1. A Restrictive Diet

With limited food sources, fixed eating times and food quantities, this old school method of eating six small meals a day consisting of ridiculously small quantities of unseasoned chicken breast and boiled broccoli, can work. Will it necessarily work? If the calories are off, no. Is it the only way to get lean, hell no! It does not only bother us at Camp Fitness that you do not get enough micronutrients and variety of food using this approach, but if portion sizes are not adequate, a one-size-fits-all diet can kill the initial motivation to get fit, as it will still yield no results. Not to speak of developing eating disorders. This one is in our opinion, a clear fitness faux pas.

2. Eating Clean

No one true definition of what eating clean is, truly exists, unless your food was sponsored by Rexoguard, that is. Lame jokes aside, this usually refers to eating wholesome micronutrient dense food, ideally as unproccessed as possible. We are obviously pro-healthy eating, but eating healthy is NOT the equivalent of eating at a caloric deficit. Many people can simply cut out junk food and lose some inches off their waist, that is a step in the right direction, but it is not enough. It is also necessary to weigh the food you eat, as in our experience most people will find themselves overeating “healthy fats” and “natural sugars” in no time. (Think nuts and honey; delish! That’s why we eat too much).

Eating Clean

Eating Clean

3. A Flexible Meal Plan

This is what we do when we want to shed bodyfat effectively. We design a meal plan for ourselves and for our all our clients, according to a goal caloric intake, but including a blend of foods, both “clean” foods and the occasional tasty treat or meal. Rather than needing cheat meals, why should YOU not CHOOSE what to eat on a meal plan, and make alterations to the portion sizes or make substitutions where possible? This way the potential for setbacks is drastically cut as one can eat tasty food, like pasta, chocolate, ice cream and all the rest, everyday, so long as in moderation.

A Flexible Meal Plan

A Flexible Meal Plan

4. Counting Calories

This is also one we recommend for all people trying to stay fit, though we do not recommend that beginners jump straight into counting calories. It is a scientific fact that eating 1200 calories consisting only of ice cream versus consuming 1200 calories comprising a blend of whole foods rich in micronutrients and high in fiber will produce similar fat loss. Yet, the former will have a negative impact on health. Also diet adherence when just tracking calories and treating all foods equally can be difficult as some are not yet mentally ready for making the big jump and controlling all their food portions with no exception. Generally, a person will be ready to count calories after a year or two of adherence to a proper fitness meal plan and lifestyle. This is what we do to maintain a fit physique year round at camp fitness. You can clearly just eat healthy and get fat, but get your calories right and all your bases will be covered.

Counting Calories and Tracking Macros

Counting Calories and Tracking Macros

5. Tracking Macros

This one is a definitive must for physique related competitors and those who work in the fitness industry. However, for the general public it generally adds a further layer of complexity to one’s diet, making its learning curve steeper. Adherence will also be more challenging when counting macros. This is mainly because rather than one number for calories one would have to track three separate digits for protein, carbohydrates and fat, then try to fit their daily food within those numbers. It offers a small edge to physique competitors trying to diet down to single digits of bodyfat without leaving room for error, or perhaps suits the hardcore gymrat who does not mind all the counting, or even finds it entertaining. Other than that, counting macros should be off the menu for those looking to get lean for the beach, as it is an unneccessary complexity which may lead to obsessive tendencies, unless one takes the day with a grain of salt. Generally those who have been counting calories for some years, find it easier to track macros without going insane, but still these find it hard to track macros to the gram all year round.

FINAL VERDICT

We recommend sticking to a flexible meal plan designed by someone with real world flexible dieting experience (stay on the lookout for restrictive diets, frequently sold by health and fitness “professionals” and “experts”) reaching your goals, then slowly moving on to count calories, eventually doing it instinctively and staying fit for life!

