A Food | Diet Update

6/01/2017


What can I tell you about my diet and what have I been eating for the past six months? You know my philosophy - it's all down to balancing things out. Even when I wanted to lose 10kg I haven't been cutting anything out and every change was gradual as the worst thing you could possibly do is abruptly cut out all the carbs - that's something I'd never ever recommend. 

Basically, what helped me lose weight and keep all those juicy extras away is just common sense. I never skip breakfast, even if it's not going to be ideal - so what if I eat a croissant? A variation of oatmeal and/or eggs is ideal although I have been noted to eat rumpsteak for breakfast on a leg day. Chicken breasts, an entire chicken (poultry in general), fish (salmon, mackerel, tuna etc.), rice, potato, mushrooms, veggies (asparagus, spinach, salad, tomato, broccoli etc.), fruit (banana, kiwi, orange, strawberries, raspberries, pineapple, apples, pomegranate etc.), nuts (almonds, hazelnuts, peanuts, pecans etc.), dates, dark chocolate (min.70% cocoa) for sweets, chia seeds, goji berries and at least 2l of water per day are roughly the backbone of my diet. 

I supplement my diet with omega-3, acai, maca and whey protein powder. I eat 4-5 meals per day (a protein shake, a bowl of fruit salad and just a salad count as a meal) and I try not to have too much food on my plate - it's easier to add some if necessary than to over-eat and have a hurting belly. I don't buy premade juice, sodas (sometimes a Coke Zero creeps in) and I sometimes eat chocolate, pasta bolognese, have a burger or a slice of pizza - accent is on sometimes. There's not much to it really but there is much to exercising self-control. It's easy to mess up - again, and again, and again - key thing is not to feel super bad about it and give up on everything altogether. We all deserve second chances.

I've also been very regular at the gym, with my workouts being focused on weight training. Cardio, not so much - once a week. With this approach I'm able to maintain a healthy weight and physique, something I feel comfortable at without much (if any) sacrifice. I am, however, planning to lean down a bit during the summer and if I actually achieve what I want, I'll be posting more about it.

This post was more of a round-up since I've been getting a lot of questions and a lot of you are interested to know more about my day-to-day food and workout schedule. I am working on it but in the meanwhile - this is pretty much it. If you've been doing something right with food - I want to know about it. If you messed up and have been struggling with food - let me know about it. I would love to discuss about everything us women go through as we all know there are ups and downs. It's a part of life and nothing to be ashamed of but certainly something to think about and improve on. Do you agree?

  • Šta bih vam mogla reći o svom načinu prehrane tokom zadnjih 6 mjeseci? Znate već moju filozofiju - nekako najviše volim da održavam jedan zdravi balans. Čak i kada sam željela smršati 10kg koje sam smatrala viškom, nisam se ničega u potpunosti odricala i svaka je promjena bila postepena. Najgora stvar koju možete učiniti jeste da naglo prekinete unos npr. ugljikohidrata - to nipošto ne bih radila ni preporučila. 
  • U suštini, ono što mi je pomoglo da izgubim i učinim da se sve sočne rolnice i ostali viškovi ne vraćaju je najobičniji zdravi razum. Nikada ne preskačem doručak, pa čak i ako neće nužno biti idealan - pa šta ako pojedem kroasan ili pecivo uz namaz? Varijacije zobene kaše i/ili jaja su neki idealan doručak ali ako znam da ću određeni dan raditi vježbe nogu (koje su dosta naporne), onda za doručak pripremim ramstek uz somun i salatu. Pileća prsa, cijelo pile (uopšteno perad), riba (losos, skuša, tuna, itd.), riža, krompir, gljive, povrće (šparoge, špinat, salata, paradajz, brokula itd.), voće (banana, kivi, narandža, jagode, maline, ananas, jabuke, nar itd.), orašasti plodovi (bademi, lješnjaci, kikiriki, pekan orasi itd.), hurme/ datule, tamna čokolada (min. 70% kakaa) u službi slatkiša, chia sjemenke, goji bobice, i barem 2l vode dnevno su, ugrubo rečeno, okosnica moje prehrane. 
  • Od suplemenata uzimam omegu-3, acai, maca i whey proteinski prašak. Jedem 4-5 obroka dnevno (u obrok računam proteinski šejk, voćnu ili običnu salatu) i nastojim da na tanjiru ne trpam puno hrane - lakše je dodati koju kašiku ako i dalje osjetim glad nego da me stomak boli od prejedanja. Ne konzumiram kupovne sokove, gazirana pića. Nekada se doduše počastim Zero kolom, čokoladom, bolognese tjesteninom, hamburgerom i pizzom - samo pazim da to ne postane navika. Ne mogu niti želim izmišljati "toplu vodu" ali stvarno nema neke velike filozofije, nije u pitanju nešto nemoguće ali jeste bitna samokontrola - i vježbati je. Naravno da je lako zabrljati i opustiti se - nema potrebe da se zbog toga izjedamo pa od svega da dignemo ruke. Svi zaslužuju drugu šansu i naučiti da je sami sebi dajemo.
  • Mogu reći da sam redovno odlazila u teretanu tj. bila sam svo vrijeme fizički aktivna a vježbanje je bilo fokusirano na treniranje sa tegovima. Kardio nije bio toliko u fokusu - jednom sedmično sam ga ubacila u treninge. Sa ovim pristupom mi je lako održavati za sebe zdravu težinu, figuru sa kojom se osjećam ugodno a bez pretjeranog odricanja ili muke. Ono što planiram za naredni period jeste da postignem nešto bolji tonus i možda da još malo oslabim na kilaži.Vjerovatno ću to na neki način zabilježiti i podijeliti sa vama.
  • Ovaj post sam zamislila kao generalni osvrt na prethodne mjesece jer dobijam veliki broj upita vezano za moj svakodnevni raspored prehrane i trening. Ovo je nešto na čemu bih željela raditi više za blog ali u međuvremenu - napisala sam neki kratak osvrt, čisto da dobijete dojam kako razmišljam i pristupam svemu. Ako ste u svojoj prehrani napravile pomak - voljela bih da mi o tome pišete. Ako se sa nečim mučite, imate prepreke koje vas spriječavaju da postignete željeni cilj - i o tome bih voljela da čitam. Cilj mi je potaći zdravu diskusiju jer sve mi imamo uspone i padove. To je jednostavno dio života i ništa neprijatno ali je svakako nešto o čemu treba razmišljati i pokušavati pronaći rješenje. Da li se slažete?

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