At least 80 percent of your body composition is determined by the foods you eat. Learn to shed the fat without counting calories, depriving yourself, or compromising on flavor. Follow these 5 easy tips for enjoying healthier food for effortless fat loss.
1. Focus on nutrients
Stop counting calories and start focusing on nutrients. Your body fat doesn’t increase because of the amount of foods you’re eating, but because of the type of foods you’re eating. Strive to choose whole foods over processed products. Whole foods contain more nutrients, increase immunity, provide higher satiation, reduce sugar cravings, and help prevent overeating.
2. Replace refined carbs
Did you know eating 2 slices of whole wheat bread can raise your blood sugar levels more than consuming 2 tablespoons of sugar? Refined carbs, like wheat bread, crackers, pasta, etc., contain high amounts of inflammatory gluten and insulin-raising starch. They’re also extremely addictive, interfere with proper digestion and decrease nutrient absorption. Start shedding fat by replacing refined carbs with healthier, whole food, alternatives like vegetables, fruits, nuts and seeds. Eat more nutrient-dense vegetables, especially green leafy or cabbage family veggies like kale, brussels sprouts and cabbage.
3. Strip sugars & artificial sweeteners
The average American eats over 150 pounds of sugar annually! We’re designed to have no more than 1 teaspoon or 4 grams of sugar in our blood at any point in time. But, we often consume more sugar in a meal, drink or a snack, than we’re supposed to eat in an entire day! Artificial sweeteners are just as bad as sugar for your health as they promote weight gain, increase sugar cravings and create digestive distress. Strip these toxic ingredients by reading food labels, drinking more water, sweetening with Stevia and eating a better breakfast.
4. Include plenty of protein
Protein is a power food that increases your metabolism by 30 percent, supports the growth of lean muscle mass, reduces sugar cravings and provides high satiation. For best results, include at least 25 grams of protein per meal. That’s about 4 eggs, a chicken breast, one serving of protein powder, or about 4 ounces of beef or fish. Enjoy a variety of high quality protein from different sources such as grass-fed beef, free-range chicken, wild salmon, pastured pork, etc.
5. Eat fat to lose fat
Is a low-fat diet preventing you from losing fat? The truth is that fat doesn’t make you fat, excess carbs/sugar make you fat. Good fats like coconut oil, pastured butter, olive oil and walnuts are extremely healthful and essential for fat loss. Fat lowers the glycemic load of any type of carb, meaning the sugar from that food enters the blood at a much slower rate. The lower the glycemic load the better. Fat-soluble vitamins (A, D, E and K) and minerals need fat for proper absorption. Fat also provides high satiation, keeping you full long after you eat. It’s easy to overeat on high carb foods such as cake or cookies. But it’s much harder to overeat on natural high fat foods such as avocado or walnuts.
Would you like to lose weight, reduce inflammation, improve sleep, increase energy and feel better on a daily basis? Contact Certified Nutritionist and Kitchen Coach, Cate Ritter, to improve your health now!