{Follow-a-Healthier-Diet} Healthy Nutrition Tips for 2020


hi, guys welcome back to the latest edition of PG Tips today I’m following on from coach sam’s but last week and we continue in that theme of the new year’s evolution trying to get a new you for the better so today I’m gonna be talking about healthy nutrition tips for 2020. but before getting started as always please remember to make sure you hit that Bell for notification so you can receive more great content like this video you’re about to watch and also hit that like share and subscribe tell all your friends about it it really means a lot to us.so when we’re in 2020 a lot of you will be taking on some New Year’s resolutions and among that a lot of you will start to take on new diets. so I’m sure you’re all going to go on the internet go on Google and some of the diets you might come across are as follows you might come across the term pale you might come across the term koto may be the Atkins diet might come across juice cleansing and maybe some intermittent fasting so when you’re doing your research what we need to do is we need to be critical of what you read.

I’m going to ask the question what do all of these things have in common and the majority of the time is that they’re all fad diets and they’re all short term fixes for a long term problem so the things that they have in common is they’ll get you great results within those first 30 days but then afterwards you’re gonna plateau and you’re gonna get stuck where you were and more often than not you’re gonna rebound to a place that worse off than before you started and what they all have in common they’re not specific to you as an individual when you are reading about these I employee to do make sure you try them you don’t know if anything is going to work for you if you don’t try them you need to know if you can stick to something or if you can’t so try them all but make sure you keep some kind of journal or some kind of log of how successful they work for you and whether or not you would like to continue with that process because we just want you to do something that you can adhere to no matter what it is it’s all about adherence and consistency if you can adhere and be consistent to the keto diet all right and it’s working for you start to lose weight that’s great well done to you but it’s cool because this for a lot of people increase in that fat content if you’re not an active person you’re just gonna be a lot worse off you’re not gonna be able to metabolize that fat it’s just gonna get stored and you’re gonna end up putting on a lot more weight than if you were an active person as well as doing this how do we get around these 30-day fats so the best thing you can do is make that buyer specific to you as an individual now by any means this isn’t the best thing that you can do but a great thing that precision nutrition have put forward recently is to make your portion sizes specific to you is something called two-hand rule so for males and females when you are eating specifically your lunches and dinners a great thing that you can do a great tip to make sure the portion size is adequate for your and appropriate for your needs it’s the usual hand is your measurement device so when you’re cooking you can’t hydrate so you press it I see your potatoes your breads it’s used a cocked handful so literally get your pasta pot stick your hand in scoop out whatever that is in Rahway so what if that’s wool rice or pasta whatever layers throw that in the pot and boil that so that’s gonna be your carbohydrate portion size for that meal when it comes to the protein using a closed fist of protein and I mean my
fist is pretty big but some people might be smaller and if you’re a smaller person that’s gonna be quite an appropriate portion size for you so lean meat a closed hand is going to be great so for me that’s a chicken breast but maybe a hamburger it’s gonna be really really good and you want it to be the same thickness and density of your hand as well in terms of fat we’re looking for a thumbs length of visible fat on your plate so if you’re eating a steak if you’ve got visible fat on there so if you’re upstaging who’s got a nice cup of fat on it you don’t have to eat a fun a thumbs length of that fat or maybe if you’re having a salad you want to add a bit of healthy fat to get some probably unsaturated olive oil to that it’s about two teaspoons were so looking at that look visible measure it’s gonna be really really useful and then topping the up round up size of macronutrients rounding that off is to use your two hands flat and that should be as much colorful fruit and vege as possible this for making sure we get as many micro nutrients and vitamins and minerals as possible to ensure that our body functions send the best possible shape to help us metabolize those macronutrients and keep us active if we have now become active in one of our New Year’s resolutions so as I mentioned before keeping the training log is going to be crucial to ensure the success of diet whether you’re doing one of these whether or not you’re following what I’ve just suggested as precision nutrition suggests doing the hand ball if you’re not assessing you’re getting how do you know if it’s working if you’re not keeping track of it I know it is tedious for some people and I know it does take a long a long time especially if you’re in a rush you got busy job busy family life it’s really really tough to keep on track of these things but there are some really good apps out there like light Sun is a great app that I like to use my fitness power is another really really good useful one it keeps track of total macronutrients but also your total calories for the day as well so make sure that you are assessing constantly so that you can continue to manipulate and evaluate as you go through because if you try the Atkins diet for instance you find that it’s having great results for you love that and then if there’s certain things about it that you don’t like you can reevaluate you can tweak that one thing to make sure that you are constantly progressing and that you don’t plateaus as I mentioned if you just stick to these things they’ll work great for about 30 days and then you just got a plateau so keeping the log is really going to help that even it’s just that first month so you have a better idea because you have visible idea of portion sizes for you won’t need to keep referring and log in everything and also you have a better understanding how you’re feeling on certain diets as well so make sure you constantly assess and reevaluate and then the final thing is in the same vein of that reevaluation is it’s continually also question how is that working for you if you in the hand rule and you’ve now seen energy levels are rocking you’re feeling good you’re feeling fresh all the time and that you’re able to go and complete your workout you’re not getting tired during that workout anymore you’re not feeling us fatigued then this is working great for you so I want you to constantly ask that question alternatively if you’re following the hand rule and you realize that actually the keto is working better for you I’ve stuff like question how is it working for you and from there we can continue to progress reevaluate And redetermine our goals and values to make sure that we’re actually aligning everything so if we’re now active and we’re now aligning our diet with that we are then got to move on the right path towards goals and if we’re not how’s that working for you why is it not working answer that question fix what’s not working so that you can continually move forward and meet your goals thank you so much for watching guys we hope you enjoy that video and I’ve been enjoying the current series on New Year’s evolution make sure you tune in next week and we’ve got our group vlog which I know you all enjoy and please remember to hit that Bell for notifications to receive this great content and like share and subscribe