The Full Story

Have you ever just barely arrived at work and you feel yourself starting to get hungry even though you have "breakfast?" I know I've been there before, I guess my monster size bowl of Lucky Charms just wasn't enough. So being the not so health savvy person I was back then I'd run to the vending machine and grab a snack.

Well you see the problem is there are certain foods that really provide nothing to your body so you're body is screaming "Hey you! yeaaa you with the hands that can feed me, why don't you give me some real food!" Real food? you mean that pop tart isn't real food? Whoahhhh mind is blown!

So it pretty much breaks down to hey lets give our body what it needs, real food. There are a lot of foods that keep you fuller longer, or satiety. These are foods like eggs, yogurt, fruit, oats, potatoes, beans, chicken, fish, lean beef, broth base soups and our favorite low calorie snack..popcorn!

You see the pattern here? These are real foods that provide a lot of nutrient value to your body. Do your best to try and incorporate these high satiety food items into your meal plan. This way you're getting the best bang for your buck. You can have one hell of a day eating great food while maintaining a low caloric intake to properly lose weight rather than starving yourself. Eating sounds like it's a lot more fun than starving.

Here is an example of how you can go through your day:

Breakfast: 
1 cup of oatmeal( plain that way you can add your own flavors, stuff like apples and nuts, peanut butter and banana)
8oz of OJ

snack:
banana

lunch:
4 oz of chicken breast
lettuce
tomato
cucumber
avocado( for that healthy fat that we need in our diet) 
Lavash bread (tortilla like wrap that is low cal and low carb)
apple slices with greek yogurt( low fat and high protein)

snack:
popcorn or nuts

Dinner: 
4 oz beef(marinade in lime, tequila, chili, cumin, mustard powder, paprika and oregano) see where we are going here? STEAK TACOS BABY!
lettuce
tomato
cheese
corn tortillas (wrap in foil and either throw on the grill with the steak or in the oven to warm)
black beans


Now I know a lot of people out there say don't eat past 7pm bla bla bla! Have a very small snack before bed. This keeps your metabolism going and prevents your body from going into catabolic state and breaking down valuable muscle tissue which we need. Some of my snacks before bedtime that I like is a spoonful of peanut butter(cream or crunchy which ever you prefer), Casein protein shake(slow digesting protein), a small muffin with a glass of milk, a small bowl of a healthy cereal of choice with milk.

Just remember when choosing your snack before bed to avoid high sugar foods that can cause a spike in blood sugar levels like ice cream, candy, alcohol, cookies..etc. You want a food that will provide a nice even digestion for a steady blood sugar level throughout the night. Foods like the muffin and milk and the cereal with milk can actually help you sleep. The combination of the carbohydrates along with the tryptophan in the milk can make for a rather nice night of Z's.