1. Eat every 2-3 hours. These meals should
contain complete protein, vegetables and fruit.
2. Have carbohydrates in the morning (oats,
whole wheat, etc), during exercise (simple
carbohydrates: dextrose and maldextrin) and
after exercise only (with complete protein). Ingest
a complete protein, vegetable/fruit, complex
carbohydrate meal one hour later. These carbohydrates are rich in fibre which will help you
feel full longer.
3. Take greens plus/V8 as a vegetable supplement; if you can't prepare vegetables during
the day.
4. 25-35% of your diet should be good fats. These include extra virgin olive oil, salmon/fish
oil, or other monounsaturated and polyunsaturated fats. Try supplementing with flaxmeal or
high DHA/EPA fish oil daily.
5. Only drink water, dark teas, red wine (one glass a night maximum) and coffee.
6. Plan out your meals every Sunday. It will help keep you on the right track for success. Try
and pack meals for the work week on this day in containers that are easy to bring to work.
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