The Slim Book

Keeping fit, what to eat, when to eat and why.
It might be a fashion nuisance to exclude carbs from your food regime, but it is not necessarily the best approach to eating - especially if you are working out regularly as well. Nutrient timing is key - eating the right foods at the right time of day.  

       Here are some rules you might want to stick to!

Stick at it

A common mistake is to ditch your good eating plan before you see the results. Specialists recommend persuading others to join you - surround yourself with people who will make up a support system and motivate each other daily. It is highly recommended also that you only start a regime when your life feels relatively stable.

Eat protein

Protein such as meat, fish or eggs should do great things for your appetite and regulate your metabolism. You will find out that you have fewer cravings for junk food, as well. You could add some chicken or eggs to your salad, or drink a shot of whey protein with your meal.

The 45-minute window 

For about 45 minutes after you exercise, your muscles are like open gates. They don’t completely close up afterwards, but they start to absorb nutrients at a slower rate. Those of you who are serious about training should consider having a protein shake and eating a small amount of carbohydrates after your workout.

Food to help you sleep

Eating certain foods later in the day will help you to sleep better at night. Turkey, salmon, cottage cheese, nut butters, bananas and Montmorency cherries all contain tryptophan, which is something that converts to melatonin. Almonds are good as well since they contain magnesium, which relaxes the muscles.

Diary

Milk products are another essential product for your meals. They are packed with protein, calcium and B vitamins. You should enjoy at least 2 cups of milk or milk alternative every day. Milk alternatives can be easily found nowadays.

Meat

Meat and meat alternatives are a good source of protein, iron, zinc and other. Make lean choices and prepare them with little or no added grease. Enjoy alternatives like legumes (kidney beans, chick peas and lentils) and tofu often.

Whole grain

You can add berries to your whole grain cereal at breakfast and pack some fruits and vegetables for your lunch. Start dinner with a salad of dark green and fill half of your plate with vegetables.

About our product

- Slim Book guide to staying fit

- Contains all the information you need

- Will help you stay fit

- Food and smoothie recipes

        

Price: €32.99

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