Being long time competitor, I have tried many approaches to get lean for a contest. Such approaches include ketogenic diet, carb rotation diet, high carb-low fat, low carb-high fat and more. Finally, tired of all the bland and boring meals day in and day out, I started to experiment with the limited ingredients that were available to me during my contest preparation.
After long hours in the kitchen, I have developed over 100 tasty and exciting recipes that would not hinder my progress of getting “shredded” for the show. In fact, with a little bit of imagination you can still enjoy amazing food and do it absolutely guilt free!
You will encounter the same ingredients over and over again throughout this blog. I made sure to pick the leanest types of proteins, the most effective fat burning spices, complex carbs and the best unsaturated fat sources possible. These ingredients are staples in my diet, due to their high quality and effectiveness, when it comes to getting rid of excess fat and staying healthy.
Here is the list of some of the staple foods I used in this blog:
Protein
Due to its thermogenic properties, protein possesses a very effective fat burning effect. High protein diets were proved to burn the most fat, keeping hunger at bay and providing highest energy output for longer without “crashing”. In this blog I use only the highest quality protein to ensure the most optimal health benefits. Please note: all meat must be measured raw before cooking.
Egg whites:
Are low in cholesterol, high in protein, have zero fat, overall low in calories. A single egg white also offers 1.3 mcg of foliate, 6.6 mcg of selenium, 2.3 mg of calcium, 3.6 mg of magnesium, and 4.9 mg of phosphorus. A single egg white also offers 1.3 mcg of folate, 6.6 mcg of selenium, 2.3 mg of calcium, 3.6 mg of magnesium, and 4.9 mg of phosphorus.
Chicken and Turkey Breast:
These two types of meat are lean and are very versatile when it comes to cooking. If prepared correctly, you will get your full serving of complete protein and a minimal amount of fat.
Canned Tuna (in water):
Very lean and easy to work with protein that will provide 28-30g of quality protein per can.
Tilapia/Basa/Haddock/Shrimp:
White fish, as well as shrimp, are great and easy to handle ingredients that make many delicious recipes.
Whey Protein Isolate:
Whey protein isolate powder is one of the easiest types of protein to digest. I use whey isolate protein powders in many of our delicious desserts. Make sure you choose whey isolate protein powders that have been filtered using the micro-filtration method, as it ensures that the protein powder is of high quality.
Cottage Cheese/Greek Yogurt:
The protein contained in dairy breaks down slowly, supplying you with a steady stream of amino acids throughout the entire night. Greek yogurt is also rich with probiotics that will help your digestion. I did not include any other dairy products here, as most of them are high in sugar and will not be beneficial for you if you are trying to lose weight.
Carbohydrates
Most people are afraid of carbs and for a good reason; if too many of them are consumed they are easily turned into fat. However, if consumed in the right quantities and in the right times of the day they will help you lose weight and keep you energized. It is also important to consume only the right types of carbs. In this blog I use only the highest quality carbs to ensure best results.
Oatmeal:
Oatmeal contains low glycemic carbs that digest slowly and provide energy for long periods of time. In addition, oats are a very filling type of food, meaning that you can have smaller amounts of calories and feel fuller, due to the high fiber content. Last but not least, oatmeal is a very flexible ingredient and can be included in pretty much any recipe possible. Due to neutral taste, it easily absorbs the flavors of other ingredients. Other benefits include high levels of magnesium that will help you keeping your
blood sugar balanced, contains antioxidants and reduces bad cholesterol. Gluten free oats are available in stores if you are allergic.
Sweet Potatoes:
Another low glycemic and filling carb source is sweet potatoes. Just like the oatmeal, sweet potatoes are a great source of carbohydrates that are absolutely gluten free. They are also a good source of vitamin B6, C, D, iron, potassium and magnesium. As well, sweet potatoes contain carotenoids that are antioxidants that will keep you healthy. Sweet potatoes share their versatility with oatmeal and can be used in a long list of recipes, from savory to sweet ones.
Ezekiel Bread:
Ezekiel isn't actually a bread per se, but an assortment of sprouted grains combined together and baked. It contains some gluten, but the amount is not as high as in the regular whole grain bread. The glycemic level of the Ezekiel bread is actually even lower than that of sweet potatoes' and oatmeal's. Just like other whole grain breads, Ezekiel is a rich source of minerals and antioxidants, but sprouted grains contain a higher level of these nutrients. In other words, unless you are allergic to gluten, you
can keep your toast and sandwiches in your diet!
Fats:
Unlike the common belief, eating fat will not make you fat. It will also not clog your arteries and cause heart disease. That’s if you eat the right types of fat. In this blog we use only the “good” fats and avoid the bad trans and saturated fats. These fats will lubricate your joints, will make your heart healthier and turn on enzymes that burn fat and turn off those that store fat, among other benefits.
Nuts and Nut Butters:
It is a common knowledge that the fats coming from nuts and such natural butters made out of peanuts, almonds, cashews, hazelnuts and macadamia nuts are high in omega 3 which can actually help you to use fat for energy. These are very delicious sources of fat and can definitely help you achieve your goals, as long as you don't consume too much of them. Nut butters must be natural, without additives (simply read the ingredients on the label, no other ingredients should be listed other than nuts and salt).
Fish Oil:
We consider fish oil to be a must in every diet. Among the myriad of health benefits of fish oil supplementation is its ability to make your body burn fat for energy and inhibit the process of fat storage. It is also good for brain, heart health, joint lubrication, skin health, immune system and much more.
Flax Seed Oil:
Another great source of omega 3 is the flax seed oil. It is rich with ALA (57%) and acts as a natural laxative. It also calms the intestinal lining and has the potential to reduce bad cholesterol.
Coconut Oil:
This super food will also burn fat for energy and tastes amazing. It is best to use it for cooking, as it has a high burning point.
Extra Virgin Olive Oil:
The health benefits of this oil are well known and its amazing taste will make any salad taste amazing. However, it is not very good for cooking as it has a low burning point.
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