Healthy Eating Plan and Healthy Supplements

6 Step Healthy Eating Plan

I got such a huge reponse from my original posting of this topic that I decided to update it with more content based on the questions I recieved through e-mails and through my Blog.

The main point is that a healthy eating plan can easily help you lose weight and have more energy through out the day.

Most people I talk to and counsel think they have to eat less, usually a lot less food, to lose weight. Not true. You are actually slowing down your metabolism more and risking more weight gain.

The one thing we can control (for the most part) everyday is what and when we eat. So, you should have an eating plan where you actually plan out the times of the day when you eat. I will help you with what to eat in a moment.

Try this 6-Step Healthy Eating Plan:

1. Aim for 4-5 "small meals" a day

Choose fresh fruits or veggies first. They supply you with numerous antioxidants, fiber, electrolytes and anti-inflammatory properties.
Go with small a lean protein source next. Poultry, fish, beef, pork or beans/legumes. I personally use Herbalife protein powder and meal replacements for healthy shakes and smoothies. Check out this video on protein:

Pick a complex carbohydrate last. Use whole grain products whenever possible. This group should also be your smallest portion.
Combination foods like skim milk, low fat yogurt, beans (complex carbs and protein), and other high metabolic foods – see step 5 – are a great choice too.

2. Eat within 15 minutes of waking up.

This actually is the best way to rev up your metabolism. Do not have coffee or tea until after you are done eating or have it with your breakfast. Don’t say “I am not hungry in the morning” to me, that just means you eat too much in the evenings or you eat too late in the evenings. Add in a morning exercise session and you will turn into a fat burning machine!
Try a Protien Shake with fresh fruit to super charge your day!

3. Try and eat every 2-3 hours

This keeps your metabolism fired up and working for you, not against you.
Believe it or not, you should eat even if you are not hungry to stay on the eating plan. Small meals or a snack like a 1/4 cup of almonds and some water or a piece of fresh fruit and some peanut butter.

4. Eat within 15 minutes from the end of your workout

This will refuel and rebuild your muscles quickly as well as reducing possible soreness and inflamation.
A Protein Bar Deluxe should do fine here.
I also recommend 30 minutes per day of exercise. You should have a balance of strength training and cardio based activities. Interval strength training, in my opinion, is the best way to burn fat fast, gain strength and get your cardio in.

5. Eat more high metabolic foods (food's high in protein and fiber or foods that exhibit fat burning properties)

These foods are things like avocados (which have heart healthy fats as well), berries, almonds, beans, low fat yogurt, oatmeal, green tea, broccoli, clear broth soups and hot peppers.
These foods make your body expend a lot of energy to break them down. Unlike simple sugars in soda, cookies and candy.
For coffee and tea, use sugar substitutes over regular sugar. The pros far out weight the cons to me. Use skim milk instead of cream, half and half or whole milk.

6. Drink at least 8 glasses of water a day

Try drinking 16 oz. of ice cold water before each main meal and right before bed. It will help curb your appetite before meals and it will actually burn a few extra calories while you sleep.
Replace your sodas (regular of course and diet ones too), juices (eat the fresh fruit instead), and other high calorie drinks with water.

If you follow this type of eating plan, you will actually feel less hungry throughout the day because you will be eating more often. Also, your body's metabolism will burn more calories throughout the day.

I am not one for counting calories. I believe weight loss is actually a simple thing to do – although EXTREMELY HARD to do for some. It really boils down to eating well and exercising more. If you hit a plateau, adjust your portions, try new high metabolic foods, try new exercises or exercise more intensely.

Call 401-489-0551 or email me today and I'll help you create a healthy eating plan that will give you the body and results you deserve.

Be Fit,

Todd M. Cambio, BS, BA, CSCS

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