Healthy Eating Basics

Here are some first steps that you can take while we get together a more comprehensive eating plan to get you toned up and looking and feeling how you want to. These are some basic preliminary guidelines that should be in place during the times that you are working on your health. I always suggest being reasonable in what you can accomplish with the understanding that the more closely you adhere to these fitness guidelines and then build on it, the better (and more rapid) your results will be.

  1. Cut out the unnatural/refined sugars. Natural sugars from fresh fruit, etc are okay and a great way to curb your sweet tooth.
  2. Only drink water, black coffee and/or unsweetened tea. This is one most people struggle with. We are so accustomed to having flavored drinks, that just drinking regular liquids feels unnatural. Unfortunately, sugary drinks will KILL your goals because you can't imagine how much sugar and how many calories we consume by way of drink.
  3. Try to eat at least one light, vegetable only salad daily. Any dressing is fine, but keep the meat, croutons, and cheese, etc off of it.


Foods to eat
This does not mean you don’t eat any other foods, but try to prioritize these foods.

  • Brown rice (if you enjoy rice, at least make it brown)
  • Cabbage
  • Avocado
  • Carrots
  • Romane lettuce
  • Broccoli
  • Zuccini
  • Squash
  • Kale
  • Green Beans
  • Cucumber
  • Bell Peppers (green, red, yellow, orange)
  • Spinach
  • Asparagus
  • Brussel Sprouts
  • Beets
  • Cucumbers
  • White/Red onions
  • Lentils
  • Beans
  • Peas
  • Fruit… ALL FRUIT!
  • Oatmeal (NOT INSTANT)
  • Tomatoes
  • Eggs (preferably boiled)
  • Chicken (baked, not fried)
  • Turkey breast
  • Fish


Foods to avoid
Avoid these foods as best you can

  • Bread (if you must eat it, use whole wheat; but bread is essentially
  • sugar to the body)
  • Pasta
  • White rice
  • Granola
  • Potatoes
  • Sweets
  • Candy
  • Cakes/Bread Snacks
  • Any food with high amounts of sugar
  • Cheese


WARNING:
These foods/condiments sneakily or unexpectedly contain a significant amount of sugar.

  • Flavored yogurt
  • Peanut Butter
  • Non-dairy milk/Milk Alternatives
  • Tomato Sauce
  • Dried Fruits
  • Granola Bars
  • Ketchup
  • Some Salad Dressings
  • Apple Sauce
  • Crackers
  • Store-bought Smoothies
  • Alcohol
  • Instant Oatmeal
  • Flavored Bottled Water
  • Tonic water
  • Energy Bars


After a week or two, start looking at adding some intermittent fasting or calorie restrictions to this, but this is a good place to start


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