Eating Made Simple – Protein

The first two articles in this series looked at carbs and fat. Today we have a good look at the macronutrient that has long been associated with bodybuilders and gaining muscle but perhaps overlooked in fat loss. Protein, especially that which comes from whole foods, can have a great impact on how full you feel. This is great for those of us that have a big appetite and are thinking of food 24/7. If you belly is full of slow digesting proteins you are a lot less likely to be reaching into the cupboard for an afternoon or evening snack. The benefits of eating enough protein go further than feeling full however. Protein provides your body with the nutrients responsible for building and maintaining your fat burning muscles. By supplying your muscles with adequate amounts of protein, and following an intense training plan, you will be boosting your metabolism and have the ability to burn fat around the clock.

As mentioned in the previous articles, in general it is best to avoid processed foods and this is the same for protein. The less it has been modified the better it will be for you. Personally I would recommend going for lower fat varieties if available such as premium mince and low or no fat dairy.

You don’t need to go overboard with protein though. Aim for 14-20 serves per day split over your meals. With your main meals go for 3-4 serves, and snacks 2 serves taken from the list below.

• Chicken Breast 45 grams
• Egg Whites 3
• Whole eggs 2
• Mince/Ground Beef 60 grams
• Lean Steak 60 grams
• Fish 60 grams
• Salmon 60 grams
• Low Fat Cottage Cheese 1/3 Cup
• Lean Pork 60 grams
• Scallops ~10
• Prawns 60 grams
• Skim Milk 1 Cup
• Protein Powder ~1/2 scoop

Each of these servings will give you around 10 grams of lean tissue enhancing, metabolism enhancing protein. If you aren’t getting anywhere near the amount recommended, just try to increase it over time. This may mean that you are trying different foods for different meals but you have to change what you are doing if you want to change the outcome.

I know all this information can be overwhelming, so if you do have any questions, leave a comment below, or click the ‘Ask James‘ tab at the top of the page.

Eating made Simple – Fats

Fats are like the ugly step sister of the food family. You know you should respect them and not overlook them but you do. They are misunderstood and not given credit for all they can do for you.

Fats are your friend though. Some fats are any way. As with the article I wrote on carbs, you want to stay away from processed foods. This is the same for fats. With this in mind you want to be avoiding anything that contains Trans Fats. Read your food labels, in fact, if the food you are buying has a label think twice about eating it. Chances are it is already too processed.

Read the list below, each food has a serving amount beside it. It might be handy to have a copy with you when you  are preparing your meals, so go ahead and print a copy.  With fats you want to be getting between 10 and 15 serves per day. That’s 2-3 serves per meal spread throughout the day.

WHAT? ‘Why so much’ I hear you ask, ‘won’t that make me fat? I’m trying to lose fat here’.

Here’s the thing. If you don’t give your body sufficient dietary fat, then your body will hold onto the fat it already has. If you are giving your body enough fat through the foods you eat, and you are eating the right carbs, your body will start to use fat as fuel. Pretty cool huh?

Whole Foods

• Almonds ~6 nuts
• Butter 1 Tsp
• Cashews ~7 nuts
• Cheddar Cheese 15 grams
• Coconut Milk 2 Tbsp
• Feta Cheese 2 Tbsp
• Flax Meal 2 Tbsp
• Macadamias ~3 nuts
• Parmesan Cheese 3 Tbsp
• Peanuts 1 Tbsp
• Peanut Butter 1 Tsp
• Pecans ~5 nuts
• Pistachios ~15 nuts
• Walnuts ~2 nuts
• Whole Egg

Oils – All are 1 Tsp per serve

• Avocado Oil
• Canola Oil
• Extra Virgin Coconut Oil
• Extra Virgin Olive Oil
• Flaxseed/Linseed Oil
• Macadamia Oil
• Peanut Oil
• Sesame Seed Oil

If you look through the list above you will see lot of potential for wonderful, exciting flavours. In fact you can’t have any real flavour without some fat.

Main meals will be the easiest meals  to incorporate these good fats into. For instance you can have a salad with your favourite veggies, and then top it with a dash of salt, and some extra virgin olive oil. In the summer time you might want to add some lime juice, in the winter you might want to warm it lightly.

