A big part of my private practice is helping people lose fat. Here are 3 nutrition principles that will serve you well throughout your fat loss journey. I suggest that you pick one from the list to start out with, master that one and then move on to the next ones.
If you are a client you know that I recommend eating a healthy Mediterranean Diet or The Paleo Diet. Both are low sugar, high fiber, with foods such as lean protein (beef, chicken, fish, eggs and whey protein), vegetables (technicolor plates), fruits (strawberries, blueberries, etc.), nuts (almonds, cashews and walnuts) and very little whole grains (oatmeal and multigrain bread). I usually up everyone’s protein & fat intakes.
1) Eat Breakfast Every Day.
Studies have consistently shown that making breakfast a daily habit will help you lose weight and keep it off. People skip breakfast thinking they’re cutting calories, but by mid-morning and lunch, that person is starved. Breakfast skippers replace calories during the day with mindless nibbling, binging at lunch and dinner. Don’t set yourself up for failure. Eating breakfast also jump starts your metabolism for the day. When you don’t eat breakfast, you’re actually fasting for 15 to 20 hours, so you’re not producing the enzymes needed to metabolize fat to lose weight. If you don’t have time for breakfast, make a delicious protein shake using UltraMeal from Metagenics (see link).
2) Eat a little something every 2-3 hours that you are awake.
Basically you’re going to eat whenever you are truly hungry. Hunger is the best indication of when you need to nourish your body and will help control over eating and not eating enough. Aim to eat only when you are truly hungry and stop eating when you are satisfied. This generally works out to 3 larger meals alternating with 2-3 smaller snacks throughout the day. This will help keep you full and satisfied and will reduce the likelihood of binge eating at the end of the day. This is one of the best principles you can follow to blast fat and build lean muscle.
3) Unless you are on the 28 Day Cleanse, for one meal a week, eat your favorite foods.
You shouldn’t be deprived of your favorite foods. This is a reward meal. A reward for eating healthy the entire week. So pick one meal per week to eat anything you want. Pasta, ice-cream, chocolate, wine….anything goes at this meal.
The 28 Day Cleanse has been most helpful with clients who complain of fatigue, recurrent gastrointestinal problems (especially diarrhea), food intolerance or sensitivity, chemical or environmental sensitivities, chronic headache, and muscle or joint pain of unknown origin.