Healthy eating

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 Stay away from sugar, drink this instead of that.Don't eat too much.
 Blah blah..... yeah because kale chips taste sooooo much better then potato crisps, keep telling yourself that.

Unfortunately some messed up person figured out that all the good food  is bad for your and all the food that taste like um yeahh I don't have to give you details, is good for you. There is some many diets these days, from low-carb to high-carb, protein diet, egg white diet, military diet, do eat diet. How do one keep up with it all ?

Well let's take it step by step..
day for day
week for week
and before you know it, it's summer and you have reached your goal !!

But the question is How are we going to maintain a healthy and balanced diet ? The answer is quite simple. Find something that works for you, but remember it's a working progress type of thing.Don't expect a six pack tomorrow if you did a six min workout today. You need to be disciplined every day and the results will show.Maybe not today or tomorrow, but it will show.

We are going to start with a day by day type of thing. You can see how it goes if it works GREAT !! and if it does not work.....um well to be honest I have not thought that part through, but let's be positive here and hope it works.

Now gents and ladies are you ready to make some sacrifices and yes drinking is most definitively one of them, but not to worry we will figure something out on our cheat day.



 The Basics 

  • no sugar
  • no bread
  • no fizzy drinks
  • lots and lots of water 
  • moderate your portions  
  • keep positive
  • stay calm and motivated 
  • have a good playlist for workouts ( good music helps when you are training ) 
  • don't eat that cake !
  • you are going to have bad days, but just know the  good ones is coming  
  • oh yes you need to hit the gym or the park for a run.It's going to help you lose weight the healthy way.So dust of that shoes and get busy running sugar ! ( gym x 3 a week )
Recipe for success 
(Here is a eating plan you can follow.Remember eat everything in moderation.Drink a glass of water before every meal )

Monday/Wednesday                                                           
breakfast   egg white                                
                 omelette with tomato,
                 mushroom and spinach  + green tea
                      
snack        3 x rice cakes                                               
                with 2 tbsp of                         
                peanut butter                           

lunch        protein shake 
     
snack      1 x fruit

dinner      salad with
               tuna (1/2 tin)

Tuesday/Thursday
breakfast    Oats with fat free                                                                                 
                  milk and greek yogurt + green tea

snack         2 rye crackerbread                           
                  with fat free cottage
                  cheese

lunch          salad with 
                  deboned chicken breast,
                  3 baby potatoes 

snack        1 x fruit 

dinner        steamed/stirfry veg

Friday/Sunday

breakfast     2 rye bread toast                                                                     
                   with peanut butter or
                   2 egg whites + green tea

snack         1 x fruit

lunch          protein shake

snack         2 rice cakes 
                  with raw unsalted almonds

dinner        salad with lean steak 

Saturday

breakfast   egg white                                
                 omelette with tomato,                                                                            
                 avo and spinach  + green tea

snack        1 x fruit 

lunch        salad with grilled hake

snack      fat free yogurt with
              honey and berries

dinner     steamed veg with lean steak 
Good luck ! you got this .....

 xxx
K

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