Andrew's top ten

Andrew is a patient of mine who has been struggling with weight gain despite being a Triathlete.  He has been basically carbo loading to the max, and hence has slowly been putting on weight over the last fews years. Andrew came to me for help. We  reworked his diet and Andrew has  lost an impressive 11lbs so far.  He is also feeling a lot better health-wise.  Andrew is the CEO and what works for him is to take the information that we discussed  and put it into simple keys that he can review easily everyday to help keep him on track.  I have attached Andrew’s top ten as they might be helpful for you too!

11.               Hydrate
         Drink more than 2 liters of water (8 glasses) and 2 cups of coffee or less. No soft drink.
22.               Eat Fresh
          Eat 5 cups of Vegetables and 3 cups of Fruit. Eat nutrient dense whole foods, Organic Foods. No simple carbohydrates such as bread, rice and pasta.
33.               Supplement
         Overcome some of the vitamin and mineral deficiencies – Take Omega 3 for cardio, B Vitamins for energy and sugar balance, Magnesium Lactate for muscle relaxation and Multi-Vitamins for energy.
44.               Top Ten Vegetables
          Spinach, Greens, Carrots, Peas, Broccoli, Brussels Sprouts, Asparagus, Tomatoes, Capsicum, Sweet Potatoes and Zucchini.
55.               Top Ten Fruits
          Berries, Apples, Pears, Grapes, Bananas, Orange, Avocado, Grapefruit, Peaches, Plums and Pineapples.
66.               Breakfast
         Eat more fiber and protein. Eat Oatmeal with fruit and nuts. Eat Yoghurt. Eat more before a long bike ride.
77.               Lunch
         Eat Salad and Fruit. Eat protein – eggs, fish, chicken in small quantities (125g)
88.               Snacks
         Eat nuts or fruit during the morning and afternoon. Small quantities – piece of fruit or ½ cup of nuts such almonds.
99.               Dinner
         Eat Vegetables and protein (small quantities – 125g). Eat a good base of green vegetables.
110.        80/20 Rule
         Be good 80% of the time. Enjoy a meal off. Maximum 1 day off – try and make it all in one day. Notice the impact.