You've been 5 weeks into Get fit and healthy challenge series and by now you should have:
-eliminated sugar and foods containing added sugar from your diet
-been training 4-6 days a week
-been eating 20-30g of protein at each meal
-been having 5-7 small meals a day
These are all steps that should have become a habit by now and I'm sure results don't hesitate to show. I'm receiving daily emails from many of you who took these challenges very seriously and I'm so excited for all of you who are getting fantastic results. This week's challenge is very simple:
Challenge N°5: Load up on fibrous veggies
In bodybuilding world we separate the complex carbohydrates in 2 different categories:
-starchy carbs (potatoes, yams, sweet potatoes, oats, beans, brown rice, lentils, chickpeas, black-eyed peas, green peas, corn, pumpkin, barley, butternut squash, quinoa, millet, whole wheat, amaranth, cous cous, whole grain bread and cereals, other whole grains and starchy veggies)
-fibrous carbs (broccoli, spinach, asparagus, cucumber, tomatoes, cauliflower, brussel sprouts, celery, onions, peppers, bok choy, kale, mushrooms, eggplant, zucchinis, carrots, green beans, lettuce, greens and herbs)
Fibrous carbs combined with lean protein and some healthy fats are your secret recipe for fat loss!
Both starchy and fibrous carbs contain fiber, but fibrous carbohydrates are so much lower in calories. it takes more time and effort to chew them and they take plenty of room in your stomach so it's almost impossible to overeat them.They also decrease appetite stimulating hormones and have a positive impact on your metabolism and overall health.The calorie density between the two groups is impressive. 1 1/2 cup brown rice has about 300 calories, while 1 1/2 cup lettuce has only 5 . 1 1/2 cup broccoli is about 30 calories. But the best thing is that you can have them as much as you want. No portion control!
So load up on the fibrous veggies and watch your body changing.
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