by Ashley Randall
It’s that time again, guys. The October Challenge is back upon us and gets me excited because last year’s Challenge is when I first started coaching. Whether this is your first time partaking, or you’re back for a second go around it’s going to be a very exciting month here at P360!
So, to help you all say on track I’ve got some simple tips and reminders for you.
The number one mistake that most people make when trying to shed fat or lose weight its not taking in enough fat. Yep that’s right, you need to eat and replenish your body with fat if you want to be able to lose it. But you can’t just slam muffins and donuts, the dietary fat needs to be the best, cleanest, healthiest fat you get.
Here is a list of ‘Healthy Fats’ that you can eat during the Challenge.
- Eggs – Full eggs with the yolk! If you’re getting free range brown eggs there is no need to worry about eating the ‘whole’ egg. They contain healthy fat and valuable nutrients like choilne. Dietary cholesterol does not directly effect blood cholesterol so long as you follow a low carb approach, so do not fear the yolks. That’s where all of the nutrients live!
- Coconut oil – Cook with it or put it in your coffee. It’s better then olive oil and can be used for any oil substitution.
- Grass Fed Red Meat – Healthy CLA fats galore. Meat keeps you satiated for a long time and the protein is an invaluable part of your training.
- Bacon – Opt for nitrate/ hormone free. Bacon is a perfectly acceptable and satiating food, just make sure you don’t eat bacon with high carb meals.
- Fish Oil – One of the best supplements we can take to fight inflammation and keep our joints lubricated.
- Almond Butter – I add this to just about everything I eat including Greek yogurt. If you have a few stubborn pounds to lose, I would stay away from too much. Otherwise, all-natural sugar-free almond butter is a great filling food. It can be pretty high calorie, so try not to eat jars of it each day, though.
- Greek Yogurt – It has less sugar and more protein then the other crapy stuff, not to mention it is less processed and much better tasting! Just make sure you get the kind that comes without the syrupy fruit blend. Add your own fresh fruit if you wish.
Other tips to remember as we enter into October.
- Drinks LOTS of water! This helps to flush fat and toxins out of your body by staying well hydrate.
- Get plenty of sleep. This is surprisingly one of the sneakiest ways fat gets stored as a lack of sleep and stress equals high cortisol levels and increased fat storage.
- Focus on clean, unprocessed foods that our body handles and digests well. The more processed, the more it tends to include fat promoting things like trans fat, high fructose corn syrup and other dangerous food inventions.
- Keep your starchy and complex carbs for after you work out.
- Challenge yourself on the weight and don’t be afraid of strength training. I do heavy deadlifts, squats and presses two to three days a week. Light weight is not going to burn much fat. So make sure you have a mixed style of training!
- Don’t buy into outrageous claims on the cover of women’s fitness magazines. Stick to the plan, ladies!
Like I said guys, short and sweet. Carbs down, fat and protein up!
Since we’re all terrified of “diets”, here’s a delicious dessert recipe to help quell your fear that you have to eat cardboard to lose fat.
Avocado Chocolate Pudding
You will not taste the avocado. You will taste the chocolate.
1. 2 medium avocados, they need to be ripe
2. 1/4 cup cacao powder or coco powder with low sugar
3. 3/4 cup raw honey
4. 2-3 tablespoons of coconut oil (you can sub this for almond milk, only use 2 tablespoons)
5. 1/2 tablespoon of vanilla
Combine everything in either a food processor or use a hand mixer, and your done! It’s that simple and that good! This is a great recipe and snack because you feel like your having a rich treat and your filling up on lots of good healthy fats that keep you full and don’t fight against your plans to burn fat.
For more in-depth information and recipes, check out the 360Nutrition Guide.
Ashley is a trainer and nutrition coach at Performance360. She holds her fitness degree from San Diego State University.