Breakfast: Fruit, Protein, Vegetables, & Carbohydrates
Breakfast is the biggest meal of the day because it’s the FUEL for your day!
Carbohydrates take 2-4 hours to metabolize into energy so you’ll want to consume them for breakfast and lunch to provide balanced energy for your day!
Snack: Fruit & carbohydrate/protein combo
Lunch: Protein, Carbs, Vegetables
Snack: Protein, Fruit, healthy fats
Dinner: Protein and vegetables
No carbs in the form of fruit or bread (any form) should be eaten at dinner. The sugars won’t have time to metabolize and burn off before bed, which will result in your body storing the energy (with potential to store as fat). I play by the rule of thumb that all my carbs should be eaten before 4 pm. Typically, lunch time is my last consumption of carbs in the form of a whole grain tortilla, brown rice or quinoa. Don't be scared of carbs between breakfast-lunch, they are your main energy source to keep you going throughout the day. Just be intentional about when you're consuming them!
Snack: If you feel hungry after dinner EAT. It’s important to select your evening snack with caution as you don’t want a high carbohydrate food item. The only time it’s okay to eat a light carbohydrate item before bed is if you plan to wake up in 6-7 hours to workout. These carbs will likely be utilized as energy during that time. I typically go with a protein shake or a few egg whites to keep my tummy from growling while I try to sleep! Consuming protein before bed will aid in muscle recovery while you sleep! I personally can't go to bed even a little bit hungry.
Going to bed a little hungry isn't a horrible idea, if you're planning on eating breakfast. Your body honestly doesn't need the energy from food while you sleep, and it will metabolize slower too. However, If you don't eat after dinner and don't plan on eating breakfast the next morning, you're in a starvation state and your body will be trying to store everything it can -- making it hard to lose weight.
Yes, I eat 3 snacks a day and 3 meals a day. This keeps my metabolism consistent and my body efficient at burning fat. If you go hungry for hours your body is going to store the foods you then consume because it think’s it will be starving again so it’s saving more to eat off of later on.
Eat. Eat. Eat. If you can’t lose weight – you’re likely not eating enough.
Eat a FULL nutrient dense diet and you’ll see progress.
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