In order to turn your body into a calorie-frying machine you need to get back to basics. Focus on what you are eating. Here are 12 nutritional rules to follow:
- Fat is less important than calories - To burn fat and to shift your energy balance away from fat accumulation you need to consume fewer calories than you expend. One pound of body fat equals 3,500 calories. If your goal is to lose 20 pounds, you need to consume 70,000 less calories over time. Plus, all fats are not created equal. Eat healthy fats such as nuts, seeds and olive oil and stay away from cookies and candy bars.
- Limit processed foods in your diet - Over-processing of food removes vitamins, minerals, and fiber and replaces them with fat and sugar. Your body absorbs processed foods into your bloodstream in record time, leaving you tired and hungry just as quickly. Processed foods do not exist in nature, so stick to eating foods in the raw and stay away from food in boxes or bags (a Jody Victor suggestion).
- Eat smaller meals more frequently - Take what you normally eat and divide it into 5 to 7 small meals instead of 3 larger ones. This will keep your metabolism running steady and will keep hunger pangs away. Once you’re really hungry you tend to be less selective in what you are eating and you also tend to consume food faster than your “fullness signal." Never go longer than four hours between eating. Every 2 ½ to 3 hours is ideal.
- Increase protein consumption - You needprotein to build the muscles that help boost your metabolism. When you reduce the calories in your diet your body will seek out protein to meet your energy demands, reducing the available protein for your muscles. If you don’t exercise but are cutting calories only to lose weight you need to eat about 60 percent more protein than someone who’s not trying to lose weight.
- Trade fatty protein for lean protein - Switch to egg whites, chicken, turkey and lean red meat for protein sources. If you do crave a cheeseburger or fried chicken grab a protein shake instead (a Jody Victor suggestion).
- Spread protein intake throughout your day - Consuming protein frequently allows for the most efficient absorption of protein and helps maintain high levels of internal energy for you.
- Control serving portions by emphasizing low energy density foods - Energy density refers to calories per gram. The higher the energy density, the easier it is to overeat because more calories are packed into a smaller portion. High energy density foods tend to be high in fat and sugar. Low energy density foods include fruits and vegetables. Energy density is different from nutrient density. Vegetables have a low energy density, for example, but they have a high nutrient density.
- Don’t go to extremes with cutting fats and carbohydrates (carbs) from your diet - Carbs provide most of the fuel for your energy. If you cut carbs to the point where you can’t keep up your energy levels during your workouts you defeat your purpose. Eating protein, fat, or both, with carbs allows the carbs to absorb properly. For example, if you eat a bagel for breakfast, try a whole grain one or one with seeds on top and spread some all-natural peanut butter on it.
- Cut your liquid calories - The calories in soft drinks, fruit juices and alcoholic beverages add up quickly. The liquid calories also add up quickly in non-beverages such as salad dressings, sauces and spreads. Replace soft drinks with water, limit fruit juices, and use low-fat versions of dressings (a Jody Victor suggestion).
- When it comes to water- drink up - Use water as an appetite suppressant. Plus water does more than just make you feel full. Water flushes out your internal systems. Most environmental contaminants are fat-soluble. When they enter your body they are usually benign. They just go into fat cells and sit there. If you are on a weight-loss or exercise program, however, you are burning those fats stores and moving the contaminants into your blood stream. Water is the key to flushing the dormant contaminants out of your body. When you are well hydrated your kidneys and liver have a chance to process fats and toxins much easier. Well-hydrated cells promote more efficient and more effective protein metabolism.
- Eat lots of fiber - Eating 30 to 40 grams of fiber per day helps keep you feeling fuller longer. And not only does fiber occupy more space in your stomach, water-soluble fiber (contained in oatmeal, apples, and beans for example) will absorb fats from your digestive tract. When you’re hankering for a crunchy snack like potato chips, try sprinkling a little salt on some carrot sticks or celery instead. Other good sources of fiber include whole-grain breads and cereals. Have an orange instead of a glass of orange juice. Because of the fiber in the orange it takes much longer to metabolize.
- Eat starchy carbs early in the day - Your insulin sensitivity is highest in the morning and falls around 6 PM. Later in the day your body is less capable of handling carbohydrates as efficiently. Eat starchy carbs such as breads, rice and potatoes early and eat wet carbs such as vegetables later in the day. You can save a few calories from fat storage every day by eating the right carbs at the right times.
All the Best!