January 28, 2019
Are you confused or overwhelmed about what to eat? How much to eat? Are you asking “is the plan I’m on actually working?” These are all valid questions. Instead of giving you exactly what to eat, I will give you 5 simple habits to implement in your current nutrition strategies. These, however, works ideal with clean, nutritional densed, superfoods. They provide the nutrients you need in a low caloric intake. If you want a list of some superfoods to start incorporating into your eating regimen, e-mail me with “SUPERFOOD_LIST” in the subject line. Okay, now here are the 5 habits:
Stop at 80 percent:
This is a simple but overlooked habit people forget to do. For performance or weight loss, we need to eat until satisfaction, not until we are full. In other words, we need to feel slightly hungry after eating. It takes approximately 15-20 minutes for our brain to get the “I’m full” signal from our stomachs. By eating slowly and enjoying the taste of your food, you can accurately gauge your fullness and control your caloric intake simultaneously.
Eat complete protein with each meal:
So this a topic that you either feel one way or the other about the necessity of eating protein with each meal and, that is fine. I do know that suboptimal protein intake will definitely prevent you from achieving your health, performance, and/or aesthetic goals. This habit will stimulate your metabolism, improve muscle mass, recovery, and reduce body fat. A typically recommendation is 1 serving of protein per meal for females and 2 servings of protein per meal for males.
Eat veggies with every meal:
This is a no brainer. Veggies are packed with vitamins, minerals, and phytochemicals. These things are vital for bodily function and health. They help counterbalance the acidic responses from eatings grains and proteins as well as help counterbalance free-radicals. Try to include 2 servings of veggie per meal and you should consume the desired daily recommendations.
Time you carbs:
This isn’t a low carb diet strategy. This is a habit where you consume your simple, starchy carbs around your workouts. The body is more prone to utilize the carbs you consume more efficiently around your workouts because the body would use the sugars for energy. I would be doing you a disservice if I didn’t state this: Swap unprocessed, simple sugar foods for whole foods with simple sugars (i.e. sports drink versus grapes). Basically, you must train for carbs. If you don’t exercise, start!!!
Eat your fats:
Yes, eat your fats. Your healthy fats. There are three types of fats and each need to be consumed in a balanced ratio for optimum health. Try focusing on monounsaturated (extra virgin olive oil, avocados) and polyunsaturated (fish, nuts) more than saturated fats (animal fats, dairy). Please note that fats become more unhealthy as you heat them up. So, the idea of “raw is better” applies to this habit.
If you are new to the idea of changing your eating regimen, try to implement these habits one at a time. Give yourself time to adjust to the “new you” being created by yourself. Nutrition is not hard…if you just K.I.S.S. (Keep It Stupid Simple) it. Enjoy!
For more customized guidance, contact Otis today!