This lifestyle has worked for me so I wanted to share it with you. Do note, before beginning any kind of drastic change to your diet, check in with your doctor to make sure it makes sense for you. Ready to take the challenge? Kitchology’s Eat.Better app also has some great helpful ideas.
Carbs are necessary and more are needed especially if you exercise. The trick is figuring out which ones are best. These work: leafy green veggies, fruits, other vegetables, rice, sweet potatoes and occasionally regular potatoes. Carbs from sugar and grains other than rice are on my don’t list.
2. Food Log
Did that last sentence take your breath away? Not sure you can adjust to that level? Guess what? You can…with a food log…Assess what you eat now. For the next couple of weeks, track it all and make sure to include food groups, calories, quantities.
Once you have it written down then you can start to figure out how to tweak it. Where is the sugar and empty calories coming from? Start there to cut it out and replace it with whole nutrient-dense foods. Add more naturally low calories vegetables to your diet when possible.
Hitting a log block? Can’t figure out what changes to make? Seek out a nutritionist or other trained professional to to create a diet plan that makes sense for you.
3. Meal Frequency
Have you heard? You don’t need to have 5-6 small frequent meals a day. In fact, it stresses the digestive system putting it into overdrive mode. Instead, new research suggests it’s better to consume 3-4 larger meals leaving 4 hours in between them. Ideally, stick with 3 large, nutrient-dense and sufficient meals per day, that contain at least 50grams of protein and lots of vegetables.
4. Calorie Restrictions
Extreme calorie reduction will help you drop weight quickly but at what cost? You’re looking at a slow down of your metabolism and other more serious, long-term, health effects. It’s not healthy and certainly not sustainable.
So, what’s an acceptable target? For me, it means less than 1200 calories a day. Amounts will fluctuate based on a number of factors such as current size and activity level. Do check with your health professional before engaging in any kind of drastic dietary changes though.
As mentioned above, aim for 50grams of protein a day. Amounts increase for guys or athletes. But this is a good orientation to start since protein is an essential building block of lean eating. Choose from a wide range. Some examples are: meat (chicken breast, fish fillet, roasted turkey, braised beef etc.) eggs, some yogurts or protein powder. You won’t be sorry. Feel full longer, prevent food cravings and indulging in empty calories. Lose the extra fat and build lean muscle.
6. Liquid Calories
Any liquid with high calories is a definite no. Say goodbye to beer, cocktails, coffee shakes, sodas, etc. If you can, put all of them in your past. You can and should drink water for hydration. Other acceptable drinks include black coffee, unsweetened and decaf tea.
7. No Packaged Foods
Here’s another hard one..packaged and boxed foods are on the no list. Read the labels. If they don’t have real food, but they do have refined sugar, sodium, grains, fillers and other artificial ingredients, then avoid them. They are not beneficial but will help pack on extra, unwanted pounds.
There you have it… my top 7 tips to lean eating. Does it seem like you’ll have to make some major changes to your eating habits? Changing a way of life is never easy. Trust me, once you get started, you’ll begin to see and feel the difference. Set your priorities. Commit to a plan and find joy through real healthy food.
How is your #leaneating plan working? Share with the rest of us @Kitchology and @Kitchenchick123.