Day 3 – A few tricks (preview of things to come)

I don’t want to take too much from further Tiers, but several people have made comments, or asked questions about feeling hungry througout the day.

Small meals can be a tough thing to negotiate.  Too big and you blow your calories, too small and you are hungry 45 minutes later (which breaks a cardnial rule of Tier 1, NEVER BE HUNGRY) So what can you do?  There are a few tricks that make this much more accomplishable.

What are you eating?

Calories is the only thing we are really concerned with in Tier 1.  I said we weren’t going to get specific on the “what” just yet.  But things to note:  Protein and Fiber are both known for a satiating effect.  Protein is by nature dense and difficult to break down.  It takes your body a relatively long time and a fair amount of energy to denature and process the amino acids in proteins.  Result:  You stomach stays fuller longer.  Fiber as well adds bulk to your diet, making you feel fuller faster.  Not to mention in slows the asborbtion of glucose into your bloodstream helping regulate blood sugar.  These two effects actually help your body more properly digest food.  All in all, Up your FIBER AND PROTEIN and you won’t be hungry quite so quickly.


My diet today

7:30am Muscle milk (a PROTEIN shake)

9:30am Post workout shake ( A high FIBER and PROTEIN shake)

11:30 am Quinoa with a sprinkle of cheese (if you don’t know what Quinoa is, FIND OUT!)

1:45pm greek yogurt (my last pomegranite =( tomorrow RASBERRY – but I eat GREEK yogurt because it has WAY more PROTEIN)

4:00pm Qunioa with paprika and chicken (are you cathing the fiber and protein trend?)

its almost 6, but I have no idea what I’m going to eat.  Truth be told, I’m not that hungry, but I’ll somehting in the next hour)



Let me know once we’ve all gotten the hang of this.  I don’t want to add Tier 2 untill this is “easy”.  But really Tier 1 is pretty simple once you get the hang of it.




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