BONUS TIP: Questions to ask oneself when sticking to a meal plan;

• Do I like the food in it, and do I already eat it regularly?
• Who did I get the meal plan from, does he or she have experience eating a variety of foods and staying lean? does he or she use performance enhancing drugs to look fit, if so, am I ready to take that step?
• Does it look like something I can manage for life, also can I tweak it when I reach my goals or will I have to go “OFF” the diet?
• Is the amount of food enough to keep me full, does it agree with my body and does it effect any illness I suffer from?
• Are there enough choices for every meal?
• Am I just trusting someone because he is “qualified”?
• AM I WILLING TO MAKE A CHANGE ?

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Adam

Adam

The post fac appeared first on The Third Eye.

Macros for the entire recipe: 369kcal 38P 35C 8F

Prep time: 10 mins.

Cooking time: 0 mins.

Serves: 1

INGREDIENTS

1. 125g raw shrimp
2. 50g red kidney beans
3. 100g lettuce
4. 10g rucola
5. 100g cherry tomatoes
6. 30g onions
7. 60g coleslaw (without mayo)
8. 100g grilled aubergines
9. 10g olives
10. 20g Extra Light Mayonnaise
11. 20g Low Sugar Tomato Ketchup
12. 10g Parmesan Cheese Shavings
13. 1 Slice of Lemon
14. Paprika
15. Salt
16. Pepper

 METHOD

1. In a small bowl, mix the ketchup, mayo and shrimp, then season with paprika.
2. Add all the other ingredients to your plate and top with the shrimp mixture.
3. Season with salt, pepper and lemon juice to taste.

Enjoy.

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The post Supersize Prawn Cocktail appeared first on The Third Eye.

Macros for the entire recipe are: 521kcal 18P 77C 15F

Prep time: 30 mins

Cooking time: 15 mins

Serves: 1

INGREDIENTS

1. 85g wholewheat pasta
2. 150g raw aubergine
3. 200g cherry tomatoes
4. 50g ricotta
5. 30g onions
6. 7g olive oil
7. 1 clove garlic
8. Fresh basil
9. ½ tsp. dried chillies
10. ½ tsp. oregano
11. Salt & pepper

METHOD

1. Thinly slice the aubergine. Sprinkle salt over them and cook in low-calorie cooking spray for about 5 minutes each side — do not overcook!
2. In another pan, cook the garlic and onions until soft. Lower the heat and add the chillies, and cherry tomatoes. Finally sprinkle some oregano.
3. Cook the pasta leaving it al dente. This usually takes around 8-9minutes.
4. Add the tomato and onion salsa to the drained pasta, and top with the aubergines.
5. Drizzle the olive oil and garnish with the ricotta and fresh basil

Serve and Enjoy.

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The post Pasta Alla Norma appeared first on The Third Eye.

Macros for the entire recipe are: 320kcal 7P 65C 6F

Prep time: 10 mins

Cooking time: 6-8 mins

Serves: 1

INGREDIENTS

1. 120g Fig or one Medium Sized Fig (quartered)
2. 40g or ½ Cup Rolled Oats
3. 15g or 1 Tsp Honey
4. 6g Pistachios (weighed without the shell)
5. ½ Tsp Ground Cinnamon
6. 1 Tsp Powdered Zero Calorie Sweetener
7. 300ml Mineral Water

METHOD

1. Bring the water to a boil in a saucepan, and stir in your oats.
2. Reduce heat to a simmer and cook oats until soft, 6 to 8 minutes, stirring occasionally.
3. If all the liquid has reduced before your oats are tender, stir in a bit more water and continue to cook.
4. Add the ground cinnamon and your sweetener of choice.
5. Pour the oats into a bowl, and then top with the quartered fig and pistachios.
6. Drizzle the honey on top.

Enjoy.

If you have some extra calories to spare add a tablespoon of chocolate or coconut shavings, add other nuts, dried fruit or Greek yogurt or get even more creative your toppings.  

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The post Fig and Pistachio Honey Oatmeal appeared first on The Third Eye.

Macros for this pasta dish are: 444kcal 25P 54C 13F

Prep time: 15 mins

Cooking time: 10 mins

Serves: 1

INGREDIENTS

1. 80g wholegrain pasta (you may use white pasta if you prefer)
2. 60g spinach
3. 75g low-fat cream cheese
4. 20g Parma ham
5. Fresh parsley
6. 1 garlic clove
7. Salt & pepper
8. Garnish: baby spinach leaves

METHOD

1. Bring a pot of salted water to boil. Add the pasta and cook for around 10 minutes, stirring occasionally.
2. In a food processor mince the spinach, parsley, garlic, salt and pepper. Swirl in the cream cheese.
3. Drain the pasta. Reserve a quarter cup of pasta water.
4. Mix in the pasta with the creamy spinach sauce. Add a couple of tablespoons of the pasta water to blend the pasta together with the sauce.
5. Season to taste with salt and pepper.
6. Garnish the dish with baby spinach leaves.

If you have some extra calories to spare, sprinkle a tablespoon of Parmiggiano Reggiano shavings.

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The post Pasta with Creamy Spinach Sauce appeared first on The Third Eye.

Macros for 1 serving are: 601kcal 59P 70C 9F and 19g of Fiber

Preparation time: 10 mins.

Cooking time: 15 mins.

Serves: 2

The recipe makes one Large Mud Cake or about 4-6 Brownies

INGREDIENTS

1. 10g Flour (use your preferred flour, white, whole-wheat, oat or almond etc.)
2. 45g Vanilla or Chocolate Whey Protein
3. One can or 255g (drained weight) Red Kidney Beans
4. 10g Cocoa Powder (pro tip: the darker the cocoa, the better the taste.)
5. ½ teaspoon of Baking Powder
6. ½  tube of Sugar Coated Chocolate Buttons (nuts, dried fruit, chocolate chips or chunks, toasted coconut shavings or seeds also make excellent toppings, but try to stay under 88kcal of toppings to stay within the calories provided above for this recipe)
7. 50ml of Water (any milk may also be substituted according to your caloric budget)
8. Low Calorie (1 kcal) Non-stick Cooking Spray
9. Your Powdered Sweetener of Choice (All artificial or natural zero calorie sweeteners may be used here)
10. Optional: Vanilla or Chocolate Essence

METHOD

1. This one is really simple, just put all the ingredients apart from the toppings (we used Sugar Coated Chocolate Buttons) in a food processor and blend until a brownie batter consistency is formed.
2. Spray a baking tray with non-stick cooking spray and gently transfer the batter and add your toppings.
3. Bake in a pre-heated oven for around 15 minutes at 250 Degrees Celsius. Cool for approx. 1 hour before serving.

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The post Low Calorie Chocolate Mud Brownies appeared first on The Third Eye.

We managed to slash the calories, cut down on the saturated fat, reduce the carbs, and increase the protein. A recipe made in heaven.

Macros for 1 serving are: 500kcal 66P 35C 10F

Prep time: 30 mins

Cooking time: 30 mins

Serves: 2

INGREDIENTS

1. 600gr sliced aubergines
2. 20g BBQ sauce
3. 400gr raw chicken breast mince
4. 100g finely sliced onions
5. 100g sliced bell peppers
6. 300gr polpa
7. 100g grated light mozzarella
8. 2 beaten egg whites
9. ½ tsp. chilli flakes
10. ½ teaspoon oregano
11. salt & pepper
12. Low-calorie fry spray

METHOD

1. Glaze the aubergine slices with BBQ sauce. Pan-fry the glazed aubergine in a non-stick pan until slightly golden on both sides.
2. In another pan cook the onion & garlic until soft. Remove from pan, and this time fully cook the minced chicken breast. Add the onion and garlic to the browned minced chicken. Add the polpa to the pan and cook for about 5 min. Simmer until the sauce starts to thicken. Turn off the heat and season with salt, pepper, oregano, and chilli flakes.
3. Grease a baking dish with fry spray. To assemble, start by arranging half of the grilled aubergines at the bottom of the dish. Spread half of the meaty sauce over the aubergine layer. Repeat layers, and top off with grated mozzarella. Evenly distribute the beaten egg whites over the mozzarella and season with salt and pepper.
4. Bake in a pre-heated oven for around 30 minutes. Cool for approximately 10 minutes before serving.

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The post Aubergine and Bell Pepper Lasagna appeared first on The Third Eye.

Macros are 212kcal 21g Protein 20g Carb 6g Fat

Prep time: 5 mins

Cooking time: 3 mins

Serves: 1

INGREDIENTS

1. 300g fresh tomatoes
2. 70g spinach or swiss chard
3. 60g onions
4. 3 egg whites
5. 1 whole egg
6. 1 tsp. curry powder
7. ½ tsp. chilli flakes
8. Salt & pepper
9. Low-calorie fry spray

METHOD

1. Dice the onions and tomatoes and pan fry them until the onion becomes slightly golden. Add the spinach to the mix.
2. Once the vegetables are fully cooked, pour the egg whites on top. Do not stir or scramble the mixture.
3. Season to taste with curry powder, chilli flakes, salt and pepper.
4. Form a small hole in the middle of the pan and crack in the whole egg.
5. Cover the pan and cook until the yolk reaches your preferred consistency. We prefer ours slightly runny.
6. This dish is best served warm, so out tip is to eat it straight out of the cooking pan itself.

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The post Tomato and Spinach Frittata appeared first on The Third Eye.

Macros for 1 serving: 301kcal 46g Protein 18g Carb 2g Fat

Prep time: 10 mins

Cooking time: 8 mins

Serves: 2

Ingredients:

1. 400g raw chicken breast
2. 400g raw cauliflower
3. 200g raw string beans
4. 1 tbsp. tandoori masala powder
5. 1 tsp. garlic powder
6. ½ tsp. cumin
7. Salt & pepper
8. Low-calorie fry spray

Method:

1. Season the raw chicken breast with tandoori masala powder
2. Pan-fry the chicken breast using low-calorie fry spray
3. Steam the string beans
4. Chop up a fresh cauliflower head into small florets. Place the cauliflower pieces into a food processor and process until the cauliflower becomes similar to rice — aim for a rough chop.
5. Pan-fry the chopped up cauliflower using low-calorie fry spray for around 5 minutes, until the cauliflower softens. Season with garlic powder, cumin, salt and pepper to taste.
6. Serve the tandoori chicken on a bed of cauliflower rice and a side-dish of string beans.
7. If you have some extra calories to spare, swap the cauliflower rice with rice.

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The post Tandoori Chicken with Cauliflower Rice appeared first on The Third Eye.

This recipe is super low in calories, high in protein and perfect for those who are looking to cut down on their dietary fat conten

Macros for the whole recipe are: 422kcal, 27g Protein, 62g Carb, 7g Fat

Prep time: 5 mins

Cooking time: 5 mins

Serves: 1

Ingredients:

1. 100g sliced Bread (we used Maltese bread, but any kind of white bread would do)
2. 100ml liquid egg whites (equivalent to 3 egg whites)
3. 75g low-fat cream cheese
4. 1 tbsp. sweetener of choice
5. 130g fresh strawberries
6. 1/2 tsp ground cinnamon powder
7. Low calorie cooking spray

Method:

1. Chop the strawberries.
2. Sweeten the cream cheese with a sweetener of choice. In this case, we used zero-calorie sweetener. You may also use sugar, brown sugar, or honey.
3. Soak the bread slices on both sides in the liquid egg whites.
4. Spray a non-stick pan with the cooking spray, and heat it up.
5. Place the soaked bread slices onto the hot pan and fry until it forms a golden crust.
6. Flip the bread so that a golden crust forms on both sides of the bread. Repeat this process for all the slices of bread.
7. Spread the sweetened cream cheese evenly on the bread slices and sprinkle with cinnamon for taste.

Top it off with strawberries or any other fruit of choice.If you have some extra calories, you can swap the egg whites for whole eggs and add more flavour by topping it off with chocolate chips, dried fruit, nuts or honey…let’s not get too excited

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The post Strawberries ’n Cream French Toast by Camp Fitness appeared first on The Third Eye.