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September 2, 2013

Diet Tweaks

by Liliana Fitts

To lean down one must not only put effort into exercise but into diet as well.

Prepare at least 90 percent of your meals rather than eating out in restaurants.  This is a great way to control the ingredients that you put into your body  and the consumption of hiding calories and sugars.

To be more time efficient, do your grocery shopping one day a week.  Having all the ingredients you need to quickly pre-make snacks and lunches as well as making dinner at home will prevent you from grabbing a muffin or pizza when you are hungry. Make sure you don’t go to the market when you’re hungry so won’t be tempted to buy foods that are not in your diet.

8007495_mIncorporate low-energy-density foods like vegetables and fruits, for example, to boost volume. These foods will satisfy your hunger while avoiding the half empty plate many people face when trying to manage their calorie intake. It is important to not feel food deprived.   Add a good amount of vegetables to your proteins.  Mushrooms are low in calories and are great fillers to add to burgers and meat-loafs.  Add berries to non-fat yogurt and oatmeal.  Try using lettuce leaves to wrap a lean meat burger or taco instead of bread and tortillas. Whole grains, legumes, lean meats and unsweetened low-fat dairy are also low-energy-density foods that will boost volume.

Make sure you allow enough time for a well balanced breakfast.  It should have a carbohydrates-to-protein ratio of 2-to-1. Studies at the University of Missouri have found that eating a protein-rich breakfast increases satiety and reduces hunger pangs throughout the day.  Some protein options to add to your breakfast are eggs, whey protein, low-fat Greek yogurt, cottage cheese, smoked Salmon and  nut butter.

It is very important to read food labels when grocery shopping.  Look out for added sugars. Avoid products containing high-fructose corn syrup, dextrose, maltodextrin and evaporated cane juice.

Consume fiber-rich foods. Adding fiber to your meals and snacks will help maintain healthy level blood sugar levels while also discouraging fat storage. Fiber also helps cut down the feeling of hunger by slowing down digestion. The Institute of Medicine recommends that children and adults consume 14 grams of fiber for every 1,000 calories of food they eat each day.  That means a person who eats 2,500 calories each day should get at least 35 grams of fiber daily, while a person who eats 1,700 calories each day needs somewhat less fiber—about 24 .Beans, lentils, whole grains, nuts, vegetables, fruits, chia seeds and wheat bran are fiber-rich foods.

Eat healthy fats. The Institute of Medicine recommends 20 to 25 percent of your calories should come from fat.  Fat slows down digestion and can help lower carb cravings and overeating. Consume quality fats like nuts, seeds, avocado and extra-virgin olive oil.

When you eat at a restaurant, ask for a take out box as soon as you get served. Separate half of your meal to avoid overeating due to the super sized portions generally served.

Hydrate, hydrate , hydrate!  Drink plenty of water, 64 oz a day is optimum. Hydration helps decrease hunger. It is also necessary for optimal exercise performance.

GetFitts

 
Liliana Fitts
424.625.5818
email: lilianafitts@gmail.com
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