27 Foods That Fight Fat

Posted by Nigel Jeal | Posted in Articles, Diet, Information, Nutrition | Posted on 06-02-2013-05-2008


Are you always struggling to lose fat and never know what foods to eat?

Fuel your gym session and fire your metabolism with the right food.  These 27 foods fight fat and should be on your shopping list.

1. Oats

Soluble fibre makes this the perfect slow-digesting, full-for-longer breakfast on gym days.

2. Mackerel

It’s very high in taurine, which research has shown helps inhibit fat growth.

3. Cinnamon

Research has shown that the spice lowers your blood-sugar levels.

4. Pork Fillet

It’s as lean as chicken but with more flavour, helping you stick to your goals.

5. Basmati Rice

It’s not all about brown.  Of all the rice varieties, basmati has the highest levels of amylose, fat-fighting starch

6. Green Apples

The soluble and insoluble fibre slows the movement of food through the gut, so you’re full for longer.

7. Skirt Beef

Quality protein slows digestion, preventing fast blood-sugar rises that can cause fat gain.

8. Lentils

These fibre-rich pulses are digested slowly, reducing your appetite.

9. Beef Jerky

It’s high in protein, plus research shows that chewing often helps you lose weight faster.

10. Mushrooms

Shiitake mushrooms in particular are full of B3 (niacin), an essential factor in the breakdown of fats for energy use.

11. Espresso

While its caffeine can raise your metabolism, recent research shows its most potent effect is to increase performance in training.

12. Tinned Tuna

One of the leanest fish in the ocean, opt for tuna in spring water, not brine.

13. Quinoa

A good source of fibre and complete protein, this grain-like seed is also high in manganese, which is vital for blood-sugar control.

14. Sweet Potatoes

It has a lower GI than the white option, to keep hunger at bay, and is packed with health-boosting carotenoids.

15. Rocket Leaves

Load up your plate to increase fullness for minimum calories.

16. Veal Steak

Veal is one of the best sources of leucine, to protect lean muscle when calorie-cutting.

17. White Vinegar

Research found that vinegar inhibits the breakdown of starch, to slow blood-sugar rises and lower fat storage.

18. Oysters

This fish market staple is rich in zinc, which helps to regulate the appetite hormone leptin.

19. Black Tea

Black tea leaves contain theaflavin, a potent fat-burning phytochemical that steadies your energy levels, ideal after a heavy meal.

20. Salmon Fillet

It’s full of Omega-3 fats, which increase the rate of bad fat-use in your body.

21. Peas

Research found that proteins in peas control CCK, a hormone that reduces your appetite.

22. Red Onions

Chromium, found in onions, is used by your body to remove sugar from the blood, so less is converted into lard.

23. Boiled Eggs

Not only are eggs high in protein and nutrients, but studies show they decrease calorie intake during the day when eaten for breakfast.

24. Parmesan

Research found that people on high-calcium diets excrete 2.5 times more fat, so less ends up on your love handles.

25. Rye Flatbread

Flatbreads are the best low-sugar bread choice.  Rye is loaded with more gut-shrinking fibre than wheat breads.

26. Chicken Liver

It has the highest concentration of B5 found in any food.  This vitamin is a catalyst for fat-usage in the body.

27. Greek Yogurt

Greek yogurt increases healthy bacteria in the gut – good for reducing your fat mass.

Dedicated to your success,



Have we missed any of your favourites? Tell us what they are and how they’ve help you fight fat—let’s get 10 COMMENTS, and we’ll be back soon with another cool post.

The 7 Best Foods for Building Muscle

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness | Posted on 25-01-2013-05-2008


Today, most people attempting to build muscle know that good nutrition is vital. Regrettably, their diets are completely wrong! Weight lifters typically concentrate on their calories and macronutrients, consuming any foods they can to reach accidental totals. These numbers make a difference certainly, however the exact foods you’re consuming are unquestionably much more significant. The “amount of calories in vs the amount of calories out” tactic is complete fluff, so is the concept that all kinds of carbohydrates, proteins and fat can create the same result.

Would you like to begin experiencing a bit of progress?

