During a health and fitness, performance and fat loss programme it is essential that you get as much fibrous carbohydrate as you can manage. Fibrous carbohydrate in the form of vegetables and leaves provide low amounts of energy but an abundance of vitamins and minerals, which are all essential to obtaining a fully functioning body alongside your goals.
Fibrous carbohydrate brings about a very moderate insulin response and aids with effective digestion, which is what we need to aim for to achieve for wellness and optimal health.
Dark green vegetables pack a massive punch of antioxidants and should be included often; some examples are spinach, watercress, rocket, kale and broccoli.
Thin skinned fruits also provide a significant amount of antioxidant and vitamins and minerals, foods such as dark berries i.e. blackcurrant, redcurrant, blueberries, raspberries and cherries. Dark berries only – dark berries provide a low glycemic load and therefore bring about a low insulin response – perfect for weight loss. Fully chew them to release all of their benefits.
Lean meats will provide the bulk of your protein sources.
Nuts and extra virgin olive oil are great sources of dietary fat.
Here is your shopping list:
FIBROUS CARBOHYDRATE
LEAF
SALAD CHOICES
DAIRY AND DAIRY ALTERNATIVES
THIN SKINNED FRUITS
THICK SKINNED FRUITS
PROTEIN: MEAT
PROTEIN: ORGAN MEAT
PROTEIN: WHITE FISH
PROTEIN: OILY FISH
PROTEIN: SHELLFISH
FATS: NUTS
HERBAL TEA
FATS AND OILS
PASTES AND SPICES
VINEGARS
HERBS
