Getting a Model Physique
3) Watch your Portion size Apples have lots of fibre and are a low-calorie fruit. Have with some almonds- (8-12 almonds is a serving size - not 20)
Carrots with hummus or low fat cheese and a few high quality crackers.
Small energy bars - careful it's not a 400-calorie bar (if it's not a meal). Detour or Luna bars are good.
Low fat yogurt-with some fruit-and/or almonds.
This is super important, and often one people fool themselves about.
Did you know one bagel is equivalent to 4 slices of bread? And that people usually finish what is on their plate?
In fact a study was conducted in the United States where chefs added 50% more food to the customers' plates - without them knowing of course - and the customers ate 43% more, just because it was there. And these are American style portions - which are huge.
So how much do you put on your plate?
A serving size is related to your body size.
An appropriate serving of lean protein (fish or chicken, steak etc) is the size of the palm of your hand. And yes steak is very good if you pick a lean cut.
In summary, ¼ of your plate should be protein.
A proper serving size of carbs is about ½ cup, Which is the size of ½ tennis ball. So not a whole plate of spaghetti... ¼ of your plate again.
And again, these are complex carbs, like brown rice, grains or whole-wheat pasta.
For fruits and veggies, go crazy. They can take up ½ your plate. These are all relatively low in calories, have lots of vitamins, nutrients and fibre, and a lot of their bulk is water.
Do be aware of serving sizes for tropical fruits as they do contain a lot of sugar (i.e. Pineapple, mango, bananas), and also be aware of dried fruit as it is high in sugar and it's really easy to eat a ¼ of raisins which translates to a lot of grapes! And you'd be more satisfied if you ate the grapes.
4) Eat every 3-4 hours
Do not wait until you are starving, as you will be more likely to over-eat.
This has been documented extensively and there is substantial evidence to support that eating before your system crashes, keeps your metabolism working, your body burning calories and your mind more alert.
You can think of your metabolism like a fire; if you keep it stoked, it keeps burning. If you let it die down, it gets cold and stops burning calories and fat.
Now, this doesn't mean you eat a full meal every three hours, it means you eat three meals a day with two mini meals or snacks in-between.
A snack or a mini meal should be about 100-200 calories and it should contain some protein. Which again helps the food to stay with you longer and prevents the insulin drop that can come from just eating carbs by themselves.
Good ideas for snacks are:
These snacks are all portable and you can bring them from home so you won't have to rely on others providing food that's OK for you to eat. And it diminishes the chances of you getting so hungry you either bonk and then let's face it-you don't take good pictures in this state-or attacking the lunch buffet when it's finally time to eat.
This ties in nicely with the next ideal nutrition tip: Dessert or no dessert??
Part ONE Part THREE