Meal Prepping Mistakes- 9 Things Sabotaging Your Diet

Click Here to Subscribe: http://Bit.ly/ThomasVid Check Out Ample's Keto-Friendly Meal Replacements: https://shop.amplemeal.com/tdl/#TDL My Website: http://ThomasDeLauer.com Meal Prepping Mistakes- 9 Things Sabotaging Your Diet - Thomas DeLauer 1) Preparing Too Many Meals (rebut the 6 whole meals) Published in the journal Diabetologia, researchers found that eating 2 larger meals a day (breakfast and lunch) is more effective than 6 smaller meals in a reduced-energy regimen (for patients with type 2 diabetes) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4079942/ 2) Trying to go Fresh Study - Journal of Agricultural and Food Chemistry A study published in the Journal of Agricultural and Food Chemistry, compared the vitamin content in 8 different fresh and frozen fruits and vegetables - corn, carrots, broccoli, spinach, peas, green beans, strawberries and blueberries - and found no consistent differences overall between fresh and frozen The vitamin content was occasionally higher in some frozen foods; frozen broccoli, for example, had more riboflavin (a B vitamin) than fresh broccoli But frozen peas had less riboflavin than fresh peas; and frozen corn, green beans and blueberries had more vitamin C than their fresh counterparts The researchers also analyzed the amount of fiber, levels of phenolic compounds (good sources of antioxidants) and minerals like calcium, iron, zinc and magnesium in the same 8 fruits and vegetables - found no significant differences between the fresh and frozen varieties https://www.ncbi.nlm.nih.gov/pubmed/25526594 3) Thinking You Need Time - Take a week where you DO Have time, and portion out meats, etc and then freeze them 4) Falling off the wagon and not prepping at all that week 5) Not Having Space in the Fridge 6) Kids/Family Throwing Off - Cook Meats or most difficult portions 7) Cooking/Reheating the Wrong Starches (Rs1 and Rs2) RS1: starch that resists digestion because it’s trapped by intact plant cell walls (in legumes, grains, and seeds) - physically resists digestion because of a protective matrix or coating surrounding the granules 8) You Burn Out - Take a week off and do Fasting for a week When you switch up your routine you’re exercising your brain’s neuroplasticity - essentially you’re improving your brain’s ability to connect the dots between different thoughts — thus increasing your creativity and problem-solving abilities Our memory is associative, which means we connect various pieces of information based on their relationship to each other - the more “plastic” our brains become, the more creative thoughts and connections we’re able to have 9) Packing Snacks - Sabotages because EXTRA WORK, Plus Hurts Fat Loss Whenever you eat food, your pancreas releases insulin into the blood - as the nutrients are slowly absorbed into cells, insulin levels drop, until finally all the nutrients are absorbed, and insulin levels then remain steady at a low, “baseline” level So when you're constantly eating, you're consistently releasing insulin, which puts your body into its "absorptive phase" 10) Naturally Avoiding Fish - Don't be afraid of Sardines, Mackerel Sardines Sardines provide one of the highest sources of essential omega-3 fatty acids and have 740 mg of DHA and 450 mg of EPA in a serving - more than 1000mg of omega 3’s combined (an average 3.75 oz can contains roughly 23g of protein) Sardines canned in oil will contain more fat than sardines canned in water, so many people eating a high fat low carb diet opt for sardines in olive oil However, sardines in water are more ideal if you are trying to optimize your omega balance as adding oil also adds omega-6’s Sardines also contain high levels of selenium, with 87% of your daily needs in one can (3.20 oz) Mackerel This is a nutrient that's a key component of a healthy thyroid gland and it reduces inflammation by inhibiting NF-kB and its activation of interleukin-6 and TNF-alpha production Mackerel is also a fattier type of fish – 100 g of Atlantic mackerel (the most common type, and safest in terms of mercury) contain approx. 14 g of fat, 0 g carbs, 18.6 g protein and comes at 205 calories - more than 1,000mg of omega 3’s Note: some types of mackerel have high amounts of mercury (king mackerel has the highest, followed by spanish and gulf) so opt for north atlantic mackerel when possible It’s very high in vitamin D, and is one of the few food sources of it – 100 g contain 360 IU of it, or 90% of the daily recommended value T cells rely on vitamin D in order to activate and they would remain dormant, 'naïve' to the possibility of threat if vitamin D is lacking in the blood