Let's get started with week 3 - you are going to make each meal (remember you are eating five to six meals a day) and each of those meals is going to be a combination of PROTEIN + CARBOHYDRATES. How much of each?
We are going to address fat intake in future weeks. A little bit of fat is okay - but we want HEALTHY fat. Not fried food, butter, etc. For right now try to make really good decision on your fat intake, we will be diving into FAT soon!
- Carbohydrates are digested slower when combined with protein. The slower, the better.
- Stabilizes blood sugar levels - reduce your mood swings and really good for diabetes
- Protein is needed to burn fat and feed muscle.
- We need carbohydrates for many functions, including fat burning. However, too many carbohydrates at ONE sitting (one meal) causes the fat storage process.
- Carbohydrates are designed to give us energy. If we eat more at one sitting that what we actually need for energy, our bodies store it for later. Body fat is 'stored up energy' that didn't get used.
- 30 grams of carbohydrate is an amount that your body can use for daily energy needs without going into 'surplus'
- The exception: after VIGOROUS exercise - dripping sweat, heavy weights type of workout, carbohydrate needs may increase to 45 grams for that one meal that follows the workout (i.e, post workout recovery meal like a shake or bar)
We need to start feeding our lean muscle and this is the way to do it. Right now I can tell that I need to cut my carbohydrates WAY down. I am exercising five days a week - three of those days are with my trainer and I am still what I consider soft. I want the sculpt and toned look so combining more protein and less carbohydrates will help me get there. I have exactly four weeks until MAUI!
TIP: Peanut butter is not a protein - there is protein in it, but it is not a full source of protein. Look on the label and see how much fat is in it compared to how much protein...be careful and be sure to read your labels!
What foods contain larger amounts of protein?
- Cottage Cheese
- Protein Powders are convenient way to get more protein into a meal. Especially if you can throw a scoop into your oatmeal or shake up with water so you can have it with some fruit. (Muscle Gain is what Brandon mentioned in our chats, which I will be adding this week since I need to up my protein!)
- REMEMBER peanut butter and cheese are FATS, not protein
What foods contain larger amounts of carbohydrates?
- Bread, bagels, rolls, croutons, cereal, oatmeal, tortillas, crackers, rice, basically all flour products
- Fruit and fruit products (jelly, juice, dried fruit, etc)
- Yogurt and milk
- Corn, peas, squash, potatoes, yams
- Beans and lentils
- Candies, sweets, pastries
- Check ALL sauces, dressings, etc Try to use Balsamic Vinegar and squeeze lemon for a dressing
Examples of foods with BOTH carbohydrate and protein
- Yogurt, milk, soy milk
- soy foods
- Protein bars
- Meal Replacement Shakes
For those of you on Advocare product here are some things to take into consideration
- Spark is mainly a carbohydrate, but don't drink this with a meal. It is best on an empty stomach first thing in the morning. If you do this don't count it towards your carbohydrate count, if you do take it with a meal then you need to count it as your carbohydrate.
- Muscle Gain Powder is mainly protein
- All bars, meal replacement shakes and post-workout recovery shakes are carbohydrate/protein combined. The recovery shake being on the higher end of a carbohydrate.
How do you determine the serving sizes? Look at your hand and the diameter and the thickness of your palm is about 15 to 20 grams. Remember that you have an allotment of 30 grams of carbohydrates to eat per meal - that doesn't mean you have to eat 30 grams, just up to 30 grams is your limit. It's the opposite for the protein, you have to have at least 10 grams. You want to shoot for more than that. Hopefully that makes sense - if not let me know!
Here are some examples: (note- the rice and pasta is cooked)
What I plan on starting this week is continue with my Meal Replacement shake first thing in the morning. I want to preface that you don't need to use what I use - but you want something that has a one to one ratio of carbs & protein. The shake I drink has 24 grams of carbohydrates and 24 grams of protein - great way to start off the morning.
Then for the additional meals I am going to be relying on the Muscle Gain powder since I don't get enough protein until the last meal of the day (dinner). Finding the carbohydrates is obviously not hard for me - watching the portion control is. The palm of my hand is going to be a good measuring tool!
Here is a good example of reading labels and how I am going to supplement the protein. On the left hand side is a fiber bar, as you can see good on the carbs but VERY low on the protein. The right hand side is Muscle Gain protein powder (with water). When I combine the two (fiber bar and muscle gain) I will have the right amount of carbs, protein and calories. 265 calories (under the 300), 23 grams of carbohydrates and 33 grams of protein.
Make it HAPPEN
- Don't count veggies in the carbohydrate budget (except the ones mentioned above) Most veggies are 'free'
- READ all food labels
- Plan your meals ahead of time
- When in doubt, eat a bar or have a shake - have them at your desk, purse, etc.
- At restaurants
- Eat open face sandwiches with no other carbohydrate choice
- For salads make adjustments to 'added carbohydrates' in croutons, bread sticks, tortilla strips, etc
- For Mexican food, fajitas with corn tortillas are your best option. For example one corn tortilla + 1/2 cup of beans = carb limit. This would mean skipping the chips!
How are you going to get your daily points?
10+ grams of protein
in one meal, five (or six) times a day
Example of 'good' meals:
- 2 eggs + 1 piece of toast
- 2 eggs + 1 cup of juice
- 1 chicken breast + no carb
- 1 cup of oatmal + protein
- Fish + carb
- 2 eggs + 1 piece of toast + 1 cup of juice
- 1 egg + 1 piece of toast
- 1 cup of oatmeal + one cup of milk
- Meal Replacement shake + 1/2 banana