Craving
makes choosing the right foods at the right times very challenging for most
people. I am hearing the word ‘craving’
often when new clients are coming for a consultation. Most of them think that
this can’t be eliminated. This is a reason I decided to give the key points on
eliminating cravings.
Here is how to eliminate cravings, have more energy and eat less:
Here is how to eliminate cravings, have more energy and eat less:
Eat fiber. This is my favorite
nutrient for fat loss strategy. It contains only about 2.5 calories per gram,
while other carbs contain 4 calories per gram. You can eat meals with plenty of
high-fiber foods without worrying about calories! In addition fiber is absorbed
slowly giving us the fullness sensation longer.
Foods rich in fiber are legumes (e.g. beans), fruits, vegetables and whole grains. Women should consume 30 grams and men 35 grams of fiber each day to reduce caloric intake.
Eat protein at every meal. A meal rich in carbohydrates always causes blood sugar fluctuation, which leaves you feeling tired, hungry, moody and even weak. Protein prevents the carbs to be converted to body fat. In this combination carbs are used for energy.
Excellent protein sources are lean grass fed meats, free range poultry, fishes (wild are the best), free range eggs, low fat dairy and unprocessed organic soy products. Generally, the size of your palm is the amount of protein you should consume.
Eat healthy fat. Don’t forget, fat is a very calorie-dense nutrient, therefore eat fat in moderation. Yes, fat is needed to lose weight! Fat provides flavor to our food, gives us sensation of fullness and has a positive impact on slowing insulin response, similarly like protein.
The best healthy fat sources are nuts and seeds, avocados, olives and oily wild fish such as salmon, sardines, mackerel or trout. The fat source you choose should be about the size of your thumb.
Foods rich in fiber are legumes (e.g. beans), fruits, vegetables and whole grains. Women should consume 30 grams and men 35 grams of fiber each day to reduce caloric intake.
Eat protein at every meal. A meal rich in carbohydrates always causes blood sugar fluctuation, which leaves you feeling tired, hungry, moody and even weak. Protein prevents the carbs to be converted to body fat. In this combination carbs are used for energy.
Excellent protein sources are lean grass fed meats, free range poultry, fishes (wild are the best), free range eggs, low fat dairy and unprocessed organic soy products. Generally, the size of your palm is the amount of protein you should consume.
Eat healthy fat. Don’t forget, fat is a very calorie-dense nutrient, therefore eat fat in moderation. Yes, fat is needed to lose weight! Fat provides flavor to our food, gives us sensation of fullness and has a positive impact on slowing insulin response, similarly like protein.
The best healthy fat sources are nuts and seeds, avocados, olives and oily wild fish such as salmon, sardines, mackerel or trout. The fat source you choose should be about the size of your thumb.
Drink water and eat food high in water.
You should drink water throughout the day, but it doesn't provide the same
level of feeling satisfied as when you eat foods high in water.
Foods high in water are naturally very low in calories – making them ideal for fat loss.
The best sources of ‘watery foods’ are fruits and vegetables. They contain 90 – 98 percent water! My best choices of hydrating foods are: grapefruit (medium) contains only 30 calories and 90% water; cucumber (1 cup) contains 14 calories and 96% water; strawberries (1/2 cup) contain 23 calories and 92% water.
The serving size of the about food should be the size of your fist.
Foods high in water are naturally very low in calories – making them ideal for fat loss.
The best sources of ‘watery foods’ are fruits and vegetables. They contain 90 – 98 percent water! My best choices of hydrating foods are: grapefruit (medium) contains only 30 calories and 90% water; cucumber (1 cup) contains 14 calories and 96% water; strawberries (1/2 cup) contain 23 calories and 92% water.
The serving size of the about food should be the size of your fist.
If you need help to reach your goals, please contact me. You deserve to have the body you always dream of!
Eat well and stay fit!
Maria
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