Snacks are a breeze. Simply grab some of your favourite nuts, an egg or two or try my (now famous) chocolate pudding.

Eating Made Simple – Carbs

Carbs, carbs, carbs. Good for you one minute, bad for you the next. Part of one fad diet and left out of another.

If you have spoken to me about food, you will know I have some pretty simple rules to follow. Now generally speaking, if it comes in a bag, box or can then it’s not going to be too good for you. The less processed a food is, the less preservatives it contains, the closer it is to the way nature intended it to be, the better it will be for you.

Take a look at the list below, each food has a serving amount beside it. Print it out if you want to, it can be very handy when preparing your meals.  In general you want to get four serves per day. One for each main meal (breakfast, lunch, dinner) and half each for morning and afternoon tea.

Vegetables

• Beans 1.25 cups
• Beetroot 3/4 cup
• Broccoli 2 cups
• Cabbage (shredded) 2 cups
• Brussels sprouts 5 sprouts
• Carrots 3/4 cup
• Chick peas 3 tbsp
• Celery 3 cups
• Cauliflower 1.5 cups
• Chinese cabbage 6 cups
• Kidney beans 1/4 cup
• Cucumber (sliced) 3 cups
• Leeks 2/3 cup
• Lentils, raw 1 tbsp
• Capsicum (chopped) 1 1/2 cups
• Hummus 3 tbsp
• Pumpkin (cubed) 1 cup
• Pumpkin (mashed) 1/2 cup
• Lettuce, Mixed (chopped) 6 cups
• Mushrooms (chopped) 3 cups
• Snow peas 30 pods
• Onions (chopped) 1 cup
• Spaghetti squash (cooked) 1 cup
• Salsa 1/2 cup
• Spinach 4 cups
• Tomato (chopped) 1 cup

Fruit/Berries

• Apple (medium/large) 1/2
• Apple (small) 1
• Banana 1/3
• Blackberries 2/3 cup
• Blueberries 1/2 cup
• Cantaloupe (cubed) 3/4 cup
• Cherries 1/3 cup
• Grapefruit 1/2
• Grapes 1/2 cup
• Honeydew 1/2 cup
• Kiwi 1
• Mango 1/3 cup
• Nectarine 1/2
• Orange 1/2
• Peach 1/2 large
• Pear 1/3
• Pineapple (cubes) 1/2 cup
• Pineapple (rings) 1
• Plum 1
• Raisins 1 tbsp
• Raspberries 2/3 cup
• Strawberries 3/4 cup
• Tangerines, small 1
• Watermelon (cubed) 1/2 cup

Here’s the good stuff. I know you probably looked through the list above and wondered ‘where’s the bread, potatoes and rice?’ Well never fear, you can eat some of these. In fact they could also help you lose some extra belly fat by doing so. But make sure you read this through before you go stuffing your face with these starchy carbs and singing ‘James said it was ok!’
The only time you want to be eating the foods on the list below is 30 minutes either side of an intense fat burning workout. This is a fair dinkum, wish it would end soon type of workout, not a walk around the block or a few light weights, swim and a spa. If you have earnt it, feel free to eat between two and four serves listed below afterwards, or split it up and have half either side of the fat burning workout.

Starchy Foods

• Bread, whole grain 1/2 slice
• Couscous 1/2 oz
• Gatorade/Powerade (powder) 1/4 cup
• Oat bran (dry) 2 tbsp
• Oatmeal (cooked) 1/3 cup
• Oatmeal (dry) 3 tbsp
• Orange juice 1/3 cup
• Potato (mashed) 1/3 cup
• Rice, brown (cooked) 1/4 cup
• Rice, white (cooked) 1/4 cup
• Sweet potato 1/3
• Sweet potato (mashed) 1/4 cup
• Tortilla, corn 1
• Tortilla, flour (whole grain) 1/2

The absolute key here is timing. 30 minutes is non negotiable. If you can’t stomach food that close before a workout, opt for the juice or sports drink. Instead of having to cook afterwards, have the starchy carb of choice cooked and ready to go in a Tupperware container or the like.

Stick to these foods in the most natural form possible and both your health and your waistline will thank you.

If your favorite food isn’t listed above, and you truly think it deserves to be, then leave a comment below. I am more than happy to add to this list if warranted.

Next time we will look at another controversial food subject – FAT.