13 Dec Skinnypigs® Nutrition Plan

Here is how to construct your own eating plan, I avoid the term ‘diet’ because a diet is something short term that is impossible to follow continuously and you gain the ‘rebound’ weight as soon as you stop it and go back to square 1 (you know the ones).

The Skinnypigs® Nutrition Plan is designed to increase beneficial hormone levels which will help burn large quantities of stored body fat (even those hard to reach places) and will also reduce negative hormones that cause fat gain and prevent your body from burning stored fat. This will make your body a fat burning machine whilst also lifting your mood, increasing your body’s recovery capacity and NEVER leave you with those awful hunger pains and going hungry!

Beginning a new healthier eating lifestyle is no easy feat to be done overnight and takes some pre-planning and dedication until it becomes as natural as breathing, but the results combined with the Skinnypigs® Fitness system will change your life forever! Don’t beat yourself up if you slip up here and there at first, we are only human.

Lets get some fundamental things straight, maybe sounds counter-intuitive but you should be eating 4 meals per day (eating less will only encourage fat storage, as will missing meals). You should try not to leave it longer than 3-4 hours between meals, doing this boosts metabolism burning even more calories! Each meal should be around 400 calories.

2 or your 4 meals can be the homemade Skinnypigs® Meal Replacement Shake (recipe at the bottom of the plan)

So here is an example:

• Breakfast 8:00am
• Mid-morning 11:30am
• Lunch 3:00pm
• Mid-afternoon 6:30pm

Now here is how you decide what to have for each meal, below are 3 lists (proteins, carbohydrates, fats) we need certain amounts of each for weight loss and toning. For each meal pick one item from EACH list, the largest proportion of your meal should be from the item chosen from the protein list, a much smaller portion should be the item you have chosen from the carbohydrate list and a very small portion from the fat list)

PROTEIN:

• Chicken
• Turkey
• Lean beef
• Fish
• Shellfish (muscles,crab etc)
• Low fat cottage cheese
• Low fat milk (milk should be restricted since its sugar content is quite high)
• Eggs (whites…have no more than 2 yolks per day though)
• Whey protein shakes (ask us about which brands are good)
• Tofu
• Soy
• Low fat cheese (keep to small amounts of cheese)

CARBS:

• Porridge oats
• Sweet potato (fist size portion)
• Wholemeal pasta
• Wholegrain noodles
• Brown rice
• Wholemeal bread an thins (although try to restrict bread where possible)
• Baked potato (fist size portion)
• Wholegrain cereals
• Fruit – preferably berries (although keep limited as most are filled with sugar)
• Cous cous

FAT:

• Natural peanut butter
• Unsalted nuts
• Salmon
• Mackerel
• Sardines
• Fish oil tablets
• Flax seed oil tablets
• Olive Oil (if used to cook your PROTEIN selection in)

You may notice I haven’t listed vegetables, that is because I recommend you eat AS MANY green or leafy vegetables and the portion size can be as large as you like.

Try to avoid processed foods and avoid adding too much dressing to your food, if you’re going to then go for the low fat dressing. Also spices and seasoning are great ways to make your food taste delicious without adding excess calories.

Another further note is that many bad calories we consume come in the form of drinks, when possible avoid sugary or carbonated drinks (and even fruit juices). Our bodies must have plenty of water to run correctly, make sure you drink it frequently (it makes a huge difference)

USEFUL SUPPLEMENTS:
(I would strongly advise that every person invest in these very important supplements)

• A multivitamin/multimineral supplement to be taken with breakfast
• Whey Protein – for increased recovery and increased metabolism (Skinnypigs® Diet Whey)
• Essential fatty acid tablets (EFA fish oils, flaxseed oil, cod liver oil)

The Skinnypigs® meal replacement shake comes in as a tasty lifesaver when you are pushed for time. If work or life gets in the way of your nutrition plans this is a shake that will take you 2 minutes to make and tastes delicious whilst also filling you up and curbing your cravings:

• 30g Skinnypigs Diet Whey – any flavour.
• 1 scoop (25g) Porridge Oats
• 10g Organic Peanut butter
• 150ml cows milk

Just blitz it altogether in a nutri-bullet type blender.

The system is simple:

• 2 meals per day.
• 2 meal replacement shakes-for busy/convenient times. (so 4 meals total)
• Meals 3-4 hours apart.
• Meals are no more than 400 calories each.

Each meal you make 4 CHOICES (each “choice” goes from largest to smallest portion)
Choice 1: PROTEIN (the most filling amount/half the plate)
Choice 2: VEG (2/3 the other half of plate – green/leafy veg only)
Choice 3: CARBS (1/3 of the second half of the plate – small amount)
Choice 4: GOOD FAT (a small portion the size of a tablespoon, whether its oil of nuts)