In the world we live in now everyone is an expert and everyone you know has some diet that they think is the best diet ever and the answer to everyone’s diet and fat loss problems, it’s hard to determine what you should actually be doing to lose weight.
It could be intermittent fasting, paleo, keto, HCG