- Consume healthy, high-fiber and low-sugar whole foods. These foods include lean protein (lean beef, chicken, fish and meal replacement powders and bars), colorful fruits & vegetables (broccoli, onions, peppers, asparagus, eggplant, carrots, assorted berries, apples, oranges, etc.), unsalted nuts (walnuts, almonds and cashews), and whole grains (steel cut or whole rolled oats oatmeal, low glycemic Ezekiel bread, and oat bran).
- Food choices should contain a large nutrient-to-calorie ratio. Simply put, you want a large amount of nutrients with as little calories as possible. So, no junk food with empty calories that provides nothing nutritious for your body. For example, eat a piece of whole low glycemic fruit instead of drinking fruit juice or fruit-flavored beverages. Or eat dark leafy green vegetables (2 cups steamed broccoli has 87 calories) instead of loading up on starches like potato chips, or snack on a variety of nuts instead of ice cream and cheese balls.
- Consume 5-6 small meals each day rather than 2-3 large meals. A well-planned schedule will help you achieve this goal. Eat within 30-60 minutes after waking up, and then every 3 hours thereafter until you go to bed. For example, begin your day with breakfast, have a small morning snack, lunch, a small afternoon snack, a light dinner, and end the day with a small evening snack. Smaller, more frequent meals help you control you blood sugar levels, sustain your energy levels, utilize nutrients better and retain more vitamins. It is essential for controlling your hunger and your fatigue levels.
- Avoid combining fat and sugar within a meal. A simple way to improve our health and lose fat is to avoid “fast food” and stop consuming cola or juice. Basically, when both fat and sugar are combined, it sends certain hormonal signals for your body to shuttle those nutrients directly toward fat storage. However, by consuming fat with protein or carbohydrates with proteins, you will send different hormonal signals that will elicit fat burning and increase metabolism (lean protein + non starchy carb = High TEF).
- Avoid eating excess calories at meals. If you consume 2-3 meals each day, start by splitting up your dinner into two meals spaced 3 hours apart. Even though you are not changing your calories, your metabolism will start to improve. There are two reasons for this: one, your body cannot utilize all the nutrients (even the best of meals) when eaten in one sitting and inevitably, the remainder will go to fat storage; and two, in between those meals the body doesn’t have nutrients to fuel itself, so it resorts to breaking down muscle tissue in order to create fuel to sustain the body. Anytime you decrease your muscle tissue, you are slowing down your metabolism because muscle = metabolism and this is the only place where fat can get burned.
- When eating at a restaurant, avoid excess sugar, fat or oversized meals. Restaurant meals are way too big to eat in one sitting and contain enough food for two – sometimes three people. It’s critical that you recognize the pitfalls of dining out. Often, you cannot control the ingredients used or the method of preparation when dining out. Stick with the foods recommended as often as you can – healthy, high-fiber and low-sugar whole foods such as lean protein, vegetables, fruit, nuts, and whole grains.
- Avoid “processed carbohydrates”. Typically, these include carbs from a bag or a box. Processed carbs generally contain too many calories and too much sugar. Processed carbs rapidly increase and decrease blood sugar, resulting in hunger, cravings, fatigue and a release of fat storing hormones.
- Consume low-glycemic carbohydrates instead of processed, high sugar carbohydrates. Low-glycemic carbohydrates include vegetables, oatmeal and whole-grain products. They are digested slower. A slower digestion results in more stable blood sugar levels, decreased hunger, increased energy levels and a steady release of fat-burning hormones.
- Replace processed carbohydrates with high fiber foods at all meals and snacks. Examples include oatmeal or oat bran instead of sugary-cereals for breakfast, salads with low-fat, low-sugar dressing for lunch, vegetables instead of French fries or bread for dinner, and walnuts instead of candy or chips for snacks. Fiber helps control blood sugar levels, appetite and energy. The American Dietetic Association recommends 25-35 grams of fiber per day – while most Americans get only 14 grams (or fewer) of fiber per day.
- Consume a lean protein every 3 hours. If you miss anything, let it never be the protein. Protein maintains muscle mass (your fat-burning engine) and helps in the recovery process from exercise and stress. Good quality lean proteins include: skinless, boneless chicken breasts, turkey breasts, wild salmon, 93% lean beef, low-fat cottage cheese and other low-fat dairy products. For vegans and vegetarians, tofu, seitan, tempeh and other soy-based products and/or meal replacement bars and shakes are perfect. Aim for 0.6 grams to 1 gram of protein per pound of bodyweight daily.
- Avoid foods containing trans-fats (also know as trans-fatty acids or hydrogenated fats – the artery cloggers). These fats have no nutritional value and have no place in a supportive nutrition program. Most processed convenience foods found in a bag or a box, as well as most margarine, contains trans-fatty acids. Learn to be a label detective, but, remember, trans-fats currently are not listed on nutrition labels for most foods!
- Consume healthy fats from olive oil, grape seed oil, flaxseed oil, flaxseeds, walnuts, almonds, cashews, wild salmon and omega-3 fortified eggs. Olive oils and nuts are high in monounsaturated fat. Monounsaturated fats are associated with good cardiovascular health. Reach for the nuts instead of chips and candy. Fish, such as wild salmon, provide omega-3 fatty acids that are associated with good cardiovascular health. The American Heart Association recommends eating fish at least twice per week.
