Tuesday, 2 April 2013

Healthy Diet Habits from Igor Klibanov

Igor Klibanov has written a book and you get a sneak peak at an excerpt from the book that I thought would be helpful as we get started on our 30 Day Challenge. Igor has graciously granted me permission to bring this little snippet of his book to you, but if you want to know more about the rest of the book you can CLICK HERE

Page 15 and 16 of Unlimited Progress: How You Can Unlock Your Body's Potential. by Igor Klibanov of Fitness Solutions Plus, Toronto.

 Page 15
I go into this discussion for the simple point that if you are not losing fat, the calories that you take in are greater than the calories you expend. Or if you are maintaining your weight, the calories that you take in are the same as the calories that you expend.
Without going into the merits of different diets, most experts agree on the constitution of a good diet. These are the general points:
Healthy Diet Habits 

You eat 5-6 meals per day
You eat breakfast
Breakfast is the largest meal of your day

 Dinner is the smallest meal of your day
 You drink only 0-calorie drinks
 You have 1-2 servings of protein (fish, meat, seafood) with each meal
 You have 2-3 servings of vegetables with each meal
 You eat starches only around workouts
 You do not eat junk food
 You do not eat fast food
 You do not eat within 4 hours of going to bed
 You avoid caffeine within 12 hours of bedtime
 You know which foods you are sensitive to
You avoid the foods to which you are sensitive
 You read food labels

If a food label has the words “hydrogenated”, “partially hydrogenated”, “high fructose corn syrup” or “interesterified”, you don’t eat it.
That’s it. You’ll notice there is no calorie counting, no point collecting, and no carbohydrate counting. The diet component is fairly simple.
If you actually implemented all of the above habits, you would have the body that most people would be jealous of. But beware: if you implement...
...all of these habits all at once, you are setting yourself up for failure, because you are very unlikely to maintain all those habits long-term.
Here is how I implement the above strategies with my clients. Pick only 1 of the above habits. Don’t change anything else. Simply follow that habit for as long as it is working. Once it stops working, keep that habit, and pick a new one to follow along with it. Repeat the process until all of the habits have been implemented. This may take anywhere from 16 weeks to 16 months. Is this longer than the infomercials have you believe? Yes. There are 2 distinct benefits.
By losing the weight slowly, you are ensuring that most or all of the weight you lose comes from fat, and not muscle. Often times, when you go on an extreme weight loss plan, and weight drops very quickly, it’s almost always a combination of water, fat, and muscle.
By focusing on one habit at a time, you are much more likely to maintain the habits long-term, so whatever weight you lose, you’ll keep it off.

Thank you once again to Igor for allowing me to use this excerpt of his book.

Now take a closer look at the Healthy Diet Habits and test yourself. How many do you already do? Which items listed would be easy for you to do? Which ones will take some effort?

My advice is to pick one thing that is easy to do and add it to your challenge for the month. All it takes is being mindful and intentional and before you know it, 30 Days will be over and you have begun to incorporate a new healthy habit into your lifestyle.

Let me know which one out of the list you are going to start doing from today. Email me or comment below.

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Melony Teague a freelance writer and columnist and motivator who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
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