It happens to us all, you get home from work or the gym, you’re tired, stressed and just want to lay down and watch TV.
It’s your first real opportunity to relax and it’s the very time when cravings hit. You plan on being “good”, but before you know it you’re tucking into something you shouldn’t be and it’s usually high carb!
This will certainly hinder your “I want to get lean” plan.
I cannot tell you how many people I come across make this fundamental error in their efforts to get lean. Anything high in processed or starchy carbs (fibrous carbs are fine) after 6pm is going to limit your fat loss progress…. period!
Why?
Your body is basically sedentary and little energy is being used, therefore you’re not actively burning those carbs off.
The Scenario
Let’s create a scenario.. You sit down to watch a movie with a big bag of popcorn, maybe some candy or some tortilla chips. But it doesn’t always stop there! the thing with carbs is they are so addictive and we often over indulge. This is where all the efforts you’ve made in the gym go to waste!
If you want to get truly shredded and you’re not a naturally lean person, then this mental challenge must be overcome.
It’s all about discipline and if you can’t nail this, then you’re climbing an uphill battle. Carbs after 6pm MUST be reduced, but as many of you have asked “What can I eat, I get so hungry?”
What To Eat?
Below are some great high protein/low carb options that are the perfect evening snack. What’s more, they’re quick and easy to prepare and most options can be halved and refrigerated for consumption at another meal time.
Egg White Omelette
This is a great evening protein snack that will offer plenty of quality protein, low fat and low carbs. Here’s how to make a perfect egg white omelette. [Carton Egg Whites may be used]
Method: In a bowl separate the whites from 5 large eggs. Add a little pepper. Spray frying pan with either Pam Spray or use some olive oil, heat up and then add the contents of the bowl. Cook in pan until lightly brown on both sides.
Cottage Cheese & Raspberries
Another great little snack to provide some quality protein. Be sure to look for low fat or healthy option Cottage Cheese (Dry Curd Cottage Cheese is even better) and never use the full fat variety.
Method: Simply empty the contents of the cottage cheese into a cereal bowl and then wash 15-20 raspberries and add to the bowl. For added taste you may sprinkle cinnamon.
Casein Protein Shake
Unlike Whey Protein, which is a fast release protein ideal for use after intense training, Casein Protein is a slow release form of protein and is much more beneficial before bedtime. Because of its delayed absorption it will actually feed your muscles throughout the night.
Canned Tuna Salad
Plenty of protein in this meal. Where possible always use Water Packed Tuna. Fresh Tuna could also be used.
Method: Empty of the contents of a regular sized tin of tuna into a bowl. [You can use half the contents depending on your individual protein requirements]. You may add some lemon juice for flavor. For the side salad you may either use loose leaf lettuce, cucumber, watercress or chopped tomato.
Lean Meats like Chicken and Turkey
These are great with some green veggies like broccoli on the side. It won’t be to everyone’s taste this late in the evening, but for big eaters this is a great high protein, low carb meal.
Rice Cakes
These are great low carb snacks that can certainly fill the whole. Low calorie and low sodium too, so feel free to add a couple or three of these to late evening snacks.
So if you truly want to shed those excess pounds, sculpt those abs of steel then the above are some great options for you.
I Want To Get Lean
Remember, as mentioned above, it takes mental discipline on your part to stick to your “I want to get lean” resolution. You can have the best abs or cardio workout program in place but if you don’t have the mental toughness to stick to this key diet fundamental, you will never achieve the results you truly want.
This should light the fire under your butt to get serious and put 100% into your physique goals.
Popularity: 42%
You could also eat flaxseed before you go to bed