Let’s make January the fresh start towards healthy eating habits.
Forget about counting calories this time. Calorie counting is difficult for most of us. Click here for more information Especially if you are eating a clean whole food diet. Fresh food doesn’t have Nutrition Facts, making it even more difficult.
Begin the year with three diet changes:
Lots of fiber, and
Lean protein at every meal
These three habits will slowly move you away from the grab and go fatty-food and kick start better eating habits and a leaner, healthier start to the New Year. Let’s talk about the three top tips.
Drink More Water!
Want to lose weight? Make a habit of drinking water or tea all day long. Stay hydrated to feel great and burn calories more efficiently. Your body cannot function properly without enough water, 60 percent of your body weight is water! Burning calories requires water in order to function efficiently; dehydration slows down the fat-burning process. Being dehydrated can also make you feel tired because your blood volume is slower. Lots of really great reasons to stay hydrated. When you start eating at 8 – 10 fruits and vegetables each day, you’ll be taking in even more water. Fruits and vegetables are 80 – 95% water.
Eat Plants With Fiber at Every Meal!
Fruits, vegetables, legumes, beans and pulses will provide a sense of fullness without the calories. Take a look at how much fiber you are eating now. Start adding foods to breakfast, lunch and dinner to make each meal around 8 grams of fiber. 1/2 cup of lentils has 8 grams in it! White bread has 1 gram, and wheat bread only 2 grams.
We know a heart healthy Mediterranean Diet includes a daily source of dark green leafy vegetables. Dark green leafy vegetables have many other phyto-nutrients good for you, but not a large amount of fiber. One cup of spinach is a serving and it has
Eat Lean Protein at Every Meal!
You don’t have to go Paleo, in fact I hope you don’t. Eating 2 – 3 ounces of lean protein at every meal makes for a balanced intake to make you full until the next meal. Eating a reasonable amount of protein at every meal also will help maintain your muscle while you lose your fat. I am a big fan of beans and legumes. 1 cup of black beans has 1/2 glass of water in it – that’s right 4 ounces of water, 15 grams of fiber and 15 grams of protein in one cup of black beans. Compare that with 2 ounces of chicken: about the same amount of protein (18 g), NO fiber and only 1/2 ounce of water. Beans and legumes give you all 3 of the nutrients that help you lose weight: water, fiber and protein.