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The 12 Golden Nutrition Rules for Success with Inspire
Fitness”Everything you need to know to lose body fat, increase energy, and get the most out of your
program
• Poor food choices• Unable to out train a bad diet• Constant temptation• Lack of knowledge• No accountability or success• All or nothing • Too restrictive
Problems with achieving your goals
• Getting clear on the guidelines• Have clear, easy to follow rules• Avoid ‘all or nothing’• Taking time out• Avoid calorie counting• Avoid weighing your portions• Keep a food diary• Be accountable• Ask for help
Solution to achieving your goals
1. Consume 2-4 portions of carbohydrates per day. Aim to eat your carbohydrate portions before 5pm every day, including them in breakfast and lunch. Examples: Porridge, Muesli, wholemeal or rye bread, boiled potato, brown rice, carrots
2. Eat 4 portions of protein per day.
Protein foods have no effect on blood sugar level, and we need only a small portion to feel full. Combining them with low-GI carbohydrates and non-starchy vegetables, results in high energy, low blood sugar and optimum health. You will feel less hungry for longer and lose weight more sustainably.
Inspire Fitness’ 12 Golden Rules of Nutrition
3. Enjoy unlimited amounts of non-starchy vegetables.
The GI of these foods is so low they can be eaten in almost unlimited quantities. Eaten with your meals they will help keep you satisfied, while still keeping you on track and helping you towards your weight loss goals
• 4. Limit dairy to three portions per day.
As dairy products are such a rich source of calcium, three portions of dairy products each day should be sufficient to meet your body's calcium needs. Try to choose low or reduced fat versions to avoid too much unhealthy, saturated fat. The following are examples of individual servings:
– a. 200ml milk (semi-skimmed or skimmed)– b. 250ml calcium-fortified soya milk– c. 30g hard cheese (a piece the size of a small matchbox, such as cheddar, brie,
feta, mozzarella or stilton)– d. 1 small pot of natural yoghurt (150g)
Inspire Fitness’ 12 Golden Rules of Nutrition
5. No junk food –
cakes, biscuits, sweets, chocolate, crisps. Cortisol is the main stress hormone in our body and our Cortisol level increases when we eat sugar, drink caffeine, or get stressed. Cortisol causes our blood sugars to rise which in turn makes us crave starchy, sugar foods, which ultimately leads to weight gain. Clients have noticed a significant drop in weight when they have stayed away from refined sugar that is found in ALL junk food, white pasta, bread, and all foods that have a high GI.
Inspire Fitness’ 12 Golden Rules of Nutrition
6. Have a carbohydrate-free dinner,
adding salad or vegetables instead of rice, pasta or potatoes. Avoiding starchy carbs at dinner will help keep you on track. The problem with eating starchy carbs at dinner is that it increases your insulin levels, which in turn will leave you feeling like you want something sugary before bed. Staying away from them will be so much easier to stay on track and help you succeed with your weight loss program. You’ll notice a significant drop in weight after only two weeks.
Inspire Fitness’ 12 Golden Rules of Nutrition
7. Enjoy a treat evening (Time-out) once per week.
Start your treat day from 6pm on the day of your choice. Enjoy this time as a day away from The 40 Day Method. Whether it’s a nice meal, a party, the cinema, or a night out with friends, you can forget the rules of Inspire Fitness for this time.
8. Eat 2 small snacks between meals every day. Eating snacks will keep hunger at bay and prevent you
from over-eating at meals. Snacking will keep your blood sugar stable and stop you reaching for the fatty junk food that causes so many of us to gain weight.
Inspire Fitness’ 12 Golden Rules of Nutrition
Inspire Fitness’ 12 Golden Rules of Nutrition
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9. Drink 2 litres of water daily.
We often mistake thirst for hunger so make sure you carry a bottle about with you and sip on water regularly.
10. Aim to eat clean foods i.e. no salad dressings or sauces.
11. Limit caffeine to 2 cups of tea/coffee per day. Caffeine increase cortisol levels in the body which causes our blood sugar to spike which makes the body crave sugary foods.
Inspire Fitness’ 12 Golden Rules of Nutrition
12. Remind yourself every day that you are doing a really positive thing for yourself.
You are not depriving yourself. You are striving to be healthy, fit and full of energy. It is a brilliant thing that you are doing. Be so proud of yourself.
