Three filling meals that won’t tip the scales
Rule #1: Eat protein with every meal or snack. Eating protein increases our metabolism and helps create a ‘fat burning’ effect in our bodies. High blood sugar levels lead to high body fat levels, so when it comes to fat loss, protein helps keep us slim by keeping our blood sugars stable. Protein (along with good fats) also help to keep us ‘satiated’ so that we feel full for longer (and do not grab the sweets!). The only exception to the ‘eat protein with every meal/snack’ rule, is that it is okay to eat low glycemic veggies on their own (without a protein). This is explained in Rule #2, below.
Rule #2: Choose vegetables (ideally low glycemic) as your main carbohydrate source. Low glycemic veggies keep us slim by giving us antioxidants and fiber, without the added sugar spike. Because these foods do not significantly raise our bodies blood sugar, they similarly, do not cause a rise in our body fat levels either. This is why they can be eaten alone (without protein or fat). Whole fruits are also a good choice, however, because fruits cause a greater rise in blood sugar, be careful to have only 1 to 2 servings per day and always with a protein and/or fat (to keep our blood sugars stable).
Rule #3: Eat good fats. Good fats like butter (from cows that graze on grass) and coconut oil can help our bodies lose excess fat. Butter contains naturally occurring CLA while good quality coconut oil has high levels of MCTs – both are fat burning fats.
Now, let’s compare three meals with similar caloric content and see how much more you can eat and slimmer you can be.
For example, a 40-year-old woman weighing 150 lbs (68 kg), carrying 30 percent body fat, and exercising 30 minutes per day would need to consume about 1,200 calories a day to lose weight. Here are two options for three meals:
Option 1: Standard North American diet
Cinnamon raisin bagel (3 “ diameter), 155 calories
Margarine, 1 Tbsp (15 mL), 99 calories
Coffee with cream and sugar, 77 calories
Total calories for breakfast 331 calories
Burger King hamburger, no cheese, 332 calories
Root beer, 8 fl. oz (250 mL), 110 calories
Small side of French fries, 244 calories
Total calories for lunch 686 calories
Pasta dish with marinara sauce (2 cups), 370 calories
Glass of red wine, 123 calories
Total calories for dinner 493 calories
Total calories for the day 1510 calories
Total fat for the day 55 grams of fat
Total sodium for the day 5.66 grams of sodium
Option 2: Healthier nutrient-rich food choices
Blend into a smoothie (makes 2 cups/500 mL):
Blueberries, 2 cups (500 mL), 168 calories
Banana, 1/4 cup (50 mL), 33 calories
Flax seeds, ground, 1 Tbsp (15 mL), 37 calories
Water, 1 cup (250 mL), 0 calories
Whey protein powder, vanilla, 2 scoops, 140 calories
Total calories for breakfast 378 calories
Almonds, raw, 10 whole 60 calories
A salad with:
Chicken breast, broiled, chopped, 4 oz (110 grams) 187 calories
Spinach, raw, 2 cups (500 mL), 66 calories
Red onions, diced 1/4 cup (50 mL), 8 calories
Mushrooms, chopped 10 small, 20 calories
Carrot, grated, 1 medium, 25 calories
Vinaigrette dressing 2 Tbsp (30 mL), 30 calories
Pecans 1/8 cup (31 mL), 86 calories
Total calories for lunch 422 calories
Broiled salmon with lemon wedges, 2 oz (56 grams) 113 calories
Brown rice, 1/3 cup (83 mL), 72 calories
Green vegetable medley, baked in olive oil,
fresh, crushed garlic and basil leaves, 50 calories
Small green salad with vinaigrette dressing, 35 calories
Total calories for dinner 270 calories
Total calories for the day 1130 calories
Total fat for the day 43 grams
Total sodium for the day 2.48 grams
Why is option 2—which provides three filling meals a day—the better option? It provides not only less calories, but follows the 3 rules of fat loss and gives you more food.
To summarize: You start the day with whole fruits and a serving of fat burning protein and fats (instead of fat storing simple carbohydrates and hydrogenated fats). At lunch and dinner, lean protein and vegetables give you high-quality proteins, fats, and fiber, instead of sodium- and carbohydrate-heavy foods. Mid-morning and mid-afternoon snacks keep your metabolism up and ensure you don’t have a chance to get hungry and overeat at meal time.
Enjoy the nutritional benefits of eating more by choosing carefully balanced, nutrient-rich foods—while losing weight.
Did you find this helpful? If so, check out Michale Hartte’s new book, “The Fit ‘n Healthy plan – the healthy diet & lifestyle plan made easy!” Go to the Products and Services tab for more info.
1. Mercola, Dr. Joseph, “Total Health Cookbook & Program”: Pg 15
2. Willett, W. et al. Eat, drink, and be healthy the Harvard Medical School guide to healthy eating (Simon & Schuster Source, New York, 2001).
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