Would you like to get as much muscle growth as you can, improve your overall health, and prevent gaining any unwanted fat?

Good, but you have to consume certain foods.

You’re about to discover the 7 best foods for building muscle.  These aren’t just any old food, they help you build lean muscle and have produced great results for me and a lot of other people.

So, what are they?

1. Salmon

Although it’s not cheap, you need to have salmon at the bare minimum one or two times a week. The protein is really good, but the real secret is in the fat. Salmon is packed with Omega-3 essential fatty acids, which can be proven to help you lose fat and build muscle. Ensure you’re buying wild-caught salmon, because it’s far high in Omega-3s than farm-raised salmon. You should be able to find wild-caught salmon at a reasonable cost, if not have a look in the freezer area or alternatively you should be able to find canned salmon.

2. Eggs

If you’re on a really low budget you ought to be feeding on eggs. Each egg contains approximately 6 grams of protein and 5 grams of fat and its nutrients are darn close to perfect for taking in the calories and building muscle mass.

The yolk is the most important part of the egg, where the majority of fat, protein and essential vitamins are stored. Research has shown time and time again that eating dietary cholesterol is definitely not what raises your Low Density Lipoprotein (bad blood cholesterol). All in all, there is absolutely no reason to punish yourself with plate after plate of the foul whites.

3. Beef

This has got to be my favourite of the muscle building foods on this list, as it tastes the best because it’s higher in saturated fats than all the others. Beef is going to pack a lot of protein, iron and zinc, that will assist you to build muscle and get stronger. Plus it also contains a great deal of creatine, the exact same product that you can buy in the supplement stores.

Now, don’t worry that I said the word FAT. Fat is very important for healthy hormone levels. If you eat a lot of saturated animal fat it will boost your testosterone in a natural way. It’s the polyunsaturated fats and trans fats that you have to stay away from contained in pre-packed junk food.

4. Potatoes

No-carb diets are perfect for fat loss, but if you intend to get significantly bigger muscles, you’ll almost certainly have to consume some kind of starchy foods. Your best option is to eat potatoes and sweet potatoes. I tend to follow a “paleo” diet, and believe there’s certainly something to be said for steering clear of grains. Rice and oatmeal might be a good option, however they have a tendency to result in some bloating and discomfort. If you’re in any way sensitive to gluten, and if you often gain fat easily, consider choosing potatoes as your starting place for carbohydrates.

5. Broccoli

Okay, I know that broccoli doesn’t contain any protein in it, but it’s undoubtedly one of the very best muscle building foods because it’s anti-estrogen. It contains “indoles”, which naturally fights against estrogen that makes you store body fat in all of the worst places. It’s also one of my favourite vegetables, too.

6. Nuts

I believe nuts are great if you want to gain weight. Ever eaten an entire can of nuts during an afternoon? Of course, it’s really easy! Nuts might not be as good as meat and eggs, but they’re a cheap alternative option to load up with plenty of good quality calories. They are also perfect if you have a busy job or schedule as you can easily carry them around with you.

Almonds are an amazing food to help you build muscle and they truly are the king of the nuts. They also have a high amount of the vitamin E which is an amazing antioxidant that will prevent damage from those free-radicals that will cause havoc on your body.

7. Fat-Free Yogurt

Fat-free yogurt is also one of the best muscle building foods. With an excellent mix of protein and carbohydrates, it’s great while you’re recovering after an intense workout. Opt for the fat-free yogurt with fruit in the bottom of the tub and forget the artificially sweetened “no sugar” rubbish.

If you’re not a big fan of yogurt you could try fat-free cottage cheese.  Cottage cheese is one of those foods that I’m not keen on even if it contains a lot of protein. The protein it has is really a combination of whey and casein and one cup full could have as much as 30 grams of protein in it.

Dedicated to your success,



Share some of your stories with us about your results using muscle building foods—let’s get 25 COMMENTS, and we’ll be back soon with another awesome post.

