Basic rules for healthy nutrition
- Drink a large glass of water immediately after getting up and 1.5l – 2l of water for the rest of the day.
- Breakfast should be eaten within 1 hour of getting up.
- Eat at least 5 meals a day (a good breakfast, 2 meals and 2 snacks).
- Never leave more than 5 hours between two meals or 3 hours between snack and meal.
- The last snack should be consumed 30 minutes before bedtime.
- If you take dinner right before bedtime, have the evening snack in the afternoon.
- Avoid sweets, pastries and drinks that are high in sugar.
- Strongly reduce unwanted carbohydrates such as bread, pasta, rice, pizza, biscuit, crackers, breadsticks, potatoes, carrots and bananas. It is best to avoid them completely for the first two weeks and then consume them according to the portion schedule.
- White meats such as chicken, turkey, rabbit, venison, etc. are preferred.
- Lean red meat, cured and cured beef and ham are occasionally allowed.
- Eat fish two to three times a week, at least one of which is oily. This way you have your dose of Omega-3 fatty acids and you do not need extra supplements.
- Do not eat more than 2 whole eggs per week. Above that limit, you only take the white.
- Every meal or snack should be in balance and always consist of: 40% carbohydrates, 30% proteins and 30% fats.
- Skimmed milk and skimmed natural yogurt contain carbohydrates, proteins and fats in the ideal ratio of 40% – 30% – 30% (see article “how much can I eat?”).
- Extra virgin olive oil, olives and almonds should preferably be the source of fats.
- Reduce fats rich in Omega-6 fatty acids such as soybean oil, sunflower oil, corn germ oil and other seed oils as they can promote inflammation.
- Replace sugar with fructose.
- Do not drink too much coffee and avoid alcohol.
- If you like a glass of wine, preferably have a glass of red wine with your meal. Wine is a carbohydrate so take a close look at the 40% – 30% – 30% ratio of the meal.
“Apply these simple ground rules for a healthy diet. It couldn’t be simpler”
Werner Destrijcker
Founder and coach