Its as important as it is simple. Eat for what you are going to do simply means that when you sit down for a meal you are eating for the next 3 hours of your life. Your diet is based on macronutrients which are carbohydrates, fats and protein and micronutrients (vitamins, minerals, trace minerals and organic acids). While you need the essential micronutrients in small amount throughout the day your body’s requirements for macro nutrients follows different rules. Firstly we need to understand the function of fats proteins and carbohydrates. Fat has multiple functions in the body and is essential for our survival but also serves us as an energy source. Here Im only talking about the healthy fats you find in nuts, seeds, some oils, avocado and coconut. Carbohydrates that you find in grains, bread, rice and cereals are our main source of energy and again the quality of carbohydrates plays a big role when it comes to sustaining good energy throughout the day. Proteins that you find in eggs, fish, meat, beans and soya act as building blocks of the body and again it is important to understand the difference between healthy and unhealthy proteins when choosing the right proteins. Understanding the function of the different macro nutrients is essential when it comes to choosing the right food for the next 3 hours of your life. Knowing that carbohydrates give you energy you should only include them in your meal when you need energy. Most people need energy in the morning and during the first half of their day as the body s usually more active at that time and is therefore in need of energy. The amount of carbohydrates depends on the activity level. Are you working on the construction site or sitting behind a desk all day? Are you going for an exercise class or are you going to sleep? Thinking only 3 hours ahead gives you a chance to determine whether you need carbs or not and how much you need. As protein serves as building blocks it should be included in your diet throughout the day in small amount or at least 3 times a day. Your dinner should always include protein as your body is in the highest regenerative mode while you sleep. Fat is very important part of your diet and as it has many functions, beside providing you with energy, you should include small amount in almost every meal. The amount should be reduced at night though as you don’t want the extra kcal before going to sleep.
Another simple rule to follow especially if you want to lose weight is to have 70% of your kcal intake during breakfast, morning and lunch. The reason being that your activity level is usually higher during that time (I know there are exceptions!!!!) and your body naturally burns more kcal during daytime than at night time.
Health Mind and Body
Tel Dubai 00971 50 5518482
Tel Iceland 00354 8458174