Diet Concepts: When & What To EAT

• Right after you wake: fill your plate with high quality protein, slow digesting carbohydrates, and healthy fats ( refer to the list; 1.1).
• Every 2.5-3 hours after Breakfast: waiting more than 4-5 hours between meals causes you’re your blood sugar to bottom out, leaving you weak, irritable and tired. The solution: frequent meals. Eating more often helps regulate blood sugar levels, protecting your muscles from being broken down and used as energy.
• How to eat: Eat more protein rich foods because 30% of its calories are burned during digestion, compared with 8% of carbohydrates, and 2% of fats.

1.1

High-Quality Protein
Eggs and egg whites
Lean beef
Turkey
Chicken
Fish
Low-fat milk
Low-fat cheese
Plain, low-fat yogurt

Slow-digesting Carbohydrates
Oats
Onions
Tomatoes
Beans
Green vegetables
Berries
Oranges
Apples

Healthy Fats
Olive oils
Canola oil
Fish oil
Flaxseeds
Nuts
Sunflower seeds
Olives
Avocados

• Consideration: Carbohydrates; the fast-digesting kind-breads, pasta, rice, potatoes, baked goods, and candy-raise blood sugar quickly. This signals your body to stop burning and start storing fat, and forces it to use the excess sugar for energy instead (this is okay though before, during and after you workouts when your body is far more equipped to handle fast digesting sugars). High-sugar carbohydrates aren’t always bad. In fact sometimes they’re the smartest foods you can eat. The secret is timing. When you consume these sugars is very important to your goals.
• After you workout: Fast-digesting carbohydrates are more desirable than the slow-digesting type. That’s because an intense workout changes your body’s priorities. As sugar is absorbed into your blood stream, it’s preferentially shuttled to your muscles-instead of being used as fuel-and is stored there for later use. The kicker is that this forces your body to accelerate the rate at which it burns fat for energy.
• When to consume simple carbohydrates: Immediately after you finish exercising, ideally this should be a liquid meal, which speeds up the absorption of protein and carbohydrates to your blood stream. 1 hour after the post-workout shake is ideal for eating a solid meal with fast absorbing carbohydrates. Even better, combine fast and slow-acting carbohydrates with protein by choosing a lean meat and a green vegetable to go along with pasta, rice, or a potato. Once you’ve eaten this meal all the meals here after should be from slow-digesting carbohydrates.

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