Sick of dieting?
Me too, but there’s an alternative option that doesn’t sacrifice fat loss progress.
Intuitive Eating is a practice we are beginning to master, by providing actionable advice that leads you on a path to be more mindful, not restrictive, of the dietary decisions you make.
Through INCLUSION not EXCLUSION we introduce techniques that encourage fat loss while maximizing lifestyle gains. #Winning
What are these techniques?
3 Pillars of Every Meal (assuming 3-4 meals per day)
As long as you hit these, nothing is off limits.
1) 24 Ounces of Water
- Carry around the LARGEST bottle of water possible.
- 40 oz Stainless Steel Canteen is a good option if a camel back doesn't work well with your suit.
- Dehydration leads to impaired cognitive and physical function.
- BONUS: mix in 1 serving of Branched Chain Amino Acids: delicious flavors, improve amino acid quality of your diet, appease satiation, and support cognitive function. #GameChanger
2) 20 Grams of Protein
- Whole Eggs & Egg Whites
- Chicken or Turkey
- Beef or Dairy
- Quinoa (21g of protein per ½ cup or 100g)
3) 10-12 Grams of Fiber
- Avocados (~10.5 grams per cup sliced)
- Asian Pears (~9.9 grams per medium sized fruit, skin on)
- Berries (~8 grams of fiber per cup)
- Coconut (~7.2 grams per cup)
- Figs (1 gram per 1 fig), limit to 5 figs
- Artichokes (10.3 g per medium artichoke)
- Peas (8.6 grams per cooked cup; majority insoluble fiber)
- Brussels Sprouts (7.6 grams of fiber per cup, near balance of soluble and insoluble fiber)
- Black Beans (12.2 grams per cup)
- Chickpeas (8 grams per cup)
- Lima Beans (13.2 grams per cup)
- Almonds (4.25 grams per ¼ cup)
- Chia Seeds (10 grams per 2 tablespoons)
- Fiber Supplements: in the event you cannot get from Whole Foods
- Organic Triple Fiber
- Super Seed – beyond fiber
But you’re thinking, “Wait, it seems like I’ll have to consume a lot of carbohydrates to achieve this fiber recommendation.” Short answer: so what?
Actually, the fibrous content of your meal can dramatically reduce the metabolic consequences of high carbohydrate intakes.
1. High fiber reduces magnitude of blood sugar response and insulin, by prolonging digestion (soluble fiber).
2. High fiber reduces absorption of nutrients (insoluble fiber), potentially attenuating the effect of that candy bar you just had to have.
Sick of the Yo-Yo Effect of Traditional Dieting?
Me too. As a health coach, my job is to augment your health AND life’s enjoyment.
The reality is, the biggest driver of meaningful fitness progress is consistency in deliberate effort. The scientific nuance of a nutrition program is meaningless unless you can adhere to the framework it implies.
Ask yourself, “Can I see myself implementing this three, six, or 12 months from now?” It is safe to assume you will have to.
Personally, tracking my food intake, even with helpful apps like MyFitnessPal, does not pass this test. However, I understand the value of temporarily tracking macronutrients (protein, carbs and fat); not as a sustainable strategy forever but as a means to identify habits that are as you learn the nutritional value of the food you consume.
Does mindful eating mean you don’t have to restrict calories in order to lose weight?
NO, rather it means that by focusing on the inclusive components of hydration, protein intake and fiber. You are maximizing the likelihood of consuming less calories without feeling like Inspector Gadget.
These three critical factors do everything to ensure you are adequately nourished and satiated so you don’t have uncontrollable impulse to overconsume throughout the day.
Compiling each meal with at least these components, but not limited to, you benefit from:
- Improve Hydration: impacts metabolic, cognitive and physical function.
- Optimize Protein Intake: provide the nutrient that supports every cell in the body
- Increase Satiation: synergistically work together to enhance satiety following meals.
- Improve Nutrient Quality of the Diet: achieving these fiber requirements will inherently require you to consume highly nutrient-rich whole foods that are naturally abundant with other micronutrients and vitamins.
My mission to positively guide individuals to physical mastery has led me on a perpetual journey to identify BEST PRACTICE strategies to improve my approach. Although it certainly is not the only method, it has proven to be uniquely valuable for individuals were tracking food intake is either not possible or simply undesirable.
Easy as that? In some cases, yes, but in the current environment of conflicting information it is more important than ever to have the appropriate guidance from someone who knows how to navigate the choppy waters of nutrition and weight loss.
Fortunately for you, there are no shortage of options out there. Whatever or whoever you choose, decide to start being the best version of yourself TODAY.