EATING HEALTHY : WHAT DOES IT MEAN ?
- Lolita G.
- 12 août 2016
- 5 min de lecture
I want to make it clear that I am not a nutritionist, and that the advice you will read are not professional. I only share the balance I found during my Top Body Challenge adventure.
What is the difference between a diet and a healthy life style ?
When should I consider a healthy life style ?
Is it as effective as a diet ?
How do I know if I'm eating well ?
Here's the few questions that arise around the idea : eating healthy.
What you need to understand is that if you overweight (even 1 to 5kg) you are bringing your body more energy than it consumes. In other words, your nutrition is too caloric!
Find here how long you need to train in order to eliminate junk food :
Mc Donald's Big Mac........................................................................51' Cardio / 68' Bodybuilding
Mac Donalds's Large Dries..................................................................53' Cardio / 64' Bodybuilding
Coca-Cola 33cl can..........................................................................14' Cardio / 19' Bodybuilding
Marguerita Pizza................................................................................71' Cardio / 98' Bodybuilding
Fried Chiken (3 pieces)........................................................................75' Cardio / 101' Bodybuilding
Chocolate bar....................................................................................25' Cardio / 33' Bodybuilding
Beer.................................................................................................25' Cardio /34' Bodybuilding
Chocolate Fudge Cake (450g).............................................................178' Cardio / 237' Bodybuilding
I already see you comming :
BUT DOES IT MEAN I MUST COUNT CALORIES ??? !!!
→ NO.
Girls, we're not going to lie ... When we eat badly, we know it ! We already know very well what to do to keep in shape : EAT HEALTHY.
WHAT IS "EATING HEALTHY" ?
The golden rule for healthy eating is:
"Breakfast of a Queen, Lunch of a Princess, and Diner of a Poverty"
Breakfast: It's a bit as you want, I would say. But if you really want totally healthy days, until your cheatmeal, give priority to:
fruits
0% yogurt
brown bread
St Moret cheese
bowlcake
light pancakes with or without fresh fruit
Lunch : Protein + Vegetables + Brown Starches
Snack : Fruits, 0% Yogurt, tea
Dinner: Protein + Vegetables
Listen, after dinner, the only physical activity you will ask your body is to go wallowing on the couch, or going to sleep, so you do not need to bring him as much energy than the noon. And it is well known that your body stocks fat in the evening.
You must also understand that you must adapt your meals according to the activity that will follow. For example, I practice at 6pm after work. It is therefore essential for me to eat starches for lunch and to plan a snack in order not to have a lack of energy when the time comes.
→ For those who practice during lunch time, take a MEGA breakfast: 2 slices of bread, eggs, ham, cheese, white cheese, etc ... and avoid breakfasts based on sweet cereals and chocolate cakes. You'll be starving around 10am and you'll might eat something you shouldn't. You can absolutely eat starchy foods after your fitness session, but just enough to hold until evening, not a big portion (a handful of pastas for example).
You can also begin to replace certain daily life ingredients, by some healthier ones:
White bread → Brown bread (same advice for pastas, rice and flour)
Sweet hot chocolate powder → Van Houten 100% pure cocoa powder
Sugar → Honey
Cheese → St Moret, goat cheese
Flavored or sweetened yogurts → 0% yogurts (you probably do not know that a study asked children to sweeten a natural yoghurt until they found the same sweet taste of the flavored / sweet ones. They sweetened their natural yoghurt 10 times more than usual ! You'd better have a natural yogurt and sweeten it ourselves!)
Sodas → Lemon water or Fruit flavored water
Crisps → Mix of nuts or dried fruit
Industrial orange juice → freshly squeezed orange or INNOCENT 100% fruit juice
WHAT'S THE DIFFERENCE BETWEEN "DIET" AND "HEALTHY EATING" ?
Girls, we all know diets never worked. We finally get every pound back, and even more! And it happened to me too. Yes, I tried the Dukan diet and I took extra + 3kg ...
The first problem with diets is that they are too restrictive and cause FRUSTRATION. Their second problem is that they are made for impatient people.
Rebalancing food means everything in itself : to find a balance.
No food is to be banished! Just dose : you can eat bread, you can eat pasta, but not for every meal. You can eat a pizza, a burger or an ice cream, just not every day of the week, but once a week, or even every 2 weeks.
In the beginning, it's pretty fussy. For your information, at the beginning, I helped myself understanding it with the TBC Menus, to get a glimpse of healthy and balanced days. Do it too, you will be surprised what it makes you realize about your current nutrition.
IS DIETING THE MOST EFFECTIVE ?
Yes (short term) & No (long term).
On the other hand, there is no way a diet could be healthier than eating healthy ! Eating healthy food is not something that you need to maintain during 3 months, it is a WAY OF LIFE, a WAY OF POWER.
Because that's how you are supposed to be fed. So yes, with your diet you will lose 5kg in 1 month ... But with a healthy life style, it's gonna be 5kg, 10kg or more FOR LIFE!
WHERE DO I START ?
For those who are lost, or who can not find a balance, or who need to follow a program to stick to their goals : buy the TBC Menus from Sonia TLEV.
It is very well made, menus are simple and fast cooking. Really, it is very balanced, and will give you awareness of what is it to EAT CLEAN.
I HAVE EXCESSED: HELP!
I understand what healthy eating means but I made an excess, I'm panicked.
It happened to me too ! I went to England 4 days a month after starting the TBC2, and my babies abs had all disappeared ... I was so angry with myself, I had 1kg of fat back.
What is important is to quickly counteract ! So I made the decision to eat soup every dinner of the following week. After a week, it's as if nothing had happened.
Let me warn you, is not because you ate a pizza that you have to eat soup for a week eh! After a cheatmeal, there is no point in blaming yourself. You've been wise all week, you deserve it.
And even then your brain should not feel frustrated too long, in order to inform your body that there is no reason to produce fat as soon as you're eating fat or sweet.
When you'll go back to your healthy life style, your cheatmeal will be unnoticed, it's promised.
I HATE VEGETABLES
It is always complicated to pay attention to your body shape when the vegetables are not welcomed into your house ! Believe me, I know what I'm talking about.
I ate very few vegetables : carrots, beans, peas, and that's it!
To start enjoying the vegetables, you can start by being curious : look for light recipes, taste what you do not know!
Or you can still cook vegetables in tomato sauce (red wine, pure tomato sauce, soy sauce and herbs).
You can also start by a mashed texture (with 1 potato only).
Don't worry,there is always a way to get there!
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