By MACROS | Published on June 4, 2017
Sports nutritionist Matt Lovell has revealed his top tips when it comes to healthy eating, from using the right salad dressing to embracing cocoa powder.
1 Â Prioritize
The most important meal of the day is not breakfast. If you’re exercising then there are two meals deserving of the top honors – those you eat pre- and post-training.
2 Â Wake up
Breakfast lowers cortisol levels always try to eat within 45 minutes of waking up or before 10am if you’re training on an empty stomach.
3 Â Drink up
Divide your weight in kilograms by 30. The resulting number is the number in liters of water you need to drink each day.
4 Â Dress appropriately
The perfect ratio for salad dressing is two thirds vinegar and one third olive oil, plus seasoning
5 Â Double up
Train more than once per day and you’ll need liquid recovery drinks that include protein and amino acids.
6 Â Embrace cocoa
Cocoa powder’s polyphenol antioxidants can help move fats into your blood stream where they can be used as fuel.
7 Â Measure up
Once you know the portion sizes you need, make sure you stick to them by getting your significant other to enforce them.
8 Â Eat the right fruits
Decrease your intake of soft fruits such as oranges, grapes, plums and bananas to one or two pieces a day.
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9 Â Sip bitter melon tea after meals
It lowers blood glucose and improves digestion.
10 Â Get the scoops
Scoops are a really easy way to get used to measuring the correct sizes for your portions. Weigh them once and stick with it.
11 Â Flame off
Avoid foods that promote inflammation such as those with high amounts of acid, sugar and bad-fats.
12 Â Add more fiber
On average we eat 10- 20g of fiber but should consume 30-40g per day for weight loss.
13 Â Refine your green tea
The best product is Matcha Ceremonial Green Tea – it’s the most potent variety.
14 Â Water down
Dilute all fruit juice with water at a 1:5 ratio to reduce calories
15 Â Drink apple cider vinegar
It increases the circulation of bad fats and subdues the circulation of good ones so you can use the bad stuff as fuel.