I love offering weekly recipes for you but I also wanna gift you with tips and guidelines that’ll help you live the BRD lifestyle simply.
This week you’re getting a bit of both.
If you’re just in this for the recipe, scroll down to get the goods. If you want a little education about epic weight loss to go with it, then keep reading my friend.
For quite some time nutritionists, dietitians, and trainers have been proclaiming that eating small meals every 3-4 hours is part of the holy grail to fat loss. I thought I could weigh in here as someone who has expertly lost 18-22 lbs of fat in 10 weeks, and on more than one occasion (why I’ve gained it back/lost again is another post for another day).
Well, I’ve seen the holy grail, but I didn’t follow the small-meal map.
Instead, I’m a 3 meal a day kinda gal. It works for me. I don’t like snacking and I don’t want to worry about eating that often or trying to keep track of when I last ate and if it’s time — or I’m SUPPOSED TO — eat again.
I have a few pointers on this I’d like to share:
- First of all, eating for fat loss is about following a plan that WORKS for you.
- Secondly, eating for fat loss is about being able to intuitively listen to your body, and letting it tell you when it does (or doesn’t) need food.
- And third, eating for fat loss is about eating the right foods.
Let’s get the facts on epic fat loss…and then I’ll get to the recipe!
1. A plan that works for you is one where you don’t feel deprived and hungry.
2. In the beginning, it can be very difficult to intuitively listen. The biggest reason for this is because most likely, your body is highly addicted to sugar. And you’re going to think your body wants a cupcake and you’re gonna even try to convince yourself that intuitively you need a cupcake, but that desperate voice inside of you is never your intuition. When you close your eyes and take a deep breath and ask yourself why you really want to eat, an answer will come. Most of the time it won’t be that you’re actually hungry, but sometimes it will — and then you’ll notice that when you’re actually hungry and you fill your belly with veggies, protein, and legumes, the desperate voice goes away.
3. Eating the right foods is actually a very simple process. Stick with whole foods over processed ones. Lean meats over fatty ones. Legumes over bread or pasta or other carbs. Fresh fruits over other sugars. Veggies over all else. They take precedence. And if you don’t like veggies you need to find at least 10 out of the 1,000 different options available that you do like, because you NEED them in your life.
I want you to know first and foremost that my third point is actually the most important. It matters less about how often you eat and more about what you eat. But going with this, eating good foods, is only gonna happen if you’re following a plan that works for you.
So really…if you want to experience epic fat loss, follow my 3 pointers above.
What works for me intuitively is eating 3 meals a day without snacks. But sometimes my day plays out differently and when I’m training for fights I always need more nutrition to sustain my longer workouts (these are much longer than 10 minutes so I need extra calories during this time). When I’m in this situation I often split my breakfast in two and eat half in the morning and then the other half after my workout later in the day.
I always NIX the idea of eating snacks.
Why? To me the word “snacks” on its own gives the impression of not-so-healthy food. I think this is why many experts have promoted eating small meals every 3-4 hours for weight loss. What they really want is for you to eat protein/veggies/healthy fats/slow-releasing carbs.
What I want you to do is eat protein/veggies/healthy fats/slow-releasing carbs when you’re hungry.
If you aren’t hungry don’t eat. But if you are hungry, nix the snacks. Eat a small meal instead. Perhaps leftovers from a another breakfast, lunch, or dinner.
If you’ve gotten yourself in a pinch and you are dying for something THEN find a snack. A healthy one. Just something small to tide you over until you can get a little meal in your belly to fill up.
This is a great mix I make at the beginning of the week and parcel out in plastic baggies. I put them in the pantry and also in my car and I don’t use the baggies as snacks but rather as 911’s that get me through a tough moment of hunger and onto a small meal that helps satiate me.
That’s the thing about the “snack” mindset. As long as you’re “snacking” you’ll never feel satisfied. So save yourself and eat a meal when you’re hungry.
And if you’re not? Close your mouth.
My ‘Delay Hunger Detox Snack’ (aka: A Healthy Mix)
I use 100% organic of each of these
- 1 cup lightly dry roasted almonds
- 1 cup raw shelled, pistachios
- 1 cup raw cashews
- 1 cup roated pepitas (pumpkin seeds)
- 1 cup raw pecan halves
- 1/4 cup of dried cranberries
Mix all together and portion out into 12 servings.