How To Get Lean

1.Don't eat processed sugar!

The worst offenders

  • High Fructose Corn Syrup also called Glucose-Fructose, Isoglucose, Glucose-Fructose Syrup or Fructose-Glucose Syrup and High Fructose Maize Syrup. It's found mainly in sweets, cereal bars, cereals, drinks, some pasta sauces. The food industry uses it because it is cheap to produce.
  • White Refined Sugar - The type you get in packets and add to tea and coffee.
  • Fruit Juices - Unless they are freshly squeezed, you're more than likely to be drinking sugary water with no nutritional value. The juicing process of commercial fruit juice and smoothies often heats up the fruit, stripping the nutrients out.
  • White Carbs - bread, pasta, rice and cereals.
  • Cereal Bars - often full of sugar, they aren't as healthy as food manufacturers lead us to believe.
  • Alcohol - nearly all of it is sugar.
  • Cakes, sweets, biscuits and Ice Cream - Although I am partial to a helping of Ben & Jerry's now and again!
  • Low Fat Foods - A massive bug bear as far as I'm concerned. Low fat foods have the fat stripped out of them at high temperatures, which in turn strip out all the nutrients. The food tastes foul so copious amounts of sugar are added to make them taste better. Low fat normal = high sugar.

How to give up sugar

  • Eat foods that have plenty of chromium in them. Nuts, Eggs, Kidney Beans, mushrooms, asparagus. Chromium is a mineral, which helps control your blood sugar levels which helps to banish sugar cravings.
  • Take glutamine (you can buy this from Flintshire Fitness Supplies). It's an amino acid that reduces sugar cravings. I put a teaspoon in my protein drink 3 times a day but you can add it to water as well.
  • Sometimes sugar cravings can be caused by a lack of dark protein and good fats in your diet so you could try eating more chicken legs, lamb and beef. Good fats can be found in nuts, oily fish, oils and avocado.

Poor Better Best
White Sugar Brown Sugar Manuka Honey
Sweets Dried Fruit Pieces of Friut
Fruit Juice Fruit Smoothie Water
Choclate Dark Choclate (70%) Dark Organic Choclate with Nuts
Breakfast Cereal Muesli/Porridge Poached eggs on rye toast with asparagus
Low Fat Yoghurt Organic Yoghurt with Fruit and Honey Raw Organic Yoghurt with Nuts
Biscuits Oat Cakes Rice Cakes

Cut Caffeine

1 or 2 cups a day is fine, it can even speed up metabolism. Most people drink far too much. Too much caffeine can have a negative impact because it causes the stress hormone cortisol to be released as your body struggles to cope with the caffeine onslaught. Cortisol is a fat storing hormone that encourages your body to cling to fat around your stomach and waist. Too much caffeine also disturbs your sleep; don't underestimate how important sleep is when it comes to body composition. The people who claim they can drink an espresso before going to bed and sleep fine are kidding themselves! They might fall asleep, but they won't be able experience the deep, restorative sleep we all need to feel rejuvenated.

Cut Out Processed Food

The Worst Processed Food Offenders

  • Tinned foods
  • White bread, pasta
  • Processed meats
  • Breakfast Cereals
  • Frozen ready meals
  • Frozen chips, wedges etc.
  • Cakes, biscuits and muffins
  • Chocolate, sweets and crisps

Don't Eat Trans-Fats

Trans fats are reheated oils that get put into things like shop bought muffins and biscuits to extend their shelf life. They can be linked to infertility, certain cancers and heart disease. Beware of anything with the words hydrogenated or partially hydrogenated in the ingredients list, as these are other words for trans fats, look at the label of margarines.

Eat Good Fats

  • The heart friendly kind found in nuts, avocados, oily fish and oils. Not the kind found in a piecrust or at the edge of a rasher of bacon.
  • Good, clean fats should be eaten every day, they encourage your body to burn fat around your middle and help your body absorb vitamins and minerals more efficiently. They also lift your energy levels and keep you feeling fuller for longer.

Poor Better Best
Deep Fried Fish Pan Fried Fish and Salad Grilled Fish and a Green Salad
Sausage Rolls Lamb or Chicken Kebab with Salad Lamb or Chicken with salad
Sausage Organic Sausage Organic Steak
Scrambled or Fried Eggs Poached or Boiled Eggs Organic or Free-Range Poached or Boiled Eggs
Tinned Meat Fresh Meat Fresh Organic Meat
Processed Cheese Slices Block of Supermarket Cheese Organic Goats Cheese
Battered or Crumbled Fish Fresh farmed Fish Wild Organic Fish

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