Meandering through the grocery store and up and down the aisles can be so confusing. If you read the packages on the shelves you will see all sorts of labels – everything from low cal, low fat, gluten free, low carb, keto friendly, Whole30 approved, you name it. No wonder healthy eating can be confusing to so many!
As you know, I am all about a healthy lifestyle, non-diet way of eating that does not restrict any real food group. What I have found to be successful, though, if weight loss is a goal, is a lifestyle that can be sustained long term. This lifestyle is full of whole foods, good nutrition, including all three macronutrients. Proteins, healthy fats and carbohydrates make up the foods we eat. In the Better & Beyond Program, we eat all the foods, just not all the time. We look controlling our carb intake on some days by keeping the amount lower and then higher on other days. This way of eating has been shown to have remarkable results in weight loss, stabilizing hormones, controlling insulin spikes, depleting glycogen stored in the body so you actually burn fat, and when combined with the suggested workouts, you see and feel the results!
What seems to trick most of my clients up when carb controlling are the low carb days. I think this is tricky because we have been lead to believe for so long that we needed to eat ALL DAY LONG. This is such a lie!! We do NOT need to force feed ourselves from the minute we get up in the morning with breakfast, followed by a snack, then lunch then more snacks, and on and on and on. So, if you have looked at the outline for the Better & Beyond Program, or any other carb cycling or other program or lifestyle, and think it’s too hard, or don’t understand, or can’t imagine not overeating on carbs, then I have some tips for you.
Hydrate, hydrate, hydrate
Make yourself drink lots of water. Drinking half of your body weight in water will keep you feeling full, energized and often satisfied as you may just think you need food when you are really just thirsty. If drinking plain water bores you out of your mind, toss in sliced lemons, limes, oranges or cucumbers to liven it up.
Make a plan
As in so many things, having a plan makes most anything easier. I tell my clients when using the MyFitnessPal App, to go ahead and enter their foods the night before or the morning of that day. Even if you don’t follow to a tee, having an idea of what you’ll eat, having it on hand, and being aware of the carb grams for the low carb day takes all the stress out of figuring out what to eat.
Have Low Carb Foods Available
I encourage my clients to eat balanced, nourishing meals, full of protein, healthy fat and good carbs so they feel satisfied and energized. I know if you eat enough at your lunch and dinner, you will not need those pesky snacks we have been brainwashed into thinking we need from the likes of Nabisco, General Mills, and the other snack makers. Those snack are where the unhealthy carbs really creep in and can do some damage. However, if and when you are actually physically hungry, then have those low carb snacks ready and available. Nuts, raw vegetables like redish discs, broccoli, cauliflower, baby tomatoes, beef jerkey, nut butter, avocado and boiled eggs are great snacks to have on hand.
If you are focusing on a low carb day you know you have to get your calories from other macros. Focusing on upping your healthy fats on lower carb days will leave you satiated so you won’t feel hungry or hangry. Think about eating nuts, seeds, fish, avocados, healthy oils and nut butters. These fats are calorie dense so will help you reach your calorie goals for the day and also keep you feeling full.
No one wants to live off of chicken for the rest of their lives. There are so many delicious and healthy foods out there. While chicken is great and can be cooked in a million ways, why limit your protein to chicken breast day in and day out? Try shrimp, fish, pork, beef, tofu, eggs or sausage. There are so many simply delicious whole foods out there that will fill you up, nurture you and make you feel so good. As part of the Better & Beyond Program I include a Free EBook of meal inspirations for low carb and regular carb days to help take some of the guess-work out of what and how to eat.
Remember, this is a real, non-diet way of life that you can enjoy to be your healthiest.
If this sounds like an answer to your questions or you want more info, take a look at the Better & Beyond Program.
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