Eating Healthy and Losing weight

There you go! 

As promised, I am sharing with you my own diet. Please remember that each person’s body is different. Age, physique, activity levels and so on affect the way diets work for people. So if this diet has worked for me, it may not necessarily work for other people.

You need to check with your doctor or nutritionist before you start this or any other diet and always use your own judgment.  

And finally, please not that I am against diets; I am with a healthy and nutritious lifestyle that goes on forever. Think of this as the way you should start living and not a short term plan. 

Now read the following rules first:

Eat small frequent meals

Eat 6 to 8 times per day which equates to roughly every 2 to 4 hours. It is important to keep a constant influx of nutrients (protein, calories, healthy fats and complex and low-glycemic carbohydrates) in your body to maintain a positive nitrogen balance.

Eat your body weight in grams of proteins

Always strive for 2.5 to 3 grams per kilograms of bodyweight in grams of protein. For example, if you weigh 60 KG then you need to eat 150-180 grams of protein per day. This is spread out between the 6 meals that you eat in a day which comes to an average of 30 grams of protein per meal. 

Carbohydrates are crucial to muscle growth

Do your best to eat 4 to 5 grams of carbohydrates per kilogram of bodyweight, so again if your weight is 60 KG then you need to eat about 240 to 300 grams per day. And usually aim for a slightly lower amount if you want to lose weight. 

Eat enough calories 

It is important to take in 30 to 40 calories per kilograms of bodyweight. Start at the lower number and adjust up or down based on the progress that you are making. If gains are coming well and your body looks to be gaining muscle with a minimal gain in body fat, maintain or even slightly up your caloric intake. If the opposite is occurring, lower the calories until the desired effects are occurring. 

So here’s what a meal should look like:

Meal One - Breakfast: 7 – 8 am: 

Any of the following choices:

• 2 eggs with little olive oil (add vegetables for a delicious omelet)
• 2 pieces of toasted bread (multigrain, wholegrain or whole-wheat)
• Vegetables (cucumber, tomato, onion, etc)

OR

• 2/3 cup of Muesli (or Oats or organic whole-wheat flakes)
• 2 cups of unsweetened soy milk (or skimmed milk)
• 1 piece of fruit (orange, apple, etc.)
• A handful of mixed raw nuts

OR

• Foul and Hummos (one cup) with olive oil and lemon
• 2 pieces of toasted bread (multigrain, wholegrain or whole-wheat)
• Vegetables (cucumber, tomato, onion, etc)

Meal Two – Snack 1: 11 am: 

• 2 slices of sheep Kashkawan with a slice of organic whole-wheat bread , a slice or tomato or cucumber OR

• 2 tbls. Natural peanut butter with Organic whole-wheat bagel OR

• 2 Slices of Turkey with multi-grain toast with a slice of tomato and mustard 

Meal Three – Lunch: 2 pm:

• Protein (Beef, Chicken or Fish) 
• Mixed Salad (any vegetables) 
• One cup Brown Rice 

Meal Four – Snack 2: 4 pm: 

• 1 small apple or any fruit of your choice

Meal Five – Dinner: 7 pm:

• 2 to 3 cups of mixed salad
• 6 oz. of sliced chicken breast OR sirloin steak

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