????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.