You are what you eat..

This post is to explain the importance of a clean diet to accompany your training programme; as well as what my eating preferences are.

 

‘Clean eating’ as it is dubbed, is eating healthily. This means eating wholesome meals, balanced in fats, carbohydrates and proteins. As we all know when training, diet forms 70% of the work. 30% of the work is done in the gym, so a poor diet will be a waste of good gym time.

From my experience, I have tried so many quick fixes to get to my desired body image. No carbs, all you can eat diet, detoxes – all which have helped me lose weight fast but once I stopped them; the weight slowly but surely came back on. 

In order to obtain your goals, your eating habits must be a complete lifestyle change. Not saying you will have days where you will not eat junk, everyone has those! (I love a slice of cake once in a while lool) but it’s all about balance. Everything in moderation. 

Although I’ve been training for a while, I had not learnt as much as I have in recent weeks. It is not enough to just eat three meals a day, although healthy, you are essentially starving yourself and causing insulin spikes. I learnt from some other fitness enthusiasts the importance of keeping up your metabolism to ensure fat burn. Which means ideally you need to have on average three main meals a day and two-three snacks a day at 3 hour intervals. In addition to this, it is important that you are not eating too much of a certain food group. Ideally for an active person, you would need 38% carbohydrates, 32% proteins, and 30% fat. You need carbohydrates to have energy! The energy to workout, do everyday tasks! I currently use the app myfitnesspal as a means to assess my macro intake and it has helped me a lot more with my portion sizes.

In addition to this,  I have found my body does not take well to wheat and gluten as of recent and I’ve developed rashes as a cause of this and feel really bloated. I believe I may have a mild allergy so have been having gluten free products like bread, flour and porridge! Gluten free products are widely available on the market at the moment; although they are pricey, I’ve found them worth the price. The brands I’d recommend are Genuis in particular as they have a wide range of products from pancakes to crumpets to croissants! At the moment I am sampling the Marks & Spencer seeded bread and wheat free museli and I must say they are amazing! Analysing your diet and seeing what your body reacts to is so important !

  
Furthermore, I do not eat much dairy. In place of cows milk for a number of years I’ve been drinking almond, coconut and oat milk. Soy I’ve given up a couple years ago as I had reactions to it as well, and from research found it is not good for your body nutritionally. Although almond milk is on the pricer side, I do not mind it if it means I’m looking after my body. Currently, Tescos are doing a 2 for £2 deal on Alpro almond milk! 

  
My day in meals example

 
 Breakfast

 Banana pancakes with strawberries and pineapples

Snack

Apple and peanut butter (Meridian)

Lunch

  Basmati rice w/ chicken thighs (in a spicy tomato passata sauce) & vegetables  

Snack 

  
Propercorn flavours : smooth peanut & almond, coconut & vanilla and sweet & salty (all ranging from 121-130kcal)

Dinner 

Mostly protein (chicken, beef steak, salmon or tuna fillet) with some greens (broccoli/green beans)
You do not have to copy my meals, as they are accustomed to my preferences!


A cheeky sweet treat you could have 

  

Wheyhey Protein Icecream. 166kcal a tub and a whopping 23g of protein!

Finally, proper planning prevents poor performance so meal preparation on a free day is very essential. 

The kind of things you will find in my grocery list are as follows;

  • Fruit

Pinapple, apples, banana, mango, avocado, tomatoes, blueberries, raspberries, strawberries 

  • Vegetables

Spinach, kale, broccoli, green beans, carrots, mushrooms, onions

  • Dairy

Eggs, almond milk (non dairy)

  • Fats

Olive oil, coconut oil, peanut butter, almond butter, cashews, walnuts, sunflower seeds

  • Grains & legumes

Chickpeas, kidney beans, sweet potatoes, brown basmati rice, gluten free bread, gluten free museli 

  • Protein

Lean mince, turkey mince, turkey breasts and steaks, chicken thighs and breasts, salmon, tuna 

Quote to remember:

“What you eat in private, you wear in public”

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