Switching to a clean diet that consists of real food, plenty of fruits and vegetables, lean meat and whole grains will put you on the right track to a healthy weight. But there are a few things you can do to speed things up. This is particularly important if you have a lot of weight to lose or are pre-diabetic.
Watch The Sweeteners
Clean eating cuts out all white sugar and artificial sweeteners. Natural sweeteners like honey, agave syrup and maple syrup are usually allowed though. While they are fine to use in moderation, be careful about not going overboard. Replacing your sugary treats with “clean” versions that contain just as many natural sugars won’t help you lose the weight and isn’t good for your blood sugar.
Careful With Carbs
One of the best ways to lose excess weight is to curb carbohydrate consumption. Fill your plate with low carb, non-starchy vegetables, add a few berries and go easy on the potatoes.
Tracking carbohydrate consumption for a few days can help you get a feel for what clean foods are high in carbs and how lowering your carbohydrate intake makes you feel.
Plenty of Protein And Healthy Fat To Stay Full
With sugars and carbs out of the way, what should you eat? After all a big salad will only satisfy you for so long. Make it up with plenty of lean protein and healthy fats. Both take a longer time to digest and will help you stay full.
Include things like chicken, low fat cottage cheese, Greek Yogurt, ground turkey etc. with each meal or snack. Nuts are another great option full of healthy fats. Be careful of portion sizes though. The same holds true for healthy fats like cold-pressed olive oil or avocados.
Don’t Forget The Water
Often we think we’re hungry when we’re actually thirsty. Try drinking a glass of water first. Not only will it fill you up with zero calories, staying well hydrated also makes it easier for your body to process body fat into energy your body can use. In other words, drink your water and melt that fat right of your body.
Move Around More
Eating the right type of food in appropriate portions will make a huge difference when it comes to your weight. But so will moving around. We’re not talking about heading to the gym each day or gong for a 5 mile run. While those are great options, even moving around just a little more can have a positive impact.
Go for a short walk after dinner, park a little further away at the mall or dance around the kitchen to your favorite music. Not only will this burn extra calories, it also puts you in a better mood and kicks your metabolism into high gear.
In order to have a healthy body, and to truly be well you need to provide it with nutrition that can be used as cellular fuel to keep the cells from starving and to prevent the consequences of eating non-nutrient rich foods.
In reality, all wellness begins with having a body that functions at its absolute best, and that always starts with good nutritional habits.
Sound nutrition is not difficult to achieve, here are some tips to get you started.
Time the giving of “fuel.” To keep your energy levels up, you need to continually fuel the body throughout the day. This means eating small meals every three hours, this strategy decreases the chances that you’ll eat more food with each meal because your body will continually feel full and you won’t feel starved at any point throughout the day. Each meal should have a protein, complex carb and a healthy fat. If you must skip a meal, the least you can do is to eat a nutritious snack instead.
If you skip meals, there is a greater chance that you’ll feel so hungry you’ll eat too much in one sitting the next time you do have a meal. You’ll probably eat too fast as well so that your brain won’t have a chance to send out a satiety signal telling you to stop eating. If you eat so that you stuff yourself, you will feel more uncomfortable, sluggish, and fatigued. Your body will be energized by eating several small meals per day.
Maybe you are broccoli'd out or you're a vegetarian or you ran out of a recipe ingredient. Below are ways to make trades for your favorites with virtually equal calories and nutrients, so you can always keep your taste buds happy, meet your dietary needs and stay on track with your weight management goals.
3 oz. boneless, skinless chicken breast
= 3/4 cup egg whites
= 3/4 cup cooked or canned beans
= 1 whole egg plus 3 egg whites
= 1 large turkey or chicken sausage
= 3 oz. canned crab, salmon or tuna; fresh fish; ground beef; pork; steak; tofu
1-slice whole-grain bread
= 1/4 cup non-creamy (without tahini) hummus
= 1/2 cup whole-grain cereal
= 1/2 cup cooked beans, corn or peas
= 3/4 cup cooked whole grains such as barley, brown rice, bulgur, oatmeal or quinoa
= 1/2 large potato or 1/2 cup diced potatoes
= 1 whole-grain pita (4 inches)
= 1 whole-grain tortilla (8 inches)
= 1 whole-grain flatbread or waffle
1 tsp. olive oil
= 2 tsp trans-fat-free buttery spread; vegetable oil
1 tbsp seeds such as pumpkin or sunflower
1 tbsp chopped nuts such as almonds, peanuts or pecans
= 1 tbsp creamy (with tahini) hummus
= 1 1/2 tbsp flaxseed
= 2 tbsp shredded unsweetened coconut
= 10 olives
Nut butter Swaps
1 tsp peanut butter
= 1 tsp almond butter; soy nut butter; sunflower butter
= 1 tsp tahini
1 medium orange
= 2 tbsp dried fruit
= 1/2 grapefruit
= 3/4 cup mango pieces
= 1 small banana
= 1 medium apple; pear
= 1 cup berries; cherries
= 1 cup melon pieces
= 2 apricots; kiwifruit
= 3 plums
= 24 grapes
1 cup raw or 1/2 cup cooked spinach
= 1/4 cup stewed tomatoes or tomato soup; 1/2 cup cherry tomatoes
= 1/2 cup chopped nonstarchy vegetables such as bell peppers, broccoli, cauliflower, celery, mushrooms, tomato or zucchini
= 1/2 cup cooked or 1 cup raw leafy greens such as arugula, bok choy, cabbage, collard greens, kale, lettuce or Swiss chard
1 cup skim milk
= 1 oz reduced-fat cheese or 80 calories of any full-fat cheese
= 3/4 cup nonfat plain yogurt
= 1 cup calcium-fortified almond, soy or rice milk
= 1 part-skim string cheese
Andrea Stewart Roa, M.S.
By using the Compliments website, you agree to the following:
The material appearing on this website, including Meal Plan system(s), Fitness Plan system(s), health behavior tracking/logging system(s), live webinars, pre-recorded webcasts, documents, video and Q&A sessions, is provided for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis or treatment. Always consult your professional healthcare provider(s) before beginning any new food regimen, exercise regimen, or treatment of any kind. Stop exercising immediately if you experience faintness, dizziness, pain or shortness of breath at any time. Do not disregard, avoid or delay obtaining medical or health related advice from your healthcare professional because of something you may have read on this site. Health, nutrition and fitness research is ever-changing and although we strive to provide up-to-date, relevant information, new research may exist that could impact the educational information provided on this site, and advice found here may not be based on the most recent findings or developments. Therefore, the use of any information provided on this site is solely at your own risk.
Compliments LLC, Andrea Stewart Roa, M.S., partners, contractors and associates assume no responsibility or liability for any consequence resulting directly or indirectly from any action or inaction any person may take based on the information found on this website or material linked to this site.