So what should I be eating then?

BODY ENGINEERING BE what you want to BE

Good nutrition guidelines

Never starve yourself! Starving yourself will only lead to eventually eating everything in sight when you do give in. More importantly when you go on fad diets, your body goes into starvation mode in preparation for a drought, it thinks ahead, so from then on everything you eat is stored as fat for the next time you fast. Hence you loose 3 pounds, gain 6.

Eat 5/6 smaller meals, (or 3 meals 2 snacks) a day! Instead of three big meals, eat every 3/4 hours, it will seem a little strange at first but eating more often will keep your metabolism running high, You will also find you have more energy throughout the day eating this way,

With each meal have a fist size(your fist its a perfect portion for you) no more weighing the food! a fist size portion of complex carbohydrate (sweet potato brown rice, brown pasta, baked potato whole meal bread). A fist size portion of protein, (chicken, fish, turkey, lean beef,) and at least 3/4 veggies, (steamed, baked, boiled stir fried), as many different colors as possible. The more varied in color the more varied in vitamins.

Drinks at least 12oz (almost a pint) of water with every meal, an occasional coffee/tea, or diet coke is fine but try to stay hydrated drinking plenty of plain water.

Eat slowly, remembering what you have eaten, therefore don’t eat on the run, or eat leftovers.

Cut out, fried, fatty, salty, sugary foods, try to eat foods in their whole most natural form the way they were meant to be (not processed) .When cooking- steam, boil, poach, bake, grill, griddle, or bake, with a little olive oil. Use lots of herbs and spices so your food is still interesting and flavorsome.

Snack on healthy low fat snacks, there is almost always an alternative.

Some healthy snacks

Rice crackers,
Low fat cheese
Sardines (on whole meal toast,)
Nuts,
High protein energy bars and shakes, low fat cereal bars, or cereal with skim milk,
Popcorn, (low fat,)
Sunflower seeds, pumpkin seeds,
Low fat oat cakes,
Cottage cheese,
Whole meal crackers, ………
Small cans of tuna,
Low fat soft cheese
Any fruit, fresh or dried at least 5 pieces a day
Yogurt and fruit.

Have one day a week completely free, eat whatever, whenever, you want all day!

An example day

Meal 1 oatmeal, skim milk, almond flakes, raisins for sweetness.-pint of water.

Snack 1-(3hrs later) 2 whole meal crackers, l/f soft cheese or small can tuna in water, piece of fruit, -pint of water.

Meal 2-(3hrs later) 1 slice of whole meal bread, 4turkey slices, big colorful salad, - pint of water.

Snack 2-(3hrs later) 1 low fat yogurt, piece of fruit.-pint of water.

Meal3-(3hrs later) fist size portion, of chicken breast marinated and grilled, 3 or 4 different types of veggies, fistful of brown rice- pint of water.

Snack3-(3hrs later) at least 2 hours before going to bed! - L/f yogurt, or cottage cheese or handful of seeds, or a protein shake.

1 glass of red wine and a sq of dark choc (70 percent coco) now and again!

if trying to loose body fat or excess weight, leave out the last snack and drop the carbohydrates for last meal of day, once targets have been met you can return them to maintaining your healthy weight and lifestyle as above.

Always have one complete day off per week eat and drink anything you fancy-