Well it's been a while between blogs Shredders. Between launching my new product Extreme Shredder VIP, releasing my first published book & basically running around like a headless chook training clients & teaching classes, to say the last few months has been busy is an understatement!
After launching my new VIP private forum I am really starting to understand what my Shredders want and I feel there is a real need to outline basic nutrition principles so that it is not only simple to apply to your lifestyle but also reinforces my philosophies on nutrition.
I have said it before and I will say it again. Two words I despise (I could say hate but hate is a very strong word) when talking about nutrition is "low carb" and "diet"(well that's three but you get my point). The word diet is a dirty word in my book. Why? because diets are and always will be unsustainable. I do not believe in low carb diets and I will tell you why. Your body needs carbs. Not only to help detox the body but you need energy from carbs to help keep you satisfied, provide energy for the brain and help support lean muscle growth.
When I advise guidelines for eating it is not to cut carbs completely, but to choose the right ones for fat loss and health. Chances are if you are feeling like refined, processed or "dirty" carbohydrates you are not choosing the right sources.
You will notice in my meal plans I start with a protein target as this should be, first and foremost, your main point of call. These targets are outlined in my Simple Clean & Lean eBook which is complimentary when you join my Extreme Shredder VIP program.
Amino acids are the building blocks of protein so when we are in training or trying to trim down we should be eating them more often. You will notice my meal plan does not have a specific meal you must eat. Again this is because we need to make it a lifestyle. I try and avoid spoon feeding every meal as it will never teach you to make good choices for yourself. You must have a good variety of healthy foods in order to make it sustainable and avoid food intolerances and taste fatigue (which is a whole other subject to blog about). We choose fibrous carbs to compliment our protein and this can be all you can eat carbs from the list below along with good fats, simple carbs and starches to taste.
Below I have outlined the best choices for proteins, carbs & fats (the foods are listed based on what the food is predominately made up of) For example 100gms raw measure of chicken breast has approximately 32gms of protein and 3.2gms of fats therefore it will belong to the protein group.
chicken - breast, tenderloins, thigh, whole roast chicken skin off
beef - steak (rump, new york, sirloin, t-bone), mince (grass fed is best)
lamb - cutlets, roast
turkey - breast, whole roast turkey skin off, mince
pork - mince
seafood - sardines, New Zealand hoki, barramundi, salmon, prawns, octopus, snapper, ling (wild caught best & small to avoid mercury so avoid swordfish & tuna)
game meats (wild meats) - kangaroo, venison, crocodile, buffalo, emu and wild duck
Whole eggs (rotate these with other protein sources to avoid intolerances)
Fibrous Carbohydrates (all you can eat & best choice)
capsicum (green or red)
lettuce and other salad greens (darker the better)
seeds - sunflower, chia, flaxseed, sesame
herbs & seasonings - lemon, lime, cinnamon, basil, lemon thyme, paprika etc. Pepper, salt (although not a carb its iodine properties support the adrenals and help flavour food, choose pink or iodised salt here)
Starchy Carbohydrates (gluten free & low GI or insulin response carbs)
sweet potatoes (or yams)
beans all kinds: black, pinto, navy, kidney, etc.
Simple Carbohydrates (low fructose options)
berries (raspberry's, blackberries strawberries etc.)
dairy - fetta, haloumi (sheep's or goat is best), greek yoghurt (provided there is no dairy intolerance)
nuts - almonds, brasil, cashews, pine nuts, pecans, walnuts, macadamia etc. mix them up (avoid peanuts as they have reported to inflame the body like gluten which holds up fat loss)
almond milk or nut butters (not peanut butter)
grapeseed oil (rotate your cooking oils to avoid taste fatigue or loss of taste for meat)
That just about sums it up. If you have any questions on the subject please feel free to comment below. I will be blogging more often now as I know there is a desperate need for my Shredders to learn more and grow on their fat loss journey!
Yours in Hormone Health & Fitness,