Dinner post fasting meal of steak, nuts and seeds and some vegetables. In my nutrition program I teach the concept of “eating in threes”. No dumbass not eating in trees. Koala bears do that. 😀
Eating in threes simply means that you create your meals around the three main macronutrients of protein, fat and carbs. In this example the steak is the protein, the nuts and seeds are the fat and the vegetables are the carbs. And yes vegetables are fibrous carbs.
Based upon your goals, you adjust the ratio of these macronutrients to meet your needs. For most people it is easier to understand and visualize this concept by using the plate method as shown here.
Using this method of meal preparation allows your body to receive appropriate amounts of all three macronutrients based upon your goal. This also prevents huge blood sugar and insulin spikes and dips which cause a number of problems, especially around the diabetes and weight loss topics.
Also getting in the appropriate amount of good fats allows your body to absorb and metabolize fat soluble vitamins and facilitates the mechanisms which oxidize storage fat while maintaining lean body mass.
So figure out the healthy foods that you like in each category of protein, fat, and carbs. Then pick one from each category to create a meal. Repeat as necessary. There is your meal plan and now you know what has to go on your grocery list. Go get it, prepare it and eat it. Then hit the gym and start jacking steel.
Do the work, reap the rewards.
In the end it comes down to eating the right amount, of the right stuff, at the right time to support your goals. So go eat and hit the weights!
Eric Dempsey
MS, NASM Fitness Nutrition Specialist,
NESTA Sports Nutrition Specialist
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