Tuesday – Weigh in first thing. Post your results on the Facebook page
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Healthy nutrition
Weight loss day – 1.5gram of carb x body weight in kgs. The same for protein. Plus LOT’s of salad / veg.
Please feel free to split this up however suits your daily routine and hunger patterns best. If you are hungrier in the night, eat more then and less in the morning. If you are hungrier in the morning, then switch that around. Its the daily (and weekly) total that matters, not the timing of the meals.
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Happy movement
No exercise today, but I do want you to do extra movement today in whatever way you enjoy. Up to 2 hours extra movement or an extra 10,000 steps on your pedometer. Feel free to break this up into smaller time chunks.
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HOT tip
Aim to include fibre in your carbohydrate choices. Grainy bread instead of white. Whole fruit instead of fruit juice. Lots of crunchy vegetables.
HOT lesson – Dietary fibre.
Refers to the part of the plant which escapes the usual process of digestion in the small intestine. Instead, dietary fibre moves into the colon, where it is broken down by bacteria.
The top 6 benefits of getting enough fibre in your diet.
- fibre keeps the digestive system healthy and keeps you regular (please ensure you are drinking enough water to support this)
- fibre slows the absorption of sugar, therefore helps to regulate your blood sugar levels. As we know, blood sugar regulation is one of the main things we are focussing on in this program
- adequate fibre has been shown to significantly reduce the risk of heart disease.
- fibre adds bulk to a meal, increasing your sense of fullness, making you less likely to over eat and keeping you full for longer
- fibre can help lower your LDL cholesterol
- a food that is higher in fibre = a higher thermic effect. Leaving less calories that need to be burned off.
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A rough guide to how much fibre you need per day – – 30 to 40 grams. But please don’t get obsessive with counting.
Eat lots of vegetables (or drink them in a green blended drink if you really don’t like eating them) and choose carbohydrates that also contains fibre.
TIP – leave the skin on fruits and veg where possible, as that’s where most of the fibre is.
- brown rice vs white rice,
- grainy bread vs white bread,
- fruit,
- bran,
- oats,
- lentils
- beans
If you feel like you are not getting enough fibre (your bowels will let you know), then you may like to add a natural fibre supplement once a day. Please consume it with your least fibrous meal of that day and ensure you drink lots of water to support this
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Go to Week 4 – Lesson – automate your eating