So you've mastered the food diary, are hitting your calorie intake or "macro's" (carbohydrates, proteins and fats) but for some reason the scales aren't complying quite as you had hoped. Feeling bloated, lethargic and the 3pm craving is still rearing its ugly head! Might be a case of not enough MICROS in your MACROS!
Hitting your Carbohydrate, Protein and Fat requirements each day is the main component to fat loss success. Technically though - if a fast food Hamburger fit into your daily macro requirements, you could cut it into 6 portions, eat one portion every 2-3 hours and lose weight right? So why don't we? Quite simply there is little micro nutrients in a hamburger, it's full of saturated fats, starchy High GI carbs and wouldn't provide our bodies with all the vitamins and minerals we need on a daily basis to stay healthy, energised and regular!
Here are a few tips to help you boost your Nutritional Value:
EAT A RAINBOW: Colour is key when it comes to healthy eating. Vegetables shouldn't just consist of broccoli and zucchini. A mix of colour in your fruit and vegetables will ensure you get a full range of essential vitamins and minerals - so load up on those Super Foods!
SWITCH OUT 1 SERVE OF DAIRY MILK FOR ALMOND MILK: Now there's no denying that milk is good for our health, contains protein and essential nutrients, in particular Calcium. However, regardless of Skim or Full cream milk - the carbohydrate content is generally the same… 250ml can have up to 15g of carbohydrates (or sugar). Almond Milk (unsweetened) has around 1g of carbohydrate, is lactose free (good for digestion), around 3g of "good" fats and is still a beneficial source of calcium. Switching your morning Latte for an Almond Milk latte can free up 10-15 carbs - so you can add a piece of fruit with that coffee, or use almond milk in your protein shake with 100g mango or blueberries, has around the same carb content as using dairy milk but more micro nutrients.
WHEN IT COMES TO MACRO'S 3 IS NOT A CROWD!: Create your meals around all 3 macro nutrients… Choose Low GI complex carbohydrates (remember the Rainbow), lean source of protein combined with some healthy fats (mono and poly-unsatured) will ensure that you will stay full for much longer - goodbye 3pm crash!
PASS ON THE PACKAGING: Try and avoid packaged food wherever possible. Generally if it's in a box, bag or tin you can assume it is also full of preservatives. Preservatives can outweigh the nutritional value of foods and slowdown the processing of food through your liver - your friend in fat loss, making you feel bloated. Fresh is definitely best!
If you would like more ideas like these and some delicious, healthy and easy to prepare recipes to ensure your Macro's are Micro rich, visit our website at www.visionpt.com.au/studios/drummoyne and book yourself into our next supermarket Shopping Tour, Nutritional Seminar, or book an Initial Consultation with us to find out more about how Vision Personal Training can benefit your health.*Disclaimer: Individual results vary based on agreed goals. Click here for details.