Video: The 7 Best Foods for Building Muscle

Weight Loss Surgery Diet – Tips For Staying Comfortable

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 03-11-2012-05-2008


There are many different weight loss surgery procedures but the weight loss surgery diet does not vary too much. High protein is essential to promoting healing and stimulate weight loss. But right at first the weight loss surgery patient needs to take it slowly when reintroducing foods to the digestive system.

After each procedure the pouch left by the surgery is only big enough to hold about an ounce of food. The weight loss surgery diet for the first few days following the surgery is high protein liquids only.

If all goes well, the patient can then graduate to puree or baby food consistency foods, all high protein as well. Baby food is a really good choice by the way. It is inexpensive and you can add some high protein powder to it if the protein amounts are inadequate.

When introducing more solid foods back in to your digestive system, you will be told to learn to chew your food well to avoid discomfort that can become extreme if you do not. Of course if you forget and do not chew your food well, you will only do it once. The discomfort you will feel will be very memorable and you will not forget again.

If you have already had your weight loss surgery you already know the “four rules” you need to follow regarding your follow up diet. The most important of the Four Rules is protein first. Which means that of all the nutrients taken in, patients should eat protein first, then carbohydrates, then fat.

The formula for computing how much protein you should be consuming in one day after your weight loss surgical procedure is 0.68g X your body weight in pounds = grams of protein per day. On average, protein consumption should be any were from 60g to 105g per day. Of course this is based only on a 1,200 calorie a day diet and varies on the patient and the nutritionist who is handling their case.

Some rich sources of protein you can choose from are fish, shellfish, chicken or turkey, meat and eggs. Consumption of nuts and legumes are discouraged, especially at first because they contain more fat than animal based proteins and because they are high in fiber, they are more difficult to digest.

Any foods that cause gas like fresh vegetables such as broccoli, cucumbers, green peppers, and cabbage should be avoided at all costs.

A high protein diet promotes fat loss because it takes more energy to digest protein than the amount of energy it contains so your body has to find other energy sources, like your fat stores, to completely digest the protein you ingest. So it would stand to reason that a high protein diet will trigger body fat mobilization.

Protein is important for growth and development of healthy muscle, skin, hair, nails and blood production. Protein intake is also essential for the healing process and a few extra grams of protein a day couldn’t hurt as part of a healthy weight loss surgery diet.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.



“If you haven’t joined our community by LIKING ultimate3dayworkout on Facebook, you’re missing out on half the fun! Our Facebook page is the perfect place to ask fitness questions and get answers directly from me.”

Don’t forget to Subscribe to our RSS feed, Follow us on Twitter or Follow us on Pinterest!

Lose Weight And Build Muscle The Right Way

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness | Posted on 20-10-2012-05-2008


To be able to lose weight and build muscle you need to be on a low fat, high protein diet and work out with weights on a regular basis. Low fat to help lose the excess body fat and high protein to help build the lean muscle mass, and the weights to tone, tighten, and strengthen.

If you are just starting out you will need to assess your current diet and make some changes. You can cut out most of the fat in your diet but remember, your body has to have some fats to work properly so you can’t cut them out completely. The fats to steer clear of are saturated fats, hydrogenated oils, and trans fats.

Some food choices that are good sources of fats that you should have are salmon, avocados, and olive oil. Just remember to eat these types of fats in moderation as well.

Proteins you should eat to lose weight and build muscle should be lean protein like boneless, skinless chicken breasts or turkey breasts, any kind of fish, and pork and red meat in moderation. You may choose to take a protein supplement as well if you are really interested in bulking up. Do not take any supplements or anything like that without talking to your doctor first.

Working with weights is a very important part of the equation. Even if you just followed the diet tips listed above, you might lose the excess body fat but your body still needs resistance training to help build your muscles. Now if you’re a woman I don’t want you to panic, when I say build your muscles I’m not talking about becoming the Hulk, rather just getting some nice, and feminine, muscle tone.

The truth of the matter is that women simply can’t get really big, they just don’t have enough testosterone to get really big. If you’re thinking to yourself that I’m wrong because you’ve seen the female weight lifters you must understand that even if they’re not taking any performance enhancing drugs, they are still working out as a full time job. Do you work out that much? Do you eat 100% healthy 100% of the time? Probably not so all you’ll do by lifting weights is to get a fabulously toned body that will burn fat even while you’re asleep.

