6 Rules for the ultimate meal

Creating the ultimate meal

The ultimate meal, wether it is your breakfast, lunch, dinner or even your snack should follow this six criteria. This will ensure that your path is heading to a leaner, healthier and sexier You.

1. Protein

Protein is a must in every meal! There are many reasons for that, the first and probably the most important. Protein is difficult for your body to store as fast, the body either uses it or throws it away. This is also the cause of why you need it in every meal. Since it can't be stored, you must keep ingesting protein to keep your muscle form breaking down. An effect of a high protein intake is that it boosts your metabolisms, meaning your will burn more calories a day. Combined with the fact that protein makes you feel like your full quicker and longer. Protein is a must when aiming for a leaner and healthier body. Try adding some of these [protein sources] to your ultimate meal for a protein boost

2. Slow Carbs

Carbs can either be used as an instant energy source, like energy drinks, excreted (when it has a lot of fiber) or stored as fat.

Fast carbs will higher the sugar level almost instantly and a lot. When this happens the amount of the hormone insulin will increase too. More insulin in the body makes you store more fat. Also fast carbs will make you feel hungry again, very quickly.

Slow Carbs take longer to digest, which means it takes longer for you to get hungry again. The peak of the blood-sugar is also a lot lower. Which means you will have a steady supply of energy in stead of a big peak and after that a big crash. Check our nutrition guide for Slow Carbs

3. Fiber

Fiber are basically carbs that can not be digested by your body. They help keep the level of your blood-sugar stable, because they slow down the digestion of your food. Which enforces the effect of slow carbs. Which means you'll feel full longer and won't grab an unhealthy snack.

Great sources of fiber are: Nuts, Vegetables, Wheat bran, Beans, Oats, Seeds, Fruits.

4. Healthy fats

Eating fat doesn't mean you will get fat. If you eat a lot, of course that will be the result, But choosing the right fats could actually lead to fat-loss and weight-loss, if eaten with care, that is.

Unsaturated fats can improve blood cholesterol and are also essential for some processes in your body. Unsaturated fats are mostly found in plant sources (nuts, seeds, olive oil), and other important fats are found in fish.

The unhealthy fats are mostly from animal sources like meat, dairy and eggs. So try to get the low-fat version of these foods

5. Great taste

It doesn't matter how incredibly healthy your meal is going to be, if it tastes like crap, you probably won't eat it. Which means you will go out for a snack later on the day. Try to add some flavor to your dishes by adding pepper, a little bit of salt. Or maybe some paprika powder. These and other herbs will make a big difference for your meal. Try them and keep varying to get new flavours.

6. Water

Water makes your stomach feel full, which means you'll eat less during the meal, if you drink water during. It also means you will eat less after your meal if you keep drinking water throughout the day.

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