Diet is the major part of any weight loss or fitness regime and can account for about four  fifths of your achievements. You can help improve your diet by planning your meals for the  coming week and eating more frequent, smaller meals, to spread your intake over the day.

The basics of any healthy diet are proteins, carbohydrates and fats. For healthy eating, your  proteins should concentrate on poultry, such as chicken and turkey and fish, eg, tuna. Your  carbohydrates should be healthy ones, such as salads and green vegetables, while your  fats should come in limited quantities from almonds, flax seed and olive oil. Try your best to  avoid processed foods and refined sugars.

Eat 5 – 7 small meals a day. The reason behind eating so frequently throughout the day, is  that, every time you eat, you raise your metabolism. This is why eating breakfast after your  7 – 8 hour overnight fast is so important when trying to lose weight. Do remember that you  want to maintain the same calorie intake (assuming that your current calorie intake is at the  appropriate level) across the larger number of meals as you ate previously with fewer  meals. For example, if you should be eating 1800 calories a day, a rough breakdown  across 6 meals would be 350 calories for a main meal, ie breakfast, lunch and dinner and  250 calories for your three snacks, mid morning, mid afternoon and pre-bed. You may need  to modify this depending on when you train but I will expand on this in a later article.

Plan Ahead. Choose one day during the week when you have a couple of hours free to  prepare your food for the next 5  days. I say 5  because I only prepare my food for Monday  to Friday but some people may find it easier to cover the full 7 days. I aim to make all my  lunches and dinners for the working week. This ensures that I am not tempted to reach for  fast, high calorie food, which ends up being more expensive anyway.

I prepare my week’s food on a Sunday, making sure I check on portion sizes, based on the  “size of your hand” principle. This usually means one chicken fillet, a cup of lean mince or a  palm-sized piece of steak for each adult. Because the protein preparation is the most  time-consuming, this is mostly what I prepare ahead of time. The carbohydrate portion is  usually salad, which I prepare in the morning, or frozen vegetables which only take a few  minutes.

Possible meal choices for the week might typically include two chicken, two fish and one  steak dinner, plus lunches. The fish is frozen, so can easily be cooked on the day of use. I  might cook 8 chicken fillets, 2 steaks and 6 hard boiled eggs. Half the chicken (4 fillets)  goes in the freezer for one dinner and one lunch at the end of the week. The cooked steak  and the other half of the cooked chicken fillets (4), plus the hard boiled eggs go in the  fridge, assuming cooked meat is safe in the fridge for two or possibly three days. The  chicken is used both for dinner and for lunch. The hard boiled eggs can be used for snacks  or for breakfast.

In addition to the chosen cooking day, I use a Wednesday evening to prepare any snacks  for Thursdays and Fridays, such as hard-boiled eggs.

On a closing note, always remember, failing to plan is planning to fail. For more information  on fitness and diet look at the WordPress  Blog – My Fitness Tale

For more information on diets please visit home delivered diet and home delivery diet meals

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