Over the last few days I have been focusing on what types of food to eat for weight loss in Dragonboating. Today we are moving onto how to maintain your weight whilst keeping your fitness in Dragonboating. So my main focus today is to discuss what types of food to eat and also staying consistent in your eating habits. The most important point here is keeping to 6 meals a day. Once you remember that then it’s a matter of timing and type of foods you eat that makes all the difference. By ensuring all meals include (lean) protein, you will be on your way to maintaining your weight and being fit at the same time.
Eating protein with each meal is essential to avoid triggering a carbohydrate/insulin response, which will make you hungry and increase cravings and bingeing. (This easily leads to eating junk food such as chips and lollies.)
(If you don’t remember what that is, I talked about it in my previous post at Role of Food in Dragonboating
What are the protein servings mentioned above and which foods are they?
The main food we have been talking about is Protein. It’s important to eat Protein that is lean in nature and here’s a good reason why: lean protein allows you to maintain muscle mass and keeps your metabolism running at full speed. Lean protein also is an excellent choice when it comes to satisfying hunger and keeping blood sugar levels steady.
In relation to the meals servings above, you can work out how much protein you need to eat depending on your gender:
- Female meal portion sizes (approx) = 100g or less
- Female snack portion sizes (approx) = 50 – 100g
- Male meal portion sizes (approx) = 150g or less
- Male snack portion sizes (approx) = 50 – 100g
Or even a simpler method, this can be estimated as palm size portion.
Meat & Poultry: Beef, chicken breast, light ham, lamb, turkey, veal, pork tenderloin, egg, egg white.
Seafood: Fish, crab, lobster, shark, oyster, prawn
Vegetarian: Tofu, lentils, chickpeas, dried beans, vegetarian sausages, vegetarian mince.
Ideally it would be recommended to eat real food at every meal, but it’s not always practical. So for your snacks you may want take protein bars or shakes which maybe more convenient. Main meals are social times and should be real food whereas snacks should be there to help keep your metabolism in running mode.
Generally keep to protein snacks that are low in carbohydrates and low in sugar. As a rule of thumb, when buying protein bars, make sure the carbohydrate content is less than 10g per 100g and protein is 30g or more per 100g. Remember though that real food is always best!
Tips for successfully maintaining your weight:
* You can have unlimited salad/vegetables at breakfast with protein if desired (in moderation of course)
* As well as starch at breakfast you can also have starchy carbohydrates at lunch if desired.
* Drink at least 2-3 litres of water a day.
* You can have a choice of either 1-2 serving of fruit or 1-2 serving of grain with your protein at breakfast and lunch.
* I recommend taking a daily multivitamin with omega 3.