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 Tired of different diets: counting nuts, tofu and measurement of sensation of complete exhaustion at the end of the day? We called Bob Siboera (Bob Seebohar) - Master of Science, a certified specialist in sports dietary US Olympic Committee to determine whether there is another way to get the body you dream of. He said that to eat right and feel great - as if to consider the big picture, that looks like a target.
His system «Fuel Target» - an easy way to obtain all the necessary nutrients without the extra calories. The result is a more focused and productive in the day, lose weight without feeling hungry, you do not have excess energy, which is necessary to get rid of in the gym. "I have used this system as with teenagers and people over 65 years - it really helped all these people", - stated Siboer.
How does the system of "target":
Round 1 - "apple" - includes lean protein and healthy fats (salmon, tofu, chicken, eggs, walnuts, olive oil).
Round 2 contains whole fruits and vegetables (watermelon, bananas, pomegranates, oranges, broccoli, cabbage, spinach, beets, etc.).
Round 3 contains cereals and starch (brown rice, wheat cakes, etc.). Not included in everything else: alcohol, processed sugar and wheat produktny (chocolate chip cookies (with cream filling) and white bread), groceries, candy and most foods rich in calories.
"Changing the way of your understanding of food," - says Siboer. Each meal you have to start from the center of the target. First, select the source of proteins, then you take over the vegetables or fruit, and then it was the turn of cereal.
In practical terms, this means thinking about the center of the sandwich first. Then add plenty of vegetables, such as spinach, tomatoes, onions, peppers and bread. Siboer says: "Usually people are primarily concerned about carbonates and forget about other important nutrients."
To your weight has always been stable, watch how far from the center of the target rejected that food which you eat depending on your vitality. In those days, when you do not visit the gym, it is better to prefer food from the circles 1 and 2, and only very slightly - from the circle 3. In those days, when you work a lot, look for more food out of the circle 3, as you It will require more energy. "The beauty of the system to the target is that you do not need to control the size of portions. The protein and fiber in the circles 1 and 2 make your body feel full, as long as you do not eat too fast, "- says Siboer. In general, it recommends eating two meals a day (you can also afford two snacks) to the blood sugar level was stable. And in those days when you do not have to visit a gym, you should skip a morning or afternoon snack.
Siboer not a "food Nazi": he knows that sometimes you want to drink a delicious cocktail or eat some delicious dessert. "This is a target for darts, and you do not get exposed to it every time," he states. "If you can stay within a circle of 90% of the time, it is - a great figure."
So, forget counting calories, eating your frustration, or failure of any category of food. Target - the easiest way to achieve your ideal weight.
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