Stef's Nutrition Manifesto

1. EAT!!!

Severely restricting calories is the WORST way to lose weight. Our metabolisms are too smart for that. If we eat too little, our metabolisms simply slow down. You need to “eat yourself lean”. This means eating small meals every 3 hours.

2. Protein

Include a source of protein in every meal, such as chicken, eggs, nuts, milk, tofu, beans, etc. Protein is vital to building muscle, and building muscle is the best way to lose fat. Muscle requires more energy to maintain, so the more muscle you have, the higher your resting metabolism will be

3. Right Kind of Fats 

Eating fat does NOT make you fat. Fats are vital to the health of every cell in your body. The trick is to pick foods with the right kind of fats, such as mono and polyunsaturated fats, and especially omega 3s. Good fats include nuts, avocados, coconut,& fish. Limit the intake of saturated fats and never eat trans fats.

4. Portion Control

Properly portion your meals – counting calories is overrated. The best guideline is your hand: your protein source should be the size of your palm, your carbohydrate should be the size of your fist, and the rest of your plate should be loaded with veggies

5.  Carbohydrates

Pick carbohydrates that are high in fibre. Replace boring white rice and pasta with more exotic choices such as pearl barley, quinoa, spelt, or bulgur wheat

6. Training 

Introduce interval training to your workouts. Instead of running at a slow, steady pace for 45min, run full out for 30 sec, and jog for 90sec - repeat 10 times. The key to burning fat is to work your body at maximum intensity.

7.  Treats

When you do indulge, do it right. Every healthy diet should allow for a cheat meal at least once or twice a week. Don’t waste this on a bag of crisps or prepackaged cookie. Bake a deliciously rich cheesecake and share it with friends. Not only does the amount of effort involved deter you from doing it often, you will be eating a cake full of fresh, wholesome ingredients.