I recently had a discussion on diet with a new client. He shared with me that he is currently practicing intermittent fasting with no carbohydrates. I recommended he stop fasting intermittently and instead eat six small meals or snacks a day, including complex carbohydrates. I asked him why he wasn’t on any of the diets that helped him achieve weight loss results in the past. As it turns out, he would lose weight fast on these diets, but he eventually fell off the wagon gaining it all back.
I then asked him how the intermittent fasting was going to be different to which he did not have a response.
Carbs are NOT the Enemy
The biggest focus that we have is pushing as many green or “stinky” vegetables as possible, as well as fruits that include apples, bananas and berries. Carbohydrates are not the enemy; you NEED fiber to fuel your body, plus it absorbs more protein when paired together. Avoid simple carbs like white bread and traditional pastas. Focus on complex carbohydrates like:
- oatmeal (check out my savory oatmeal recipe #lifechanging)
- potatoes (no frying, heavy butter or full fat sour cream)
- beans and legumes
- sweet potatoes
- brown rice
- hole wheat pasta
- quinoa
I also want to say that a vegetarian or vegan diet can be the healthiest diet you can choose for your body. If you are a vegetarian or you feel that you can practice that diet without feeling deprived, go for it. Finally, focus on as many raw, unprocessed foods as you can, which you will not get with shakes, meal replacements and diet branded microwave meals.
Meat, Dairy and Plant-based Proteins – Oh, My!
As far as protein goes, if not plant based , here are some good options:
- chicken
- seafood
- lean cuts of steak like sirloin, flank, flat iron and tenderloin
- lean cuts of pork like tenderloin and sirloin – occasionally
Dairy products can be a good source of protein, but you’ll need to make good choices and may feel better without milk products all together. This is where you may want to try an elimination diet by cutting out dairy, gluten or meat to find out what balance makes you feel the best. Eggs are an inexpensive source of protein and make for great snacks or a quick breakfast. Cheese lover? Look for white, hard, aged and stinky cheeses – avoid anything orange. And don’t overlook beans and legumes as a great source of protein in addition to fiber.
Out of (Portion) Control
Portion control is perhaps the most common dietary issue. The average person’s portions are often too large, but correct portions depend on your body and your goals. This may require a dietitian or subscription meal plan, but at the least you can subscribe to the old rule that no serving should be bigger than your fist. Many of us grew up eating “seconds”, which is an absolute no go because you are just packing away a surplus.
correct portions depend on your body and your goals
As far as when and how often to eat, we prefer the magic number of six small meals or snacks a day to rev up metabolism and maintain muscle. When you go for extended periods of time without eating, you tend to eat more and your body feels it needs every calorie possible, so again, you pack away a surplus. When you are eating small amounts every couple of hours, your body feels that it has met it’s needs and proceeds to burn off excess calories. If you don’t already eat like this, you will feel the effect immediately.
Snack-Wrap-Up
If you are considering jumping into a current diet trend or purchasing shakes and cleanses, please reconsider. If you learn how to eat right and choose well, you can avoid the dietary yo-yo that so many of us have experienced time and time again. If you want to lose weight, cut fat, feel great and get results, eat a well-balanced diet of raw foods. Be conscious of your portions and eat often. Like I tell my skeptical clients, be diligent with this strategy for a month or two and if it doesn’t work for you, make an appointment with a dietitian to more effectively address what is best for your body.
