Before I give you a lovely smoothie recipe for just everyone! Gluten free, dairy free, vegetarian-friendly, vegan-friendly, you name it. Just gonna update you on my running. If you don’t care – jump to the bottom 🙂
Good Morning people.
The last few weeks, no, the last month has been filled with alcohol, sweets and a lot of dining out. My birthday was at the end of May, then 1-week holiday and then I had my sister visiting. I’ve been eating more than I would normally eat (and drink more than I normally drink) – however my weight hasn’t gone up that much, nearly nothing at all to be honest.
My weight has been set on 65 – 65.5 kgs for months now. I don’t do any special diet or eating patterns. I just eat what I want – but are conscious of my food choices and meal sizes. As you probably know – I HATE calorie or macro counting. I can’t deal with it and it’s not for me. I rather try to focus on eating nutrient dense foods and eat for health benefits rather than low calorie, high/low fat/protein/carbs.
So what do I eat? It fluctuates from week to week but here is the main foods I eat on an every day basis:
Dairy products: Greek yoghurt, Coconut milk(always in my coffee), mozzarella, eggs
Meat: Burgers(good quality beef), chicken, duck breast
Vegetables: Leafy salad, carrots, tomatoes, kale, spinach, sweet potatoes
Fruit: Avocado, strawberries, blueberries, raspberries, apples, bananas
Grains/seeds: Rice(whole grain, basmati or jasmine), Quinoa
Other: Warburtons thins rye bread, 50% less sugar ketchup, Italian salad dressing, oat cakes, peanut butter, no sugar raspberry jam
There is, of course, a lot of other foods in my diet – but these are the main ones and what I would put in my shopping basket when food shopping.
I eat when I’m hungry and I eat until I feel full. Simple as that. Eating right can be very advanced or very simple. Sometimes is just easier to go back to basic and try to eat mainly fresh produce.
One thing I learned when I was on the carb cycling diet – I HATE counting calories. Although, I kinda already knew this, but now I really made up my mind that I do not like it. It makes me obsessed about food, what I’m eating, how much, constantly afraid of eating too much, too little. This is not what I classify as healthy.
I started off the second attempt on the carb cycling, with a plan that I was going to count every calorie ingested. I had sat up a macro plan, and I started off counting and weighing every single piece of food. After a few days, I threw in the towel and stopped it. After that, I just counted calories by eyesight. To be honest, the carb cycling diet is based on that you count your calories – to get the optimal effect of it. But sorry, this is not for me. I’m doing these experiments to be based on that the diet can fit into a daily lifestyle. Unless you are extreme with your fitness goals, competition prepping or are a fitness model for a living – I do not think calorie counting is an ideal way for people to live by. Maybe some, but not the majority.
The aim of diet: See what manipulation of carbohydrates can do with fat loss and lean body mass.
Difficulty: When calorie counting – difficult. When having just the base of some days you eat high carbs and other days low – pretty easy
Overall feeling: Pretty good, simple to follow. Although certain days when you wanted carbs and it was a low carb day, I got pretty upset. But overall good.
Other comments: Simple to follow when not calorie counting and a great tool for weight loss.
In the end, I think I lost about 2 kg in 30 days. However, I believe I added some muscle on too (I do not have a measurement tool for this).
Sorry no photos this time! (Im terrible at taking before and after photos.)
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As mentioned in my previous blog post, I said I was going to do carb cycling a little bit different from what everyone else does. I am having my high carb days on rest days and the day after heavy tranining sessions. And I’ll tell you why:
So lets say you train late afternoon/evening – you have eaten maybe 60-70 % of your total food intake that day – you go to the gym, you do your heavy workout, you go home and have a meal or 2. The next day you’re having a low carb day…
Lets get some facts straight first.
- To build muscles you need to eat more food than usual. As the muscles needs energy to build up the muscles tissues you just teared up.
- When you eat a meal, it doesn’t digest right away. It (normally) takes around 6-8 hours (of course this depending on the meal, if you are male/female etc) for it to be fully absorbed and digested.
- The average time for muscle recovery is 48 hours
- After lifting weights you’re (hopefully) in an anabolic state and your metabolism is on a higher speed than usual.
- If not enough food is ingested the body have to use stored fat or protein or/and muscle tissue for fuel.
- Stored body fat cannot be transformed to muscles
- Carbs promotes faster recovery, prevent muscle breakdown and helps support muscle growth.
That being said, it should make absolutely sense why you should eat MORE food the day AFTER a heavy training day??
No? Still not clear yet? Right let’s try to explain:
Your muscles need more food after you’ve been lifting as it needs it to support muscle growth. If you are having a low carb day after your heavy lifting day there is not enough food to support this and your body will need to use stored fat or protein/muscle tissue as a reserve. What does this mean?
You might burn more fat, BUT you might not build muscles as fast or maybe not at all.
Another thing to mention is that if you have a high carb day on heavy training days you might just burn off all the food you’ve been consuming all day and not use stored body fat for fuel.
Fuck, if that doesn’t make sense to you I don’t know.
But Dina, I need carbs for energy to support my heavy leg sesh – Shut up. Most of this is all in your head. You do not have to go zero carb on low carb days, and you should get more than enough food and energy during that day for your workout. Have a coffee pre gym if you need a bit of a boost. (PS. On your high carb days you are putting more fuel in your body for the next days training sesh)
All that being said, this isn’t something new I just figured out in my head. I know that some coaches uses this approach (as I’ve worked with one), but they don’t say this out loud, obviously.
But why isn’t everyone saying the opposite to what I just said? Honestly I don’t know, I might be completely wrong. But for me this sounds like the more logical approach.
And for a final note, who really wants to have a rest day with no carbs? Like seriously?
Note* If you are training in the morning I would go for a high carb day that day and a moderate one the following day.