Your meal times are as important as the food you eat. Perfect your times and eat until you almost disappear.
Even though you eat less and exercise more, the little tires above the belt still cling to you like ticks. Everyone has told you that if you want to lose weight, you should eat fewer calories than you burn, but that’s wrong. Your body is more complex. Think of biscuits, for example. A biscuit or sweet bread with high sugar levels and a brown rice salad could contain the same amount of calories, but after exercising the body makes better use of the bread than the salad, as it goes directly to the muscles. Here’s the science to building a lean, muscular body all day.
1 Eat within the first hour after which you wake up every day
Clock in hand “It is at this time that your body prepares the metabolism for the day,” explains nutritionist Penny Hunking. “If you only chop food throughout this crucial hour, you will be programming the body to go into a state of starvation, which means that anything you eat later will be stored as fat.” So that little tire around your waist is going to become a sports tire.
Eat This Fill your plate with high-quality protein, slow-digesting carbohydrates, and healthy fats. Protein is able to prevent your muscles from atrophying, in addition to providing the raw material to generate new muscle, carbohydrates replenish energy without raising the level of sugar and healthy fats, meanwhile, are responsible for ensuring the body there is still more and therefore allow you to burn stored fat.
2 Eat every three hours after breakfast
Clock in Hand Lunch is your enemy because it delays your next meal. If you allow more than four hours to pass between meals, you cause blood sugar levels to drop dramatically, leaving you weak, irritable, and tired. To combat this, your body secretes cortisol, a hormone that raises blood sugar levels. The downside is that one of the ways it uses this is to convert muscle protein to sugar – what scientists in sports medicine call “muscle waste.” Do you need proof? South African researchers found that men who ate more frequently consumed 27% fewer calories than those who ate less often.
Eat this Always include protein, either with healthy fats or slow-digesting carbohydrates, but preferably with both. Protein is the main player here, as up to 30 percent of its calories are burned during digestion, compared to eight percent of carbohydrates and two percent of fats. Keep in mind that the recommendations for this time zone may include snacks, lunch and even a strong meal, it all depends on the time of day you exercise.
3 Drink chocolate milk after exercising
Clock in hand The devil’s menu – sweet bread, chocolates and cake – is more angelic at this time of day. Your body needs fast digesting carbohydrates. An exercise routine changes the priorities of your body: as sugar is absorbed into the bloodstream, it enters the muscles instead of being used as fuel and remains stored there. This forces the body to speed up the rate at which it burns fat for energy.
Eat This Blends high-quality protein with fast-digesting carbohydrates. Immediately after finishing your exercise, opt for a liquid meal, which will considerably speed up the proper absorption of protein and carbohydrates into the bloodstream. A team of researchers from the University of Texas, in the United States, found that six grams of the essential amino acids and 35 grams of carbohydrates is the ideal combination to promote muscle development. That is almost identical to 350ml of milk chocolate. Two hours after you finish your routine, eat some solids – it’s the best time to eat spaghetti bolognese without feeling guilty.
A word of warning If you exercise before breakfast, drink the same drink you drink after your routine as a pre-exercise energizer, eat breakfast as soon as you finish and eat three hours later. As that time passes, you can continue reading this magazine.
The clock diet
To burn more fat, add fish oil to any meal. In one study, 3g a day were able to boost metabolism by up to 400 calories. That is, half a kilo less a week.
6:30 Omelette breakfast (chili, ham and onion, cooked in olive oil) and a cup of green tea.
9:30 Apple Snack with a piece of cheese or MH milkshake.
12:30 Lunch Fried chicken and boiled vegetables.
15:30 Snack Cottage cheese or plain yogurt with pineapple chunks, or MH milkshake.
17:30 Exercise
18:15 After exercise drink 1? 2 liter of milk chocolate.
20:15 Dinner Turkey breast with wholemeal pasta and spinach salad.