UPGRADE YOUR PLATE
The healthy meal plate guide shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet.
Make most of your meal vegetables and fruits. Go for whole grains, protein, healthy plant oils. Have enough water. Drink juices, coffee and tea in moderation.
You all must have a question that why my weight fluctuates daily?
It is because…
You had more slat and carbs than usual the day before.
You have eaten foods that cause bloating.
You did an intense workout the day before.
You ate late the night before.
You started a new medication.
What is the ideal time to eat?
It is the simple mistakes we make that make a huge difference in transformation journey. It is important to know that when it comes to eating, the timing of meals is the KEY.
Breakfast
Eat within 30 minutes of waking up. Do not delay breakfast later than 10 am. Make sure you have protein-rich breakfast.
Lunch
Ideal time to have a lunch is 12–2pm. Try to keep a gap of 4 hours between your breakfast and lunch.
Dinner
The ideal time to have dinner is 6–8pm. You should have a gap of 3 hours between your dinner and bedtime. Eating close to bedtime can interfere with quality of sleep.
EMOTIONAL HUNGER VS PHYSICAL HUNGER
Rather than satisfying your body’s needs, emotional hunger is all about avoiding uncomfortable emotions by eating sugary sweets.
Physical hunger is when your body gives you signal that you are hungry and you stop eating before you feel uncomfortably full.
Keep on track and reach your wellness goals with these four tips for minimizing cravings:
FOLLOW A MEAL PLAN
Well-balanced meals rich in fiber, high-quality protein and healthy fats are more likely to keep you satisfied, meaning you’ll be less likely to reach for an unhealthy snack. That’s why meal planning is a great tool. Knowing what you’re going to eat ahead of time can also reduce stress, which is an important factor in weight loss.
INCREASE PROTEIN AND FAT
Protein requires more work for the body to digest, leaving you feeling full longer. Moreover, since protein and fat slow the absorption of sugar during a meal, eating foods rich in both macronutrients can stabilize blood sugar and moderate cravings. Try incorporating more foods like salmon, tuna, eggs, nuts and full-fat Greek yogurt into your diet.
UP YOUR FIBER INTAKE
Dietary fiber slows the rate at which food enters your bloodstream and increases the speed at which food exits your body. This process keeps your blood sugar levels in check, reduces your appetite and creates a sense of fullness for a longer period of time.
Fiber is present in most plant-based foods such as whole grains, beans, fruits, vegetables, nuts and seeds. Here are a few simple ways to increase fiber consumption:
- Try bulking up on veggies (especially the cruciferous ones).
- Add a tablespoon or two of ground flax or chia seeds to meals and snacks.
- Opt for high-fiber fruit like raspberries, blackberries, apples and pears daily.
PRACTICE MINDFULNESS
Giving into cravings has a tendency to be viewed as negative, but it’s not always the main the issue. Rather, an important question to ask yourself is how are you enjoying the foods you crave? Taking the time to plate your food, sit down at the table and savor each bite can help prevent overeating. If you want to learn more about eating intuitively, this simple tool can help with cravings.
Weight loss is not always easy and numerous factors can bring it to a standstill. At the most basic level, weight loss failure occurs when calorie intake is equal to or higher than calorie expenditure. In the end, changing your weight and lifestyle requires dedication, self-discipline, perseverance and resilience.
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