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So you don’t really want to try an elimination diet. Of course not. Not all of us have the willpower, and most of them don’t have proven long-term results. Lisa Young, a professor of nutrition at NYU, told Prevention that “The key [to these diets] is to take a few proven weight loss tricks and personalize them.” In that way, you’re creating your own diet. So here, courtesy of Prevention, are some ways to take these science-backed weight loss tips and make them work for you.
Tip #1: Get more protein.
This is often a weight loss recommendation because protein takes about two hours longer to digest than carbs do, which means you stay full for much longer. Protein may also boost your metabolism.
Here’s how to do it: add protein to every meal. That means up to three ounces of protein for breakfast, lunch and dinner. In other words, a deck-of-cards sized piece of lean meat or a checkbook-sized piece of fish. Add turkey meat to spaghetti sauce, or use nut butters instead of regular butters with your breakfast toast.
Tip #2: Cut down on the carbs.
This doesn’t mean that you can’t have any carbs. In fact, your body needs them. But most of the carbs that people eat come from bread, pasta, junk foods, and soda. There are plenty of healthy carbs, and those are the ones your body needs.
Here’s how to do it: Instead of making carbs your main food throughout the day, just have one source of carbs with every meal. Eat whole grains and high-carb fruits to avoid that sugar spike from junk foods. If you eat a refined carb, try and balance it out with a source of protein to accompany it.
Tip #3: Eat filling foods
Hunger, at any time of day, should be addressed, not ignored. If you eat more low-calorie, high fiber, high water content foods, you’ll feel full without having actually eaten a crazy number of calories.
Here’s how to do it: Popcorn, fresh fruit, nuts, salads, and broth-based soups are great ways to feel fuller without actually eating that many calories. Next time you snack, reach for one of those instead of your crackers.
Do you have a personalized weight loss plan?
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