Unfortunately, I have been very sick this past week. I have come down with a case of bronchitis, and have not been able to exercise all week (which is very disappointing.) I’m not going to lie; I have “cheated” on my healthy eating habits this week (opting for chocolate chip cookies instead of snacking on carrots). I’ve noticed that while I was eating junk- food, my energy levels have been very low (even lower because I am sick) and I haven’t felt motivated to do ANYTHING. So, in an effort to get out of this funk, I thought it was time to get back to my healthy diet.
It’s not all about exercise!
Healthy eating is one of the most
important components to fat-loss.Many people think that cutting out
carbohydrates will help them lose weight, but this is no permanent solution.
Eventually, your body will start to crave carbs and you’ll end up on an eating
binge, which could completely undo all of your hard work.
A "balanced" diet, which
contains a wide variety of foods including about 40-50% of the calories from
vegetables, fruit, natural starches and 100% whole grains, is almost always the
best way to permanently lose fat and it's the way almost everyone should start.
This is sometimes referred to as a "baseline diet."
All
you have to do is exercise, pick the right types of foods and eat less than you
burn each day and you'll lose fat! Losing weight has to do with how many
calories your body is taking in each day. It's simple: reducing your caloric
intake will reduce your weight. I am starting out on a 1,600 calorie (approx)
per-day diet. A good meal plan provides enough calories and nutrients to
sustain you and includes fiber and lean protein (the average woman needs 1,200
to 1,800 calories.)
I
have created a sample meal plan which can be used for 2-3 days of the week. Try
it out and let me know what you think!
| Breakfast |
| Omelet with 3 egg whites, 1 whole egg, 1/2 cup chopped spinach, 1/4 cup chopped tomatoes 1 cup plain coffee or green tea |
| Snack |
| 1 apple with 1 tbsp natural peanut butter 20 oz water |
| Lunch |
| 6 oz grilled chicken breast (try seasoning with
lemon juice, garlic & rosemary) 3 cups romaine lettuce with 2 tbsp light or low-fat dressing 1/2 c steamed broccoli, asparagus, green beans, peas, or carrots 20 oz water |
| Snack |
| 1 protein shake (1 scoop of isolate whey protein,
1 cup of water.) *Approx 115-130 calories, depending on the brand and how
much protein per scoop. Mixing the powder with water provides a leaner source
of protein with less calories! OR 1 cup sliced raw veggies (carrots, bell peppers, and cucumbers) with 2 Tbsp hummus 20 oz water |
| Dinner |
| 8 oz grilled chicken, beef, turkey,tuna, salmon,
tilapia or fresh water fish. 1/2 c steamed broccoli or asparagus 3 c plain lettuce with 2 tbsp fat-free dressing, lemon juice, or balsamic vinegar 20 oz water |
| Snack |
| 1/4 cup cottage cheese with 1/2 cup berries *Substitute 1/2 cup greek yogurt if you don't like cottage cheese. Greek yogurt is an excellent source of protein! |
Also try this
yummy salad dressing!
3 tbsp lemon juice
1 tbsp extra virgin olive oil
And a tiny pinch of salt
It is VERY
healthy, low in calories, and not to mention delicious!
Here’s to
hoping I get back to my healthy eating habits and kicking this case of bronchitis.
I hope this helps some of you who have been trying to eat healthier. Enjoy and
stay motivated to lose those pesky pounds!
What happens if your calorie deficit is too large? I know some people practically starve themselves in efforts to become thinner and while the aesthetic effects are basically the same, if done too quickly or improperly, you can do serious damage. Perhaps you could shed some light on the limits of the calorie deficit?
ReplyDeleteWhen people deprive themselves too much, it can cause a reverse affect. Sometimes depriving too many carbohydrates will cause people to go into an eating binge, which could undo all the hard work that goes into eating properly and exercising. It's important to eat a balanced diet, ensuring that you get enough carbohydrates and protein, and not starving yourself.
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