To get the most out of your weight training remember, it’s all about the form. I actually just got back from working out right before I wrote this article and no matter how many times I see it, I’m still amazed to watch the poor form people use when lifting weights. Just today there was a young woman at my gym who was basically following me, she did all the machines or free weights I did. All I can say is that she must have been in a hurry because she did her sets so fast she might as well not have done them at all. She was hardly engaging her muscles at all, what she was doing, was letting gravity and momentum help her through her sets.  That’s not the right way to do it.

If you want to lose weight and build muscle there are three main steps: cut back on your fat intake, eat more lean protein and start weight training. Just make sure that you take it slowly when lifting weights, you want your muscles to do all the work, not gravity.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.



“If you haven’t joined our community by LIKING ultimate3dayworkout on Facebook, you’re missing out on half the fun! Our Facebook page is the perfect place to ask fitness questions and get answers directly from me.”

Don’t forget to Subscribe to our RSS feed, Follow us on Twitter or Follow us on Pinterest!

Foods To Eat To Lose Weight – Make A Difference

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 16-10-2012-05-2008


Have you been trying to find information on what foods to eat to lose weight? I think I can help you out. There are whole categories of foods available to help you lose weight.

Lean meats like chicken and turkey, fish, whole grains like oatmeal or cereal, fresh fruits and lots of fresh vegetables are the key to losing weight. The chicken, turkey, and fish give you the protein you need, the whole grains give you the fiber and the fresh fruits and vegetable give you the rest of the vitamins and nutrients you need for healthy living.

Processed foods are loaded with bad carbohydrates and should be avoided at all costs. Sugar and anything sweetened with sugar should be avoided also. Basically anything white, white sugar, white flour, white rice should not be included in your healthy diet plan.

How many of us would rather have a meal of steak and baked potato than a just a measly old salad? Yeah, me too. But there are many ways to dress up your salad. Go ahead and cook that steak but, instead of eating it with that baked potato, slice it up and put about three ounces on your salad. You can do the same thing with a chicken breast or a small can of tuna.

Do not worry, you will not have to eat salads for the rest of your life. There are so many foods to eat to lose weight you will not get bored with the same old thing all the time.

I know for most of us portion control can be a real problem. To get around this check what the serving size is on the package and eat only what is recommended. measure it out so you know you are doing it right and stop with the one serving, don’t go back for seconds.

When you go out to eat the portions they serve you are absolutely huge. Do not eat all the food they bring you! Only eat 1/3 to 1/2 of what they serve you and take the rest home. Skip the bread and dessert. If you find you cannot skip the dessert then ask your dinner companion would like to split a dessert with you. That one little move saves you half the calories. Awesome, now you’re getting it.

If you are overweight and change your habits to making sure you eat only the recommended portion sizes you can lose a good 25 pounds in 6 months. I know this because I have done it myself. I just decided one day that I was eating too much at one sitting and started cutting my portions in half and the weight came off almost without my knowing it. It was incredible.

If you make sure that every meal has a serving of lean meat, vegetables and a whole grain with a side of fruit, or have the fruit for dessert, you should have no problems when it comes to knowing what foods to eat to lose weight.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.



“If you haven’t joined our community by LIKING ultimate3dayworkout on Facebook, you’re missing out on half the fun! Our Facebook page is the perfect place to ask fitness questions and get answers directly from me.”

Don’t forget to Subscribe to our RSS feed, Follow us on Twitter or Follow us on Pinterest!

Lose Weight Recipes – Healthy But Taste Great

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 13-10-2012-05-2008


Are there recipes out there to help you lose weight?  A secret recipe perhaps?  There are combinations of food that will assist you in losing weight.  Make your own recipe book, “My Weight Loss Recipes”.

There are many ways to lose weight.  But is there a right or wrong way?  I believe it depends on each individual’s body chemistry.  What works for you may not necessarily work for the person next to you.

