2 Snacks (morning and afternoon)
The two snacks between the three main meals basically contain cereals and fruits or raw vegetables, yogurt, cottage cheese, nuts. From time to time sweets or cake can be eaten as well. Incorporating two between meals is beneficial, because an extreme sensation of hunger, which often leads to increased and uncontrolled eating does not occur. Besides, you would eat more at each meal having only 3 meals daily. After a rich meal we often feel tired and heavy. With 5 meals a day we feel continuously active and easy. In addition, the ability to concentrate remains at a uniform high level.
Mid – mornings
Mid – afternoons
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For lunch you can take all three macro-nutrients mixed (Carbs, protein, fat). Lunch should not be too heavy and lavish, otherwise you can become tired and sleepy. Your energy levels drop and it is difficult to stay active and focused. This generally applies to all meals, which is why I recommend eating 5 meals a day, 3 times smaller amounts and 2 times light snacks in between. This also helps very well to prevent cravings, because the sugar level in the blood is not subject to large fluctuations.
Healthy Lunch Suggestions
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A nutritious, well-balanced breakfast can give you energy and prevent you from eating too much during the rest of the day. For breakfast you can eat a good amount of carbohydrates to fill your carb stores. They will be easily burnt during your daily activities. By using carbohydrates with a low glycaemic index (wholegrain oats for example + rich in antioxidants) your blood sugar levels are rising slowly and will slowly fall down again. This helps with feeling full longer and fighting cravings. Furthermore you can eat eggs at the fist meal of the day. Eggs are high in protein and several important nutrients. They also promote fullness and help you eat fewer calories. In most people they don’t increase the cholesterol levels. Natural Greek Yogurt contains proteins and only little sugar.
Protein has been shown to reduce feelings of hunger and has a higher thermic effect than fat or carbs. The thermic effect refers to the increase in metabolic rate that occurs after eating. The higher the metabolic rate the higher the amount of burnt calories.
Yogurt and other dairy products can also help with weight control because they increase levels of hormones that promote fullness. Certain types of Greek yogurt are good sources of probiotics like Bifidobacteria, which help your gut stay healthy.
To make sure your yogurt contains probiotics, look for the phrase contains live and active cultures on the label. Try topping Greek yogurt with berries or fruit to increase your meal’s vitamin, mineral and fibre content.
Another very good protein source is cottage cheese.
Having a cup of coffee in moderate amounts is a great way to start your day. The caffeine in it may improve mood, mental performance and metabolism. In addition, coffee is rich in antioxidants, which reduce inflammation, protect the cells lining your blood vessels and decrease diabetes and liver disease risk. A good alternative is green tea.
Berries are high in fibre and low in calories. They’re also rich in antioxidants.
Nuts are a filling, nutrient-dense food that may help reduce heart disease risk and improve blood sugar control.
A protein shake or smoothie is a great high-protein breakfast choice that promotes fullness and helps stabilize blood sugar levels.
Fruit is a good source of vitamins, potassium and fibre. It also contains antioxidants.
In general your breakfast should contain all three macro – nutrients which are carbohydrates, protein and fat and of course vitamins and minerals.
Breakfast Dishes Suggestions
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In this section you will find plenty of information about the nutrients and nutritional values of the used foods in the listed recipes
Information and Recipes
According to the traffic light clock you shouldn’t eat carbohydrate rich foods for dinner. After 5 pm your meal should be of proteins and vegetables, lettuces to provide vitamins and minerals.
The reason for this is that when carbohydrates, fats and proteins are eaten at the same time, the body primarily burns carbohydrates and the fats are stored in the body.
Normally we are no longer very active after dinner and therefore the body does not burn the fats, but stores them in the depot. If, however, no carbohydrates are ingested, the body immediately starts to burn fat to provide the nutrients to the cells. Foods from the green and yellow zone contain proteins, fats, vitamins, minerals.
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