Now that you understand the
basis of calorie requirements we can talk about giving your body the best
possible nutrition so that you can exercise effectively AND torch fat! Here's
the good news:
You'll eat real food J
Say goodbye to the misery
of overly restrictive diets and boring tasteless foods. The great thing about
running for weight loss is you'll do it by eating properly. Yes, that even
includes lean meat if you wish and even a tiny bit of fat. So let's get down to
business...
If you go out food shopping
feeling overwhelmed by the choices available and feeling completely unsure of
what you need to lose weight and exercise effectively, that’s completely ok! In
this section you’re going to get a complete shopping list of everything you
need to lose weight, gain lean muscle mass and get unstoppable energy J
Wholegrain pasta & bread
So why does choosing
wholegrain really matter? Wholegrain foods are less processed. Essentially your
white pasta and breads have been processed. In their wholegrain form they
contain more of their natural goodness. They also tend to contain more fiber so
this will aid digestion.
Choose the
wholegrain versions of your usual pasta and switch to wholegrain breads. You
can also add whole wheat crackers for snacks and try a whole wheat breakfast
cereal.
Fruit & Vegetables
The typical diet is lacking
in fruit and vegetables. This can put you at a disadvantage regardless of
weather you’re trying to lose weight. Fruits & veggies are a source of
essential vitamins and minerals.
They’re also a low-calorie
source of carbohydrate which will help to fuel your running and they’re high in
fiber so will stop you feeling hungry.
Add
tomatoes,
carrots, peppers, spinach and other greens to your shop. Try adding fruits such
as bananas, apples or grapes to eat as healthy snacks.
Lean Protein
Lean protein is an
excellent addition to your diet even if you want to lose weight. Lean protein
will give you the nutrients you need to build and repair those running muscles
AND here’s a secret not many people know:
Lean protein will fill you up and stop you feeling hungry!
Add lean
protein in the form of chicken, lean meant and fish and try cooking these by
grilling instead of frying.
Nuts & Seeds
Nuts and seeds are a good
source of vitamins, minerals, protein and healthy fats. Yes, some nuts can be
relatively high in fats but they can be consumed in moderation. Add nuts and
seeds to your diet as they make a great snack.
Fats
You're allowed to eat fat!
For a long time fat has been made out to be the bad guy and dieters have been
brainwashed into thinking they're not allowed any fat at all. The simple truth
is fat is required for good health. Fats are used to make our cell membranes to
form a water proof barrier and transport fat-soluble vitamins. The added bonus
is that like protein, fat helps to keep you feeling full for longer.
Add healthy fats like good
quality olive oil and flaxseed oil to your shop as well as foods such as
avocado.
Meat Free
If you're a vegetarian, try
these alternatives to meat, poultry and fish for your essential protein intake.
1) Beans
& lentils:
also known as 'pulses' these are an excellent source of lean protein. They can
also be a great source of carbohydrate and fiber. Lentils are extremely
versatile and can be used to thicken soups and stews. Lentils make for a tasty
vegetarian curry.
2)
Soya mince: made from soya flour this
is a versatile food product. It can be purchased in dried chunks and
re-hydrated in stock to give it a meaty flavor. It can be used to make
meet-free burgers & chilli. One to try!
3) Tempeh: also a soy bean product,
tempeh is less processed than soya mince. Like other soy-based products it
absorbs the flavor it's cooked in. Try adding it to a spicy vegetable stir-fry.
4) Tofu: another soy derived
product, tofu is made from soy milk curds and then pressed into a block. It's
low in fat and rich in protein so it makes a great meat substitute.