If you are counting calories, you want to focus on foods that are low in fat and high in protein and fiber.  Fresh fruit and vegetables don’t have all the unneeded bi-products.

Protein is an essential part of your diet.  Try to choose low fat protein.  Such as chicken breast without the skin, low fat yogurt, egg whites.  Protein is the building blocks of cells.  Let’s face it you want to build your muscle not break it down to be replaced by fat.

Here is a yummy recipe that is one of my favorites.  This recipe can be used as a balanced meal or snack consisting of protein, milk product, fruit and grain.  Greek Yogurt Parfait:  Layer the following:  1 cup Greek fat free yogurt, one cup of strawberries (or berry of your choosing), 2/3 cup low fat granola.  Absolutely delicious and filling!

How about a chicken club sandwich for lunch?  Lightly toast 2 slices of whole grain bread (think, fiber).  Slice a piece of grilled chicken or turkey breast (no skin, too much fat).  You can use light or fat free mayo, a dab of mustard.  Top with lettuce, ripe tomato, pickles on the side.  There you have it: low calorie, fat; high protein, fiber.

Now, what’s for dinner?  I thought you would never ask.  Marinade a pack of chicken breast (no skin) overnight (I prefer lemon-pepper). Make a mixture of cooked chopped broccoli, cream of celery.  Tenderize the chicken breast till it is as big as your hand.  Place a spoonful of broccoli mixture in the center, fold all sides, secure with toothpick.  Sprinkle Pepperidge Farm Stuffing on top, lightly sprinkle fat free cheese as well.  Place in oven 350 degrees for approximately 30-45 minutes. 

There are so many different recipes out there to try to help you lose weight.  Or you can simply take your favorite recipes and put a healthy twist to it.  Making right food choices and turning that into a lifestyle change is key to long term success.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.



“If you haven’t joined our community by LIKING ultimate3dayworkout on Facebook, you’re missing out on half the fun! Our Facebook page is the perfect place to ask fitness questions and get answers directly from me.”

Don’t forget to Subscribe to our RSS feed, Follow us on Twitter or Follow us on Pinterest!

7 Tips To Drop A Dress Size

Posted by Nigel Jeal | Posted in Articles, Diet, Nutrition | Posted on 13-08-2012-05-2008


If you need to lose weight, there are many ways to help the process along.  Use these top tips to help you lose a dress size quickly and easily – even if you’re a busy working woman. Take the time to make small changes each day. You’ll be amazed at how quickly they all add up.

Here are some tips to get you started:

1. Drink Your Water: 6-8 glasses of water a day helps flush fat, sodium, and other toxins from the body. If water’s not your style, try adding one of the new low calorie drink mixes for taste. Keep your body hydrated for optimum weight loss,

2. Eat Breakfast: People who eat healthy breakfasts eat less food throughout the day. Eat breakfast each day to jumpstart your weight loss. If you’re rushed, try a smoothie or shake for a healthy on the go meal.

3. Eat Your Veggies:  For meals and snacks, add extra fruits and veggies. These nutritional powerhouses help you feel full, without adding extra fat and calories. Try replacing one meal a day with a salad to boost nutrition and lower your calorie intake – but avoid creamy dressings that pack on the calories.

4. Choose Healthy Snacks: Choose a healthy snack every few hours to help keep you from overeating at mealtimes. Try fruit and cheese, peanut butter crackers, or a handful of almonds. Try to choose snacks with protein – they’ll have more staying power.

5. Avoid Liquid Calories:  You may be consuming more calories than you realize by loading up on soda, juice, or alcoholic beverages. Cut them from diet to lose that dress size quickly!

6. Aerobics Help: The best way to lose fat is by burning it through aerobic exercise. Add in 30 minutes of aerobic exercise per day (walking counts!) to lose weight.

7. Pack in Protein: Add protein to your meals and snacks to help you feel full longer. Protein provides energy for the long haul, so add peanut butter, low fat cheese, or lean meat to your meals to keep you feeling satisfied.

Making small changes on a daily basis can lead to consistent weight loss. These tips will jumpstart the diet process, and get you started on your journey to a healthier body and life. Remember, weight loss is a process. Begin making changes in your habits today, and you’ll have lost that dress size in no time!

