10 Healthy Eating Rules

How many times do you follow your own healthy eating rules?

It’s easy to do and easy not to do especially when you’re trying to lose 10, 15 or 25 pounds.

Right!

Remember this… Weight loss focuses on calories in; calories out.  Fat loss focuses on hormones. If you eat more food than you think you should, however foods you eat are nutritionally dense, calorically spark, have plenty of protein and fiber you’re good to go!

Let’s see if a few of these rules will help you achieve your goals faster.

#1 EAT 4-6 MEALS A DAY

This will keep your mind balanced, hormones controlled and attitude in check.

#2 CUT OFF THE FRIG AT 8PM

Digestion essentially shuts down when you’re sleeping, and it’s in your body’s best interest to speed food through the digestive tract so that you have as little contact with waste as possible.  This is not a good fat burning strategy.  When you go to sleep your body is trying to repair the tissues secreting HGH (human growth hormone) and getting your mind right for the next day.  Nobody gains a lot of weight overnight; it happens over time.

#3 ONLY BITES RULE

This is for starches and sugars. The major trigger for insulin release is starchy foods and sugar like bread, pasta, potatoes, cookies, crackers, rice, etc.,.  It’s really a NO brainer if you eat to much your body is going to just store more fat.   Only eat 3-15 bites if you choose these foods.

#4 EAT THE RIGHT FATS

Eating nuts, seeds, avocados and olive oil (extra virgin) are healthy fats.  Your body needs these fats to help make hormones.  When you eat 10-15 almonds or walnuts 25 minutes before a meal it will help you control your portion sizes… in essences you will eat less.

#5 EAT LEAN PROTEINS AT EVERY MEAL

When you eat lean proteins it releases glucagon, which in turn helps control insulin spikes.  If you eat all carbohydrates in your meals you may feel tired and sleepy. This is because your body is trying to balance your blood sugar with insulin.

#6 USE BARS AND SHAKES FOR QUICK MEALS

There are many options to bars and shakes… look at sugar content.  If it’s 15 g or higher I usually put it back. If you have something higher in sugar or high glycemic after a workout it’s ok.   I had a Mix 1 protein shake from Whole Foods the other day.  It was made in Boulder, CO… so I tried it since I’m from CO.  lol!  It was pretty good… mixed berry.  Remember a lot of these bars and shakes are peer marketing and pricey. In the end… don’t be lazy; plan, prepare and cook your own food.

#7 LEARN THE LABLE RULE

Are you going to store fat or burn it?

If you subtract fiber and protein from the total carbs on the label, the total should equal 10 or less… the lower the number the better. The fat content should be less than 15 or it will not help you manage your fat loss goals.

#8 AVOID FOODS THAT INCREASE HUNGER

Make a note of all foods that make you hungry in 15 minutes after eating them.  Did your meal have enough protein or fat to make you feel full?  Coffee has a tendency to make people hungry.  Usually if your on the go or if you always reach for quick carbs… most likely you’ll be eating another handful within 10 minutes.   Best bet… drink 8 oz of water instead.

#9 ALWAYS EAT BREAKFAST

Ironically, those who are not hungry in the morning probably have an increased stress response and will benefit even more.

You’re getting the body ready for the day… and remember toast, bagel or donuts and coffee is not a breakfast.  gimmy christmas!

If you’re a roller coaster in the mornings now you know why.  Your blood sugar is all over the place.

You ever try eating 1/4 cup quinoa, 1/3 cup blueberries, 1/3 cup greek yogurt and 1/4 cup pumpkin seeds.  Its easy and complete!

#10 NEVER LET YOURSELF GET HUNGRY; EAT EVERY 2-4 HOURS

The take home here is balance your hormones and elevate your metabolism.

Any questions let me know.

Stay strong, Stay positive.

 

 

 

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