By Jenny Osoria, Co-Owner & CEO of DanzaTone Fitness, LLC. & Steven Saucedo, CEO of 1neBrick
People often misunderstand the value of eating the right foods at the right time. All too often, we are told to focus our attention on counting calories. Here's the deal, though. If you eat 1800 calories per day of donuts, white chocolate mochas and french fries, your body will look and perform completely differently than if you eat 1800 calories of kale greens, lean chicken, fresh fruit, and quinoa. Moreover, eating all of those 1800 calories at 11:00pm at night, before you go to bed will have a different impact on your body than consuming those calories throughout the day.
It is never a good idea to skip meals or go without important nutrients that your body needs in order to function properly. It is not just enough to push away the junk food. Everyone knows that fried foods, processed foods, soda and excessive sugar and salt will fill your body with toxins and bad calories. Your body needs the proper fuel to burn unwanted fat, get rid of those love handles and minimize cellulite. Eating vegetables, fiber, protein, fruit and complex carbs will help you get to and sustain your health and fitness goals.
If you are working out on a regular basis, it is important that you not skimp on carbs or fiber. You should also be very cognizant about when you are intaking carbs or protein. It is generally a good idea to eat proteins throughout the day. But if weight loss is your goal, you might want to load your carbs earlier in the day and eat meals with very low carbs toward the end of the day.
And of course, you want to drink plenty of water throughout the day. We all have heard the 8 glasses of water per day rule, but that guidance is not etched in stone. Some people may require more than 8 glasses of water per day and some people might require less. Listen to your body. But be sure to drink a sufficient amount of water to keep your system lubricated and flush out your body. If you are working out, you will not be able to effectively eliminate toxins and fat from your system unless you drink enough water.
Here is a formula that you can follow to help you provide the proper fuel for your body throughout the day. This formula can not only help you lose weight or sustain your current body weight but it can help you to shed fat, build muscle and can contribute to a healthy mind and spirit.
1st meal BREAKFAST: Medium Carb, High Fiber, Low fat, High Protein
2nd meal SNACK: High Protein
3rd meal LUNCH: Medium Carb, Medium Fiber, Low fat, Medium Protein
4th meal SNACK: High Fiber
5th meal DINNER: Low Carb, High Fiber, High Protein
6th meal SNACK: High Protein
NOTE: Carbs are to be Complex Carbs, Fiber is to be as natural as possible, Fats are to be Poly-Saturated and Mono-Saturated, Protein is to be lean.