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.



“If you haven’t joined our community by LIKING ultimate3dayworkout on Facebook, you’re missing out on half the fun! Our Facebook page is the perfect place to ask fitness questions and get answers directly from me.”

Don’t forget to Subscribe to our RSS feed, Follow us on Twitter or Follow us on Pinterest!

Why Fat Loss Is Easy: Advanced Tips to Burn Belly Fat

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness, Nutrition | Posted on 20-06-2012-05-2008


Why is it EASY to burn belly fat? If it were so easy, wouldn’t everyone be able to do it? Well, everyone IS able to do it. Take a look at the amazing transformation stories you see in magazines. They are just everyday people like you and I…the only difference is the commitment they made to following advanced fat loss tips.

Fat loss is easy once you realize how hard it is. Once you understand that you can’t get the body of your dreams from walking an extra flight of stairs each day, you’ll realize that you have to get serious about your nutrition and strength and interval workouts. Once you do that, the fat will come off fast!

If you want advanced results, you must use advanced fat loss methods. End of story. There are no magic pills or potions.

Here are 3 more tips that will help you burn belly fat and breakthrough your fat loss plateau…

1) Eat 8 times per day.

In the past 5-10 years, it’s become common knowledge that we should all eat smaller, more frequent meals. In fact, one study from 2005 showed that doing so helped reduce cholesterol and burn more calories than eating 2-3 meals per day.

And so for our advanced fat loss approach, we’re going to bump that up to 8 meals per day. Here’s how you would do that:

Mid-morning snack
Afternoon snack
Evening snack

With each meal and snack (except pre- & post-workout) focusing on lean protein, healthy fats, and fiber-rich vegetables and fruit (for pre- and post-workout, stick with 20g protein and a half-serving of fruit).

Start your day immediately with 2 cups of water, 3 fish oil caps, and 20g of lean protein, and then have your a fiber-rich breakfast. This meal will help dictate your blood sugar for the rest of the morning and into the afternoon. So if you blow it on breakfast, you’ve might actually have blown it for the entire day.

(And if you workout at other times of the day, just adjust the schedule and move about the pre- and post-workout meals).

2) Eat more fiber-rich vegetables at each meal.

This means broccoli with your omelet, spinach at lunch, and peppers and asparagus at dinner. Other ways to get more green include snacking on raw pieces of broccoli and peppers all day. Aim for 8 servings of green, fiber-rich vegetables over the course of the day.

This is no time to be a child and tell me you don’t like vegetables. Listen, if you can pay your taxes and show up to work on time, you can eat more vegetables.

3) Eat only protein, healthy fats, & fiber between meals.

Here’s a sample snack plan:

– 20g lean protein (from a quality protein shake or 1/2 chicken breast

– 1/2 – 1 oz almonds (22 almonds in an ounce)

– cut up pieces of broccoli or an apple

– And enjoy some Green Tea at this time as well, in addition to a glass of water.


So those are some tips to take your fat loss plan into the advanced stages.

Now obviously, if you are struggling to just not eat at McDonalds today, then we won’t expect you to follow this plan precisely. But if you set your mind to it, you can make incredible changes in your body.

As I recently said to a client…

“Remember that you are eating for the long-term. Think about what you are putting into your body and the effect that your nutrition will have on your body over the long term. Think about how much better you will feel (immediately) and how you’ll have more energy and be able to think better just by eating better.”

“Think about the positives of eating whole, natural foods rather than the synthetic, artificially preserved foods that are far too common in our diets today.”

“Try and make a small improvement in your eating everyday. You will thank yourself for it tomorrow.”

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig’s bodyweight workouts for fat loss help you lose fat without any equipment at all.

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

10 Sources Of Protein To Add Variety To Your Meal Plan

Posted by Nigel Jeal | Posted in Articles, Diet, Nutrition | Posted on 23-05-2012-05-2008


By Nigel Jeal

Now, I already know that YOU already know that you should be eating protein with every meal, I revealed this before, but if you’re like most (myself included) you’ve probably had a little too much grilled chicken lately…and that gets BORING.

