Beginner’s Guide to a Healthier Diet

Happy Halloween!  What better day to change your diet than on a day where eating sugar loaded candy is encouraged?

Losing weight and eating clean isn’t rocket science. Its quite simple really, expend more calories than you consume and eat whole, real, non processed foods. However, for those just embarking on this healthy journey, these concepts might not be so simple.

In the case of beginners I recommend that you focus on smaller goals and making healthier food choices.  I have put together a guide on how to make the transition from unhealthy to healthy.

Please keep in mind that you don’t need to make all these changes at once.  It is always better to start slow and gain some momentum.  Try picking one of the tips from below and make it a monthly goal.

1. If you are a regular at fast food chains like Wendy’s, Mcdonald’s or Burger King try reducing your trip from everyday to 1x per week.

2. Replace all or most of your sugary drinks like soda and juices, with water or zero calorie drinks.

3. Start incorporating 2 small snacks per day.  This can be an apple with a laughing cow cheese wedge, some carrots or a handful of almonds.  Just make sure its small and consists of whole real foods. Chips do not count as a healthy snack!

4. One of the problems in America is that we supersize everything.  Our bodies can only digest so much food at a time,  our bodies will store the excess as fat. Instead of 3 large meals, try eating 5 small meals spread out evenly throughout the day. The goal is to eat every 3-4 hours. This will help speed up your metabolism making you into a walking, calorie burning machine.

5.  Stick to the correct portion sizes for the main food groups, protein, carbs, fats and vegetables. You don’t need measuring cups, use your hands as a guide.

Protein= Size of your palm

Carbs= Size of a clenched fist

Veggies= Size of 2 cupped hands

Fat=Size of the tip of your thumb

6. Eliminate or cut back on refined sugars such as white flour, sugar, white bread, cookies and cakes.  Instead replace them with whole wheat/grain and natural sweeteners like stevia.

Which of these 6 tips will you pick as a goal this month?

Disclaimer: I am not a certified trainer or nutritionist. Please check with your doctor prior to starting any diet or exercise plan.  The information provided is what I have learned via personal research.

Tone It Up Diet Plan: A Review

Overview: The Toneitup diet plan was developed by Katrina Hodgson and Karena Dawn, two certified nutrition coaches.  The plan came to be when both girls needed to reevaluate their own personal nutrition and fitness goals.  They designed the plan for each other and Katrina alone, toned up 23lbs by following the plan.  The methodology behind the nutrition plan is clean eating and proper pH balance.  It is about eating the right foods, in the right portions at the optimal times for your body to metabolize them.

Cost: The plan will run you $150.00 for a lifetime membership.

What the plan includes: The Toneitup diet plan is a lifetime membership, the plan is updated about 2 times a year and members will receive the newest version for FREE. When new members purchase the plan they will receive the newest version along with all past versions such as (Fall update, Beach Babe).

The plan is 136 pages and includes  recipes, a detailed meal plan, a 7 day slim down ( a strict plan to help you prepare for special events, like photo shoots or weddings), a guide to super foods, a grocery list, printable workout routines,  along with access to a member only online community where you can log your workouts, meals and interact with other members on the plan.

In addition to the above, members will also receive exclusive emails from Karena and Katrina that include motivational tips, workouts and coupons for their protein powder-Perfect Fit and online store.

The diet plan is available in Regular, Vegetarian, Vegan, Gluten Free, Pescatarian, Gluten Free Vegetarian versions.

My Opinion: I have used the Toneitup diet plan and workout routines as a basis for all my nutritional/training goals for the past 2 years.  It is a complete lifestyle change and I would recommend it for individuals who are just starting to change their eating habits and incorporate exercise, as well as those with more experience.  The plan allows for so much variation and manipulation.  There are individuals out there who need a more simplified way to look at food and there are others who prefer a more personalized diet plan.  The beauty of this plan is that it can work for both.   Those looking for more detail, can still calculate the calorie amount, grams of carbohydrates, protein and fats needed for their body from each of the recipes.  You will never feel like your dieting because again, the plan is all about finding balance and making everyday food healthier.  The plan truly teaches you how to make eating healthy and getting daily exercise apart of your every day life.  I love all the recipes and the message behind Toneitup in general.

More places to learn about Toneitup:

Website: http://toneitup.com

Twitter: http://twitter.com/toneitup

Youtube: http://youtube.com/toneitupcom

Disclaimer: This is not a sponsored post. I bought the Toneitup Diet Plan with my own money.  All opinions are my own.