Nutrition Education: EATING FOR WEIGHT LOSS

Mar 27, 2019

Nutrition Education: EATING FOR WEIGHT LOSS

Although there is not a universally perfect, one-size-fits-all diet, there are certain dietary truths that you should underpin. Use these tools to help move you along your weight loss journey! ????

????Fill Up On Protein

When eating for weight loss, protein is possibly one of the most powerful tools there is. It keeps you fuller for longer, fighting cravings and reducing the urge to overeat or snack between meals. In fact, a high-protein diet can reduce energy intake by as much as 20 percent.

Digesting protein requires much more energy than fat or carbohydrates, which makes it a wonderful metabolism booster. As you’ll recall, it’s also essential for building metabolically active muscle tissue, which increases your basal metabolic rate.

????Don’t Shy Away From Fat ????

As we discussed, low-fat diets simply aren’t an effective long-term solution. Like many people, you may believe the negative press about fat, but it's quite the opposite – fat is satiating and satisfying. Even though it is high calorie, you will likely have to eat less of it to feel full. Encourage your clients to embrace energy-rich, healthy fats - specifically monounsaturated fatty acids and omega-3 fatty acids found in oily fish, nuts, avocados, and oils. These are linked to lower hunger levels and increased satiety.

????Limit Simple Carbohydrates ????????

You know that low-carbohydrate diets are great weight loss diets, but you also know that severe carbohydrate restriction has a number of drawbacks.

The secret of reaping the weight-loss benefits of both carbohydrates and low-carbohydrate diets lies in which carbohydrates you restrict. Obviously, refined sugars and starches are out. Instead, encourage your clients to get their carbohydrates from vegetables like:

• Broccoli

• Leafy greens

• Brussels sprouts

• Cabbage

• Celery

These vegetables are loaded with essential nutrients, and due to their high fiber content, you can really fill up on them. You get all the benefits of complex, fiber-rich, nutrient-packed carbohydrates, while still maintaining a satisfying, insulin-steady diet.

????Get Plenty Of Fiber

Speaking of fiber, try to get at least 25 grams per day from a range of whole grains, fruits, and vegetables. Like protein, fiber helps to keep you fuller for longer, meaning you’re less likely to snack or overeat. It also helps to maintain good gut health and promote bowel regularity.

????Enjoy in Moderation

It’s been proven time and time again that diets based on deprivation simply don’t work. If a you love chocolate, it’s simply not realistic to expect to never to eat it again. If anything, such restrictions will only breed resentment around healthy eating.

Instead of deprivation, focus on reframing your relationship with your favorite foods. To avoid overindulging, find a place for small amounts within an otherwise healthy diet.

????Don’t Go Hungry/Plan Ahead ????

Fasting aside, allowing yourself to become ravenously hungry makes it difficult to practice self-control. Some of your clients may be able to go longer than others between meals. Work with them to establish their individual hunger patterns, and create an eating plan to help them manage hunger appropriately.

In addition, plan ahead so that you do not turn to fast food or convenient food because they have no other quick option. Stashing vegetable side dishes away in the refrigerator is a healthy, quick go-to meal or snack.

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Client of The Quarter: Q2 2024

By Ray Cattaneo • 01 May, 2024

Steve has been crushing it ever since joining IPT in Dec 2023. He continues to stay consistent with his nutrition, cardio and exercise. He always pushes past his limits in every workout which has resulted in losing body fat mass every month! He lost a total of 35.7 lbs of BFM since joining! Steve Lepping has transformed his life for greatness!

Client of The Quarter: Q1 2024

By Ray Cattaneo • 07 Feb, 2024

Andrea has been at IPT since July of 2023 and has been the definition of consistency! She always makes adjustments to her nutrition and exercise when needed and pushes herself in workouts every single time. Each month she exceeds her goal of losing body fat mass, and has lost a total of 24lbs of BFM since joining! She's able to chest press 25 lb dumb bells and can do a full pushup without any assistance now. You can really see the difference in how Andrea carries herself and the confidence she has now compared to her first day at IPT. She completely transformed her life for the better!

Client of The Quarter: Q4 2023

By Ray Cattaneo • 03 Nov, 2023

Rey has been here since early June & has never missed a session! He's on-point with his tracking for nutrition and always does his cardio. He has hit every goal since he started and has lost 49.6 lbs of body fat mass and gained 3.8 lbs of skeletal muscle mass. Down from 48.9% BF to 36.6% BF. The health of his knees has improved drastically and he continues to have an exceptionally positive attitude!