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The Meal Plan
By murray | March 17, 2009
Hamilton Personal Trainers believe, that by following a 30/40/30 meal plan such as Empowered you can 
expect to experience an increase in energy, lean muscle tissue, a gradual loss of body fat, improved mental focus and decreased carbohydrate cravings.
The 30/40/30 principle is used to balance blood sugar levels while facilitating weight loss. 30% protein, 40% carbohydrates and 30% fat.
Freebies are foods that can be used freely such as balsamic vinegar, apple cider vinegar, fresh lemon or lime juice, raw garlic, herbs and spices. Use these foods to enhance the flavor and nutritional value of your meals.
One unit protein = 7 grams
One unit carbohydrate = 9 grams
One unit fat = 1.5 grams
Alcohol should be avoided and kept to a minimum as it simulates insulin output, is catabolic and reduces the amount of real food you will be allowed to eat at that meal. 4oz. of wine or regular beer, 6oz. of light beer is equal to one carbohydrate unit.
Most personal trainers in Hamilton agree that its okay to treat yourself to one free meal per week at any time of what ever it is that you have been craving, use this meal wisely. This allows you to get that craving out of your system, then get back on track, it also helps you to stay committed to your goals.
You can make up very tasty snacks that can do a good job of satisfying cravings without having to use your cheat meal,. A sweet, delicious shake made of 1/3 ripe banana, 1 cup strawberries, 1 cup milk, 14 grams protein powder, and 1 tsp flax… Blend and enjoy. This snack is a three unit snack. (3 units each of protein, carbohydrates and fat)
Use raw nuts and seeds to add fats to the meal at the end of cooking whenever possible.
When having a salad try having a lemon wedge and pepper, or remember that your dressing also factors into your fat units.
Consume 7 – 10, 80z. water daily.
You will find that there is a large amount of vegetables in some of your meals, do your best to eat as much of them as possible but be sure to eat all of your protein and fat as the latter two are what helps to keep your insulin down.
HAVE FUN AND KEEP IT SIMPLE, EAT SMART AND NOT LESS
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