As many of you begin to put full force into your Fit Yummy Mummy Lifestyle System, there have been many discussions and questions based around the nutrition component of your plan.
To help ensure everyone here is on the right track, here are 3 Quick Start Supportive Nutrition Guidelines
1 ~ Eat
Yep, you have to eat, eat enough and eat often- every 3 to 4 hours – in order to fire up your metabolism, give you energy and keep you satisfied….when you are satisfied – the cravings go away.
Eating enough ensures that your body has the nutrients it need to do all of the above and prevent your body from going into starvation mode – if you eat 1200 calories or less you are taking the steps necessary to teach your body how to Store Fat.
Insufficient calories means less muscle, lower metabolism and increased cravings for junk. Eat junk with a slow metabolism….keep the fat.
NOTE: This is not about eating based on hunger nor getting in a certain number of meals. When you eat sportively, you plan ahead and make sure your body is refueled and nourished throughout the day.
2 ~ Eat Supportive Foods
A no brainer, right?
Actually this is a VERY confusing topic for the aisles of the grocery are FILLED with foods that TELL you they are Good for you.
When in fact these are just glorified processed foods!
BE Careful!
Just because something is low fat, fat free, low sugar, sugar free, no trans fat, 100% this, whole grain that…..etc. does not mean it is good for you.
The best foods for fat loss? Whole, natural foods!
Proteins (meats, eggs, fish, nuts, beans, dairy)
Produce (fruits and veggies)
Whole grains in m moderation
Foods that IF a grocery store did not exist – you could go outside and find in the “wild”.
You can grow it, pick it, gather it, hunt it….get the picture.
3 ~ Eliminate the Crap
Yes, this goes along with the guidelines above, but I need to be clear on this one.
Drinking sugary beverages, diet beverages, eating baked chips, sugar free ice cream, etc.
Not sure….first ask if this food is something you can grow, pick, catch or hunt. Then take a look at the food label. If the list of ingredients takes up more space then the actual nutrition content and you have no idea what those words mean….put it down.
To help you get on the right track, I will take you through a brief menu plan critique. What follows is a sample plan a Fit Yummy Mummy put together but still had many doubts.
~~~~~~~~~
Here is a a typical day of eating for me.
I am eating correctly and with enough calories?
I do not even know where to add more into it.
My Sample Daily Meal Plan
Breakfast
Quaker Oatmeal Maple & Brown Sugar Lower Suger : 1 Packet : 120 cal
Egg, white only, cooked : 3 white : 49 cal
Egg, whole, raw : 1 large : 75 ca
Calories: 244 Carb=26g Prot=21g Fat=7.2g
Snack 1 Prograde Lean : 1-3/4 scoops : 236 cal
Calories: 236 Carb=23g Prot=31g Fat=2.4g
Lunch
Carrots, raw : 10 baby carrot : 43 cal
Beans, string, green, raw : 10 beans (4″ long) : 17 cal
Chicken, breast, with or without bone, roasted, skin not eaten : 3 oz, with bone, cooked (yield after bone and skin removed) : 103 cal
Quaker Oatmeal Maple & Brown Sugar Lower Suger : 1 Packet : 120 cal Calories: 283 Carb=38g Prot=25g Fat=4.7g
Snack 2
Prograde Lean : 1-3/4 scoops : 236 cal
Calories: 236 Carb=23g Prot=31g Fat=2.4g
Dinner
Tortilla, whole wheat : 1 medium chappatti or roti (7″) : 84 cal
Chicken, breast, with or without bone, roasted, skin not eaten : 3-1/2 oz, with bone, cooked (yield after bone and skin removed) : 120 cal
Lettuce, raw : 1 small leaf : 1 cal
Lettuce, salad with assorted vegetables including tomatoes and/or carrots, no dressing : 2 cup : 26 cal
Newmans Light Honey Mustard : 2 Tbsp : 70 cal
Calories: 301 Carb=35g Prot=27g Fat=7.4g
Snack 3
Total Calories: 1300 Carb=145g Prot=135g Fat=24g
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At first glance I can give you a few suggestions to get moving in the right direction. For one, I will say that you are not taking in enough calories – especially if you are working out consistently.
