Give yourself 3 hours !!! Yes 3 hours before going to bed. Do not consume any more calories. As I mentioned before, your body starts to slow down as the day goes on and gets ready for sleep. You do not want to consume a lot of calories right before you go to bed, because you will end of potentially storing those calories as FAT!!!
Your body sometimes gives you a false sense of being hungry as you bedtime nears. You get those 9pm cravings... And a lot of people end up hitting the Refrigerator and over-consuming right before bedtime...
Not good for managing your weight and body fat %. If you just can't resist the munchies, then what I do is eat a few high good fat nuts. Like unsalted Almonds skin-on (good for fiber) or a couple spoonfuls of no sugar added all natural peanut butter. Eating a good quality fat food will satisfy your craving and will keep you from binging on something with lots of bad carbohydrates or simple sugars, like ice cream, cake or cookies.
Stay focused on eating dark green in every meal . Always incorporate a good high quality low Glycemic Index dark green vegetable with each meal. I suggest things like spinach or romaine lettuce in your lunchtime salads. Eating broccoli, asparagus, or steamed spinach as your vegetable at dinnertime. All of these dark green vegetables supply your body with great vitamins and nutrients as well as being great sources of fiber and are naturally low on the glycemic index scale and will keep your blood sugar levels from spiking after eating. So think Dark green at mealtime and challenge yourself to keep it as part of each and every eating event.
Blend your foods . Blending your foods means making sure that if you are eating a food item that does contain carbohydrates, make sure that you incorporate a good low fat protein along with it. Eat a low carb tortilla wrap that the first ingredient is whole wheat flour that is unrefined and adding lean chicken breast as part of your filling in the wrap, maybe with some thinly shredded romaine lettuce and other veggies.
Reduce your Daily Sugar Intake - we should all realize by now that sugar in its natural state, in fruit juices, or in hidden forms like high fructose corn syrup or other added sweeteners, are really driving some of the on-going obesity problem in the world today.
Keep your Daily caloric intake of all forms of sugar low, helps support a sound and quality fresh balance diet plan. It’s crucial that blood sugars remain balanced throughout the day and high sugar diets will spike your blood sugar levels and not support a life long weight loss or diet plan. Eating lots of Sugar can just flat out help you store all these empty calories as fat on your body.
Consume low or Zero calorie beverages – Save your calories for high quality fresh wholesome food products and make your daily liquid intake low or NO Calories.
Regular or Decaffeinated Coffee - Hold the Sugar and Watch the Fat with your Creamer for your coffee.
Green Tea or other high quality Tea - served hot or iced - Served with NO Sugar or sweetened with Stevia or Splenda.
Bottled or Filtered water - Drink at least 64 oz per day
Eat Vegetables with every meal – Good quality high fiber nutrient dense dark colored vegetables should be at the core of every high quality diet plan and My Flab to Fab Health Plan focuses on making vegetables a core fundamental in our complete and balanced diet program.
Broccoli, Broccolini & Broccoli Rabe
Spinach or other Dark leafy Greens – Like Turnip or Mustard Greens Asparagus
Green Beans
Brussel Sprouts
Tomatoes – in all forms – Plum, Grape, Cherry and Vine Grown Peppers – Think Color Red, Yellow, Orange, and Green
Onions and Garlic – an excellent flavor enhancer and main ingredient in many recipes.
Eat Carbohydrates with Targeted Timing – It’s very important to realize that carbohydrate timing is a crucial part of every Diet Plan, since your body best receives and metabolizes starchy carbs after a cardio or weight training workout.
Whole grains like Brown or Wild Rice andQuinoa – The Super Grain Sweet Potatoes or Yams
Whole Grain 100% Whole Wheat Flour based products that are used in breads, Whole Grain Pancake Mixes, etc. Excellent natural bread is made by a company called The Baker
Whole Oats – like Oat Bran or Steel Cut Oatmeal
Beans and Legumes – Like Black Beans, Lentils or Kidney Beans