Starting your day with high quality protein and some carbs is the best way to start. Studies have shown that people who start their day with carbohydrates, will eat and average of 80% more food throughout the day.
As you go through your day, try to eat every 2-4 hours depending on your activity level. Snacks are not things like granola bars, chocolate bars and even energy bars unless they truly healthy. raw whole unprocessed as much as possible and supplement with high quality meal and protein shakes etc.
Starchy vegetables or things like pasta should all be eaten before 4 oclock if you are looking to simply lean out. If you go out for lunch and have a salad and protein and nothing else you will be hungry most likely in a couple hours. Better to fuel with some carbs at lunch time. Healthy ones.
Have a midafternoon snack to keep your energy up, so when you get off work you are still going strong and will not feel tempted to eat whatever is convenient along the way with little or nutritional value. Or getting take out to take home to the kids. You are not doing them any favours by freeding them that. The snack should contain complex carbs and protein like vegies and hummus, or perhaps some raw almonds and an apple.
Avoid simple carbs and starchy veg. You will find you will sleep better and wake more energized. Eat light at dinner and if you want to snack or have dessert after, stick to a protein/carb based snack or dessert like an organic yogurt and a bit of low glycemic fruit.
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