1. I would suggest staying away from instant oatmeal – it is loaded with sugar, salt and artificial ingredients.
Get good old plain oatmeal, rolled oats, or steel cut oats.
2. Add an extra egg white to your breakfast and add a fresh piece of fruit.
Breakfast is the best time to incorporate fruits and proteins.
Your body is ready to use the faster digesting carbs of fruits to kick start your metabolism and refuel your body for the energy you need to start your day. Proteins help you stay satisfied longer and maintain stable blood sugar levels.
3. I do wonder why are you not using 2 full scoops of Prograde Lean?
Please use 2 – as you mentioned you did not know how to increase your calories.
4. Get rid of the instant oatmeal at lunch and instead eat a real piece of fruit and/or some sliced fresh veggies. These are quick and easy to eat and prepare.
5. Trade your second meal of prograde lean for a whole food snack.
While meal replacement shakes are great for when you are on the go and seem to have no time to eat or maybe you didn’t plan ahead of time, your body will burn more calories digesting whole foods.
I would only use Prograde Lean once a day, so figure out what time of day works best for you and trade the other out for whole food.
EX- apple and almonds 6.Trade the iceburg lettuce for salad greens that are higher in fiber and nutrients.
Don’t be afraid to increase the servings of veggies at any meal.
Instead of counting out 10 beans….go overboard double it….it is still under 100 calories and will fill you up with nutrients and fiber.
Also…
Watch out for the condiments!
This is where a LOT of “hidden” calories come in. Trade the honey mustard dressing for balsamic vinegar or a vinaigrette.
I tend to also use salsa a dressing.
I would not suggest eating any less than 1500 calories at this time…especially if you are exercising. Your body needs the energy and nutrients in order to fire up your metabolism.
Also be sure to trade out any processed foods for the real deal.
Did not see any drinks listed. Be sure you are drinking water with every meal. Watch out for the high calorie drinks or drinks loaded with artificial ingredients.
Implementing these small adjustments will help you see that you can eat more, feel better and see great results.
The most successful nutrition plans are ones that are planned ahead of time. Eating supportive foods every 3 to 4 hours is not something you can follow by waking up the day of and winging it.
Planning your meals does not have to take a lot of time either – I know this is a common excuse. In reality, if you first keep track of what you eat by using a food log for 3 to 5 days, you are already ahead of the game.
Once you know what and how you eat, you have the knowledge and the power to make adjustments – and yes the small adjustments you make each day DO add up….no one here is asking you to do this perfectly from day one.
Taking the time to make these adjustments will make or break your ability to see results…you just cannot out train poor nutrition habits. Your results are worth it to make the time to plan it out.
Here’s to your meal planning success.
For a complete fat loss blueprint designed exclusively for busy moms- including comprehensive nutrition plans, goal setting strategies and fat blasting workouts that require a mere 90 minutes of your week…..Visit FitYummyMummy.com
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Tags: Add new tag, healthy eating, how to eat for fat loss, meal plans, menu plans
what is Prograde Lean? Is there a substitute for Oatmeal? I hate Oatmeal. your eating plan seems very interesting. I started a few thing on your 6 week eating plan and its working wonders im already feeling light in my tummy. thank u so very much. Preetha
So my question is how soon before or after eating is it safe to begin to exercise. I notice sometimes I plan on exercising and then eat a big lunch, unfortunately it makes me so full I don’t really feel like working out.
Hi Christy,
It is best to allow a good 45 minutes for liquid meals and 60 to 90 minutes for solid meals.
If you feel overly full even an hour later, you may want to take a second look at exactly how many calories you are consuming at lunch.