Although it might be tempting to count calories to slim down for beach season, low-calorie fad diets are not sustainable and can actually decrease metabolism. There’s really no need to deprive yourself in order to lose weight. Try these simple tips to minimize your waistline, while maximizing your health.
Stop counting calories and start focusing on nutrients by choosing whole foods over processed products. Whole foods, such as vegetables, fruits, nuts, seeds, meats, poultry, fish, and seafood are much higher in fat-burning nutrients and lower in sugar than man-made products. The less processed a food is, the better.
Always read food labels looking for minimal ingredients and a sugar content of fewer than 5 grams per serving. Avoid labels with refined sugars, white/wheat flour, words you can’t pronounce, and anything listed as “low-fat,” “fat-free,” or “sugar-free.”
Avoid refined carbs and focus on eating “slow” carbs or carbs with a low glycemic load that releases energy slowly into the bloodstream. Slow carbs include nuts, seeds, and non-starchy veg. A great way to eat more slow carbs is to choose greens over grains. Most people eat twice as many insulin-spiking refined grains as they do greens. Eating more veg is a great way to increase fiber, vitamins, minerals, and antioxidants.
The average American eats over 150 pounds of sugar annually! One simple way to strip sugar from your daily diet is to avoid artificial sweeteners and refined sugars by choosing healthier sweeteners, such as cinnamon and stevia. Cinnamon, a sweet spice, can slow the rate carbs are digested by 29 percent! Stevia, a sweet herb, contains zero sugar and does not affect blood sugar.
Protein can increase metabolism up to 30 percent, supports muscle mass, reduces cravings and provides high satiation. Start each meal with protein to improve digestion and provide high satiation. Enjoy at least 25 grams of protein at the beginning of each meal, especially breakfast (about 2 eggs with 2 slices bacon, 4 ounces of fish/poultry/meat/seafood, 1 cup cottage cheese, 1 serving protein powder).
Natural fats are your best friend for fat loss as they have zero effect on blood glucose levels. Fats also add flavor, decrease cravings, promote satiation and increase nutrient absorption. Good fats include unrefined coconut, pastured butter and ghee, extra virgin olive oil and avocado oil, nuts, seeds, avocado and olives.
Hydrate by drinking a large glass of water upon waking and 30 minutes before each meal. Pack a glass or stainless steel bottle to hydrate on the go. Water supports fat loss, promotes detoxification, and prevents you from drinking sugary processed beverages.
When you improve how you eat, you’ll naturally improve what you eat. By eating more mindfully, slowing down and chewing more you’ll improve digestion and feel full faster. Even without changing the foods you eat, this simple tip will have a big impact on your health and weight loss goals.
Reduce your eating window to 12 hours per day and slowly progress to an 8 hour eating window, such as 12 pm to 8 pm. This allows for a 16 hour fast, which helps reprogram the body to burn fat for fuel.
Start with BioHealth 205 (Hormone) and 101 (Metabolic) labs. Functional labs eliminate symptoms at the source to restore health. Labs save time, money and frustration by taking out the “guess work.”
Upon waking: large glass of filtered water with fresh lemon or lime juice
Breakfast: free-range egg omelet with raw milk cheese, mushrooms & spinach
Beverage: organic green tea with stevia
Lunch: grass-fed steak salad with arugula, tomatoes, avocado & Primal Kitchen Ranch
Beverage: ginger iced tea with mint leaves
Snack: apple & almond butter or NuttZo
Dinner: wild salmon with asparagus, peppers & onions