So, today I’m embracing healthy living and starting my clean eating and fitness regime. My energy is super low today (PMS) but I’m still determined to start this journey off on the right foot. Here’s a breakdown of day 1 ~ feel free to post questions and comments – better yet, join the fit feminista journey with me!
ice cold water with psyllium
1/2 grapefruit, 1 slice of rye bread, 7 egg whites and 1 whole egg mixed with some oxtail gravy and meat, sliced tomato
STRIVING TO DO BETTER EACH DAY ~ My Goals 4 Tomorrow:
- PROTEIN SHAKE within 30 mins of waking
- Drink PSYLLIUM WATER BEFORE eating meal
WHY DRINK A PROTEIN SHAKE WITHIN 30 MINS OF WAKING?
When you wake up, your body is in a catabolic state in which it is breaking down muscle for energy because you haven’t eaten for 6-8 hours. Drinking a protein shake as soon as you wake up will give your body the energy it needs and fire up your metabolism so that you can start burning fat instead of muscle.
Protein is essential for muscle growth and repair. If you want to slim down, the ultimate goal is to lose fat and build muscle. In order to make sure that your body is not using your muscle as energy, you must consume protein.
One way of calculating the amount of protein you need is to convert your weight into kgs and multiply it by 2. This number represents the approximate amount of protein you require to maximize muscle growth.
I weigh 138 lbs.
138 lbs = 62.7 kg
62.7 kg x 2 = 125.4 g
Therefore, my daily protein requirement is approximately 125.4 g .PROTEIN TIPS
- Have a protein shake within 30 mins of waking up
- Eat every 3 hours and include protein in each of your meals.
- Always consume protein within 30 mins of your workout.
- Have a high-protein late night snack to help your body recover and rebuild while you sleep.
WHY DRINK PSYLLIUM WATER BEFORE EVERY MEAL?
Psyllium is a fibre similar to oats and wheat. It is extremely high in soluble fibre and is often used as a gentle bulk forming laxative.
Personally, I like the jelly consistency that is formed when psyllium is added to water. Not only does it add a little character to your water but it also adds weight to the waste in your intestinal tract which helps to decrease the amount of time your body takes to rid itself of toxic substances.
Psyllium is also beneficial for weight loss because it makes you feel full and reduces hunger cravings. There are studies that have also linked it to lowering insulin and blood sugar levels in people with diabetes and preventing colon cancer because of its ability to detoxify the colon.PSYLLIUM TIPS
- Add 1/2 tsp to 2 cups of ice cold water 30 mins before each meal to help fuel weight loss
BREAKDOWN OF MEAL 1:
Carbs ~ 37g
Protein ~ 38g
Fat ~ 10g
Calories ~ 384 kcal
Wish me luck,