The Dummies Guide to Dieting
Congratulations. You’ve decided to embark on a “diet” and get leaned up for that upcoming vacation. Having a solid plan in place is key, but we all know that life doesn’t exist in a vacuum - in a perfect scenario you will always have your meals prepared before hand, access to every food on your list and zero temptation from junk food. Whether you are following Anabolic Fasting or Weight Watchers, it’s key to having an understanding of some simple guidelines that may not be included in your nutrition plan. I have learned over the years to never assume that someone knows something, particularly if the experience - in this case, dieting - is new or unfamiliar. Here are a few tips that’ll help you successfully navigate any time spent outside your ideal meal landscape.
1. Correct Components
There are 3 things you should look for in any meal - a protein source, a healthy carb or fiber source, and a healthy fat source. Sounds like a no-brainer right? Now, just because I said “healthy carb” doesn’t mean the meal needs to be “high carb”. Broccoli, asparagus, or any green vegetable would count as a healthy carb. Salmon (protein, healthy fats) and Spinach would cover all 3 bases, while a steak and french fries would not. Sub a small salad for the fires and you got a winner.
2. Don’t ruin a salad.
The ultimate health food can easily become an unhealthy calorie bomb. Load up on deep colored veggies, crunchy seeds and olive oil based dressing. Stay away from creamy dressings, crotons, and cheese.
3. Drink more Water
Most Americans don’t drink enough water, and chances are you are one of them. When in doubt pick water over anything else - including potentially sugar packed juices and teas that may appear healthy.
4. Go Grilled
Grilled meat is always going to be a healthier option that fried. Even most fast food joints will have some type of “grilled chicken” option. Add it to your salad or go unless with the grilled chicken sandwich.
5. No bread
Whole grain, organic, oatmeal, etc,…just don’t do it. If you are serious about leaning up, eliminate all bread and flour based products.
6. Don’t supersize
Pay attention to serving size. A serving of almonds is roughly a palm full, not the whole bag. Most people stumble when eating “cheat” meals, not so much because they treated themselves to ice cream, but more likely because they ate the whole pint. Eat until you’ve finished a serving, then wait 10 minutes to see if you are still hungry before reaching for anything else.
7. Opt for the superfoods
You know what they are. Foods that are nutrient dense are known as superfoods, and you should eat them anytime they are an option on your plate or on the menu. A few of these nutritional wonders include: eggs, nuts (almonds, walnuts, cashews), anything GREEN, brown rice, sweet potatoes, cottage cheese, fish (especially salmon & tuna), Greek yogurt, coconut oil, oatmeal, quinoa, bananas, any meat, blueberries, seeds, olive oil. Eat as much of these foods as possible!!!!
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