- Celeb coach Harley Pasternak helps plan diets for stars like Megan Fox, Ariana Grande, and Rihanna.
- He has purchasers eat three meals and two snacks a day, stuffed with protein, fiber, and wholesome fat.
- Certainly one of his wholesome consuming hacks is to make use of the scale of your hand to estimate portion sizes.
Good diet is the important thing to constructing a Hollywood physique, in keeping with Harley Pasternak, a celeb coach whose purchasers embody Megan Fox, Ariana Grande, Rihanna, Kim Kardashian, and Halle Berry.
Along with designing intense 20 minute exercises for well-known purchasers, Pasternak can be a diet knowledgeable and creator of a number of books on wholesome consuming, together with the not too long ago up to date “Physique Reset Eating regimen.”
“For my purchasers, we concentrate on protein, fiber, and wholesome fat, three meals and two snacks a day,” he informed Insider as a part of a promotional occasion with the no-sugar dairy firm Maple Hill Creamery.
Pasternak informed Insider a easy hack for constructing a balanced plate at mealtimes and shared his favourite concepts for wholesome snacks.
Use your hand measurement to measure correct parts of protein, carbs, and wholesome fat
Portion sizes and a balanced plate are essential for wholesome consuming. Pasternak mentioned you should utilize your hand to determine how a lot meals to incorporate in every meal, with out having to get out a meals scale or different measuring instruments.
For protein, goal for a serving of lean meat, hen, fish, or tofu that is concerning the measurement of your hand. Then, add a palm-sized portion of fiber-rich carbohydrates, akin to legumes or fruits like berries and citrus. Add wholesome fat, that are essential for preserving you satiated after a meal, within the type of nuts, seeds, olives, or avocado, measuring a serving concerning the measurement of your thumb.
Lastly, spherical out the meal with as many veggies as you need, together with leafy greens, tomatoes, peppers, cucumber, and asparagus.
Go-to wholesome snacks embody yogurt parfaits, baked apples, and veggies with hummus
Pasternak’s diet plan for purchasers consists of two snacks a day, sticking to the identical rules of protein, fiber, and wholesome fats as his meal plans.
He mentioned one in every of his favourite high-protein snacks is a parfait of Greek yogurt and berries, topped with nuts and seeds or perhaps a little bit of peanut butter.
One other easy snack is hummus with a collection of veggies to dip, together with peppers, carrots, cucumbers, even uncooked asparagus or mushrooms.
For a candy deal with between meals, Pasternak recommends baked apples.
To make it, core the apples and place them on a tray with a little bit water and a stick of cinnamon within the middle of every apple. Bake for about 15 to twenty minutes. As soon as the apples are accomplished, add a little bit Greek yogurt combined with cinnamon to the middle of the apples earlier than digging in.
“It is identical to dessert,” he mentioned.