Today I was asked a question by one of the UHW Inner Circle Members and I thought I would share my response here because it ended up being filled with a ton of great nutrition tips.
“What can I do to lose weight at a reasonable pace, keep it off, and not feel like I am dieting?”
Really great question.
Here was my response:
1. First, focus on the quality of the food you are eating over the quantity. Do not worry so much about calories but more about what you are eating.
Eggs, dairy, and meat should ideally be from free range animals and organic if possible. Sometimes this costs a little more, but my thought on that is if you just take the money that you will be saving because you stopped buying all the crap, you have extra money for the good stuff.
Also, the higher prices make you very aware of the quantity of food you eat. You might try to make food stretch a little farther.
2. Fill your plate with food in these proportions:
50% fruits and vegetables
30% lean protein
20% healthy fats
3. If you stick to the food proportions above and keep consumption of pastas and breads to a minimum, you may not have to keep track of calories at all. With half your diet coming from fruits and vegetables, you are sure to feel fuller longer.
Fruits and vegetables do NOT make you fat. If you have any remnants of the Atkins craze in your head you need to let them go now. It is almost impossible to gain weight (or not lose weight) when half of your diet is fruits and vegetables.
And it is these fruits and vegetables that will give you the energy for the day and for training.
4. When “dieting” you have to pay just as much attention to eating enough food as you do to eating too much food.
(Regarding breakfast she had me critique…) Egg whites have almost no calories and the orange is good just not enough.
Here is what I ate for breakfast today: 1/2 grapefruit, 2 clementines, 1 banana, 1 spoon full of almond butter. I literally stood at my counter and ate until I was satisfied, peeling as I went, and because of all the fruit, that was all it took. Personally, I do not count calories.
If, when you start training (talking to an endurance athlete), you find you need more energy for workouts then add some oatmeal or other 100% whole grains to your diet.
5. I love organic eggs. Buy them at the local grocery store, local farm, or farmers market. Just make sure to eat them whole, no throwing out the yolks.
The nutrients in eggs are almost entirely in the yolks. Don’t waste them, they will not make you fat!
6. Steer 100% clear of trans fats and high fructose corn syrup. Those are the ingredients that make you sick and fat.
Put these nutrition guidelines into practice and you are sure to have fat loss success!
Susan Campbell, MS, CSCS
Author, Ultimate Home Workouts