So here are a bunch of other options to add some variety in to your weekly meal plan (in no particular order).

1.  Eggs – Eat the whole egg, not just the white.  The yolk is actually the most nutrient dense portion of the egg, providing a ton of vitamins and minerals…and it has the benefit of making the egg taste better.

2.  Shrimp – Grill ’em up, or sautee them in some organic butter or extra virgin olive oil.  Mix with veggies and enjoy.

3.  Salmon – An awesome fatty fish containing loads of protein and a healthy dose of uber-healthy omega-3 fatty acids.

4.  Protein Powder – Super convenient and great for those between meal snacks.  Look for a brand that contains both slow and fast acting proteins like whey (fast) and casein (slow) for hours of protein feeding your muscles from a single shake.

5.  Ground Turkey – Super lean and great for chilli.  Make some.  Eat some.  Enjoy some.

6.  Pork – The “other” white meat, just as lean as chicken when you get the right cut.  Go for the boneless chops and trim the outer fatty edge.

7.  Chicken Sausage – You probably won’t notice the difference between chicken sausage and “regular” pork sausage, but it contains a much more moderate amount of fat…great for those protein and carb meals.

8.  Beans – Like black beans, kidney beans, red beans, navy beans, black eyed peas, lentils and the list goes on and on are actually the least expensive protein any part of the world.  Low glycemic, crazy high in fiber.  Add it to your turkey chilli, or any other meal you want for that matter.

9.  Bison – All the taste of beef while being incredibly lean.  Great for protein and carb meals when you’re wanting to limit the fat content of a meal while still packing a mean flavour punch.  KA-POW!

10.  Grass-fed Beef – Grass fed beef is rich in CLA, a special fat that has actually been shown to result in fat LOSS.  Eat this…tastes great, great for your figure.

11.  Greek Yogurt.  BONUS!!  I love bonuses, don’t you?  Of course you do…everyone loves bonuses.  Greek yogurt packs twice the protein of regular yogurt.  Go with the plain variety and sweeten if you’d like.

The key is finding a meal plan that you can follow long term and you won’t get bored with eating, so add these sources of protein to your meal plan to add variety and enjoy eating healthy tasty food.


Nigel Jeal

The Best Time To Workout And Eating For Success

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness | Posted on 17-03-2012-05-2008


By Nigel Jeal

Today, I want to reveal to you the best time to workout and how to eat for success.

But first…

Just a few days ago, I was chatting to a friend about his weight loss plan, he was doing okay but asked me for some advice on how he could improve his results.  He wanted to get inside my head to find out my secrets, from exercises to what I eat.

So, I told him…

I’ve got a plan and it works, and then explained everything in detail.  And now I’m going to share it with you…

The Best Time To Workout

The best time you can workout is within 3 hours of getting up.

Always do your workouts in the morning.  You will “Jump Start” you’re metabolism and it will stay elevated for up to 24 hours – meaning you’re burning calories all day long.  It will also make you feel energized and alert for the rest of the day.  If you exercise in the morning it will become a healthy habit and you’ll be more likely to stick to your plan, things happen during the day and can prevent you doing workouts you’ve planned for later in the day.

The Most Effective Workout You Can Do

I personally do Metabolic Resistance Training and High Intensity Interval Training (HIIT), and so should you.  If you’ve never heard of Metabolic Resistance Training it’s all about working your metabolic systems for maximum calories burning.  These are fast-paced, short burst workouts you can do at home without the need for fancy, expensive equipment.  You just need to focus using bodyweight exercises and dumbbells.

High Intensity Interval Training or HIIT as it’s known, is an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recover periods usually with a ratio of 2:1, for instance 20 seconds of hard sprinting alternated with 10 seconds rest.

These are the most effective ways to torch body fat and outperform tradition, slow boring cardio.  Those days are over.

Eating For Success

There are 3 macronutrients you need to know about, they are…

1. Protein
2. Carbohydrates
3. Fat

I’ll go into more detail about these a minute…

When it comes to weight loss, what you eat is incredibly important to your ability to burn fat and lose weight. You need enough energy in order to maximize your workout performance, and you need to essentially feed your muscles so that they can continue growing. 

Let’s take a closer look at these macronutrients.


Carbohydrates are the body’s main source of glucose. Glucose is a simple carb that is stored in your muscles and liver as glycogen. Glycogen is the principal form of energy that is stored in muscles. When your muscles are filled with glycogen, they both look and feel full.  Glucose also provides energy for your brain and making blood in your body.  Glucose can be made from protein, but that requires the breakdown of body protein from muscle. If you’re not eating enough carbohydrates, your body will start breaking down muscle tissue for glucose.


Another important nutrient everyone needs is protein. Amino acids are the building blocks of protein. Glucose molecules make up carbohydrates just like amino acids make up proteins. Protein is involved in growing, repairing, and replacing tissues.


Fats are the main source of energy in the body. Fat combines with glucose for energy in order to spare the breakdown of protein. That way, protein can do what it is supposed to do – build muscle. Go for Unsaturated fats.  Unsaturated fats are found in various nuts, virgin oil, and even avocados.

Please staying away from Saturated fats and Trans fats.  TRANS FATS WILL KILL YOU.  Trans fats are oils infused with hydrogen. They raise bad cholesterol and lower good cholesterol. Dr. Michael Aziz, author of the book, The Perfect 10 Diet, doesn’t mince words when he tells his patients trans fats will kill them.  “Trans fats are really like plastic,” he said, “and when we eat them they incorporate in our cells and the cells cannot communicate or talk to one another. In turn, hormones are disturbed, weight gain follows but more troubling, the risk for heart disease, cancer, stroke, infertility goes up.”

And, oh yes, let’s not forgot 2 important things…

Never Skip Breakfast

Breakfast is the most important meal of the day, and besides your postworkout meal, it is also the best time to load up on carbs. Blood sugar and muscle glycogen levels are low from your overnight fast. Your body must replenish these levels before stimulating the fat storing machinery in the body.

Drink Lots Of Water

Probably one of the best things you can do to help your weight loss is to drink plenty of water. Water is part of every single metabolic process that the body undertakes and it also helps to flush toxins from your system, keeping your body running at its maximum potential during workouts.  It also keeps you hydrated.  Try to drink 2-3 litres of water each day.

But here’s the most important part!

Rotating Protein With Carbohydrates and Fat

If you need to burn fat and lose weight, you will want to rotate your protein intake with carbohydrates and fat. If you rotate your protein intake correctly you will lose more fat than you have ever done before.  By loading up with protein and carbohydrates in the morning it will prevent your insulin levels dropping as they normally do later in the day.  Then in the afternoon and evening you want to rotate to eating protein and fats.  This is what I do on a workout day, if I’m on a rest day I will only eat protein and fats, morning, afternoon and evening.

Here are the details…

Workout Day Intake

Breakfast Meal (Protein and Carbohydrates)
Mid-morning Meal (Protein and Carbohydrates)
Lunch Meal (Protein and Carbohydrates)
Mid-afternoon Meal (Protein and Fat)
Dinner Meal (Protein and Fat)
Late Snack (Protein and Fat)

Rest Day Intake

Breakfast Meal (Protein and Fat)
Mid-morning Meal (Protein and Fat)
Lunch Meal (Protein and Fat)
Mid-afternoon Meal (Protein and Fat)
Dinner Meal (Protein and Fat)
Late Snack (Protein and Fat)

I also have a cheat day once a week, one full day eating whatever I want. Pizza, Ice Cream, Cookies, Chocolate. I’ve spoken about this before, but by incorporating a full blown cheat day once a week it will raise your leptin levels and raise your metabolism putting your body back into the fat burning zone.

Here’s the real secret…

Bringing all these different parts together, the metabolic resistance training, the protein intake rotation and cheat day I have optimised my body to burn fat fast and keep it in a fat burning state all day every day.

I have to say this before you go off to try this yourself.  Please consult with your physician before starting any new diet or exercise program.

Make this year, your year. 


Nigel Jeal