Odyssey Health and Fitness has a Sports Nutrition Advisor that can make up specialized meal plans and diets for you based on whatever your goals may be: Muscle Gain, Fat Loss, better performance or just all around healthier lifestyle.
Changing your diet the smart way!
Implementing a change in you nutritional habits can be hard and we recommend that you make any changes gradually. For example: Most experts agree eating frequently (every 3-4 hours) is the best way to keep the body fueled. Which allows it to burn more fat and retain/build more muscle. If you currently only eat two big meals a day do not try and do this right from the start, you are setting yourself up for failure. Instead, add one meal in per day for a few weeks and get used to it, then add in a snack or two and you are pretty much there!
General Guide Lines
As stated above you want to eat every 3-4 hours throughout the day. This works out to 5-6 meals per day, which can sound overwhelming at first, that is why we recommend changing your habits slowly to set yourself up for success.
Eat every 3-4 hours
- For most people on regular schedules this means they will eat at: 7am, 10am, 1pm, 4pm, 7pm, 10pm
- Have “Meals” at 7am, 1pm and 7pm and have “Snacks” at 10am, 4pm and 10pm
- 7pm meal and 10pm snack should be fairly small and low in carbohydrates as you do not need this energy late at night
Have equal portions of Protein and Carbohydrates at each meal, but don’t forget to have good fats too!
- Never just have a bunch of carbohydrates, always balance it with protein
- A portion size is about the size of your palm
- Make sure you have enough fat in your diet, fat does not make you fat…excess calories do!
Set yourself up for success
- Start an effective exercise routine that you will stick to and have time for…there are many workouts that you can do in under 30 mins!
- Do it with a friend and/or see us in person for more advice, tips and a plan made especially for you.