- Celeb coach Harley Pasternak helps plan diets for stars like Megan Fox, Ariana Grande, and Rihanna.
- He has shoppers eat three meals and two snacks a day, stuffed with protein, fiber, and wholesome fat.
- One in all 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 line with Harley Pasternak, a celeb coach whose shoppers embrace Megan Fox, Ariana Grande, Rihanna, Kim Kardashian, and Halle Berry.
Along with designing intense 20 minute workouts for famous clients, Pasternak can also be a diet skilled and writer of a number of books on wholesome consuming, together with the not too long ago up to date “Physique Reset Food regimen.”
“For my shoppers, we deal with protein, fiber, and wholesome fat, three meals and two snacks a day,” he instructed Insider as a part of a promotional occasion with the no-sugar dairy firm Maple Hill Creamery.
Pasternak instructed 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 use 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, intention 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, equivalent to legumes or fruits like berries and citrus. Add healthy fats, that are essential for holding 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 embrace yogurt parfaits, baked apples, and veggies with hummus
Pasternak’s diet plan for shoppers contains two snacks a day, sticking to the identical ideas 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 just a little water and a stick of cinnamon within the heart of every apple. Bake for about 15 to twenty minutes. As soon as the apples are accomplished, add just a little Greek yogurt blended with cinnamon to the middle of the apples earlier than digging in.
“It is identical to dessert,” he mentioned.
