of the day. This is known as decrescendo eating. Very different than most are used to eating! Typically we eat small breakfast and lunch and large dinners when we are winding down for the day. We need the majority of our fuel/calories in the first half of the day. Try eating a large breakfast and lunch with a smaller dinner. And incorporate 2-3 snacks during the day. Ideally you should be eating every 2-3 hrs so you can maintain a constant blood sugar and keep your metabolism going strong. This helps curb binge eating and the munchies!!
Honestly if you are eating the right foods you should not be starving. The hardest part is going to be getting used to smaller portions 5-6 times a day and not eating sugars! ( at least for me)
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