Part 3 - Basic Tips

1-      Have regular mealtimes.

2-      Eat at least 5 times a day
for example: 8:00 breakfast; 10:00 snack; 12:00 lunch; 15:00 snack; 18:00 dinner

3-      Never skip breakfast – if you’re not hungry, eat something small or at least drink some juice/yoghurt

4-      Don’t eat at least 2 hours before you go to sleep – you will rest better and feel more  hungry in the morning

5-      Eat a lot of fresh things like fruits, vegetables, berries, nuts, etc

6-       Use frozen vegetables and berries –they are easier to use and won’t go off

7-       Eat a variety of foods

8-  Drink enough (3-4 litres). Most of the liquid should be water. Try to avoid soda and alcohol, and don’t drink too many liquids with calories (juice, chocolate milk, cacao, sugar in coffe/tea).

--     Choose low-fat products

1-  If you drink soda, choose diet soda

1-   Avoid empty calories like cookies/kiks, candies, chocolate, chips, ice-cream, deep-fried products, fast food.

1- If you have to eat out order a sandwich/salad from f ex Anette’s sandwich; Rather than eating in McDonald’s choose Subway or Sunset Boulevard (you can see how many calories there is in different foods and choose something with lower calories)

--    It is very important, especially when you have 2 trainings in one day, that you eat something after workout that has protein (10-20g) and carbohydrates (60-90g) and drink as much as possible (about 1-2 liter per an hour of working out – train 1 hour, drink 1 liter)