- Eat the rainbow daily. The nutrients in fruits and veggies are linked to its color so consume as many different colors of fruits and vegetables as you can. You should eat at least 5 servings vegetables and 1-2 servings of fruit daily. Veggies and fruits will provide you with innumerable nutrients including fiber, vitamins, minerals, and many phyto-nutrients that simply do not exist in other foods.
- Consume a wide variety of foods, especially colorful fruits and vegetables that contain a variety of nutrients and a small amount of calories per serving (large nutrient-to-calorie ratio). Condiments like low-sugar tomato sauce and salsa also help increase the nutrient content and taste factor of a meal. Fruits that are nutrient dense include raspberries, blueberries and strawberries, while other fruits such as grapefruits, oranges and apples contain high levels of the soluble fiber, pectin, that helps slow digestion and keeps you full.
- Become a label detective. Avoid foods packed with excess sugar, calories, or that contain any trans-fat. As a general rule, the less processed the food, the more nutritious it is. Rule of thumb – if you can visualize where the product came from – growing out of the ground or an animal – then choose it. I’ve never seen a coke tree. Remember to aim for nutrient-dense, low-calorie foods when snacking. Log our nutritional intake on a nutrition log form daily.
- Drink at least half of your body weight in ounces of water daily. This is simply a recommendation. You should be monitoring the concentration of your urine to determine whether or not you are dehydrated. Dark = dehydrated, clear = hydrated. Most of your liquid consumption should be in the form of water. Reduce the amount of liquids containing calories. When in doubt drink water!
- Consume green tea daily. It’s calorie-free and has numerous health benefits. Replace soda, juice and coffee with green tea and water to avoid unnecessary liquid calories. A typical can of soda contains 150 calories and a large soda from a fast-food joint can contain over 600 calories!! Soda has no nutritional value and is loaded with sugar that will cause a rapid increase in your blood sugar levels. The exact opposite of what you are trying to accomplish!!
- Eat a small protein-based meal before bed. Yes, I know you’ve heard not to eat before bed because it will be stored as fat. The truth is, your body needs a steady stream of nutrients including protein every 3 hours and also, your body does not know time. By consuming a small protein based snack before bed, you will ensure your muscles are properly fueled and your blood sugar levels are stable. A great snack includes carbmaster plain yogurt or low fat cottage cheese.
- Reduce your intake of caffeinated beverages. Research shows that the caffeine content of commercial coffees can vary on a daily basis depending on water content and brewing time. One day your coffee may have 600mg of caffeine, the next only 200mg!! Keep track of your caffeine intake in your food log and make sure to count for the extra calories that are added in the form of cream and sugar –they add up quickly!!
- For long-term weight loss, make small but consistent nutrition changes on a daily basis. These small changes will result in huge improvements over time. Start by switching from whole milk or 2 to 1% or then eventually skim. Use only “lean-ground” (90% or higher), turkey, chicken and buffalo meat to reduce total fat intake. Substitute calorie-free or low-calorie condiments instead of high-fat condiments (i.e. mustard instead of mayo).
- Reduce your alcohol consumption. Alcohol is liquid fat and has no place in a supportive nutrition program. Each shot of alcohol, glass of beer or glass of wine is about 150 calories. If it’s a mixed drink, count 300-1000 calories per drink!! Plus alcohol is converted to sugar in the liver and your body’s ability to burn fat is “cut off” which means the sugar is eventually stored in the fat cells. It’s easy to see how alcohol intake can add up to fat gain. Restricting our alcohol and sugary beverage intake will help you shed fat in a very short time.
- Do the grocery shopping on your own. Research suggests that adults spend more money at the grocery store when they shop with their kids and are more likely to buy high-calorie foods. If you shop alone, you are more likely to stick to your supportive grocery list. Buy as much whole foods as possible and less refined packaged foods. Both you and your family will eat better.
- Strive for progress, not perfection. Do not try to change everything at once. Make it your goal to make 2-3 improvements weekly. For example, in week 1, reduce your intake of soda. In week 2, add 1 new vegetable to your dinners. In week 3, drink more water….and so on….
- Recruit the help of family members, friends or a coach who will help support your healthy nutrition plans. It is also a good idea to have someone hold you accountable to your goals so when the going gets tough, you’ll have a friend to remind you of your goals and why you are pursuing them!
- Remember, it’s OK to cheat. I’m hesitant to put this one on here, but I know that it’s nearly impossible to “toe the line” 100% of the time (see tip #23). Allow yourself one cheat day a week – but practice moderation! This way you’ll look forward to the day you get to eat whatever you want and behave during the rest of the week!
Thanks Clint I always enjoy reading all your helpful hints!
Linda
You have recommended little to no bread as it is a “processed” food. What about Ezekiel bread? Is it ok?
Yes Nancy. Ezekiel bread is a great healthy bread that we highly recommend. Ezekiel bread is made with lentils and spelt (a grain). It has a significantly lower glycemic index than breads made from wheat, oats, or rye. In fact, doctors have approved its use for individuals with gluten allergies.
Clint