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Nutrition - Coggle Diagram
Nutrition
Meal timing
ideal: 2-3 meals a day, 5-6 hours from each other
positive benefits: greater focus, more energy
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beverages between meals: water, tea, coffee are allowed
without adding cream, sugar or sugar substitutes
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if you do consume an insulin spiking food, make it your last meal
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Insulin
3 moderate meals of lean protein, unprocessed carbs and fats reduces the time of insulin spikes
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Workout timing
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if you want to work out in the morning, you need to have breakfast afterwards, not before
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Food choices
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beverages
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protein shakes are okay, but they also lead to insulin release and potentially hunger
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drink 2tbs of apple cider vinegar diluted in 350 ml of water per day (preferably consume right before meals)
reduces insulin spikes, promotes feeling of fullness
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cheat meals once a week
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keep cheat meal to a 2 hour window, no cheating before and after
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