Getting Shredded Starts in the Kitchen!
8 Dietary Rules By Jamie Lee
At JAMIE LEE TRAINING we make sure to get your training and your diet right because if weight loss is a goal, what you do in the kitchen is just as important as your training.
We always stick to a few simple rules…
1 – Green is good! It’s no secret but for those that don’t know vegetables should be at the foundation of your diet. A good rule to follow is every time you sit down to eat, at least half of what you have should be a variety of veg. Vegetables contain vital vitamins and minerals and are a great source of fibre.
2 – Eat real foods. Aim to eat only foods that grow out of the ground or once had eyes. Try to think like a hunter-gatherer, ask yourself if a food would have been around 5000 years ago. If you answer no, then there is a good chance you should not be eating it. Avoid processed foods and foods containing preservatives. If there are ingredients you would struggle to spell, again you probably shouldn’t be eating it. A good rule is to eat things that will eventually rot, so when you do eat it, you know its fresh.
3 – Protein is king – Protein is probably the most important component of your diet. When you eat a high protein diet, in general you are less hungry. In turn this means you eat slightly less. It is quite difficult to eat too much protein but very easy to get too little, which can be detrimental to your recovery.
4 – Fat is a friend – We need to consume some good quality fats for our bodies are to burn fat. Fat has a vital role in energy expenditure, vitamin storage and making the hormone testosterone, which also increases muscle mass, the more muscle you have the more calories you burn. In moderation there is no need to avoid the fats in nuts, avocado and meats. However, be sure to avoid trans fats and hydrogenated fats. These will de-rail any hard work you have put in and are really bad for you to the point your body doesn’t even recognise them as a food.
5 – Start the day off with a bang – Breakfast is just like any other meal and should consist of a blend of protein, fats and veg. At first it may seem odd to start the day off with meat and broccoli, but if you can get your head round this, you are half way there.
6 – Don’t get obsessed with calories – Calories in and calories out do count to a certain extent but do not need to be counted to a point of obsession. The type and quality of food is what matters the most. There is a big different between 2000 calories from ice cream and 2000 calories from broccoli, having said that if fat loss is a goal you do not want to be consuming 6000 calories a day wherever they come from…
8 – Drink lots of water at least 2 litres a day as this will help starve of hunger pains.