The No-Calorie-Counting Way to Eat Healthier -- HARLEY PASTERNAK
Say goodbye to fiber-starved juice cleanses, copious amounts of cabbage soup, and lemon-cayenne-pepper concoctions: This is the year you adopt a simple—and sustainable—weight loss eating plan.
As I mentioned in Lose Weight Without Losing Your Mind, the My 5 plan is based on efficiency—finding out which health practices pack the biggest punch—and the food component of it is no different. What’s that mean? It means you don’t have to count calories (though you can if you have time!), weigh food, splurge on exotic ingredients, or avoid restaurants. No, all you have to do is follow three, easy guidelines:
- Eat 5 times a day—three meals and two snacks. This equates to eating approximately every three hours. Eating before you’re ravenous will help you stay in control of what and how much you eat. Studies also show that eating more frequently, compared with the conventional three-meals-a-day approach, can help keep your blood sugar and metabolism steady—both of which are good for weight loss.
- Make sure every meal contains the “big three of satiety”: protein (seafood, eggs, chicken), fiber (veggies, fruit, seeds) and healthy fats (olive oil, avocado). Snacks, too, must contain protein and fibrous carbs. Aside from their individual benefits—protein boosts metabolism, fiber aids digestion, and fats support heart health—these three nutrients also help you feel fuller faster and for longer.
- Ensure each meal is made up of the following: one portion of protein (fish, eggs, etc…) equal to the mass of one hand; a palmful of either a high-fiber fruit (blackberries, apples), a whole grain (quinoa, oats), or a legume (chickpeas, lentils); at least one thumb-size portion of a healthy fat (avocado, olives, nuts, seeds); and unlimited veggies (broccoli, zucchini, spinach).
Read full FITBIT article H E R E
 |
| What feeds your soul? |
No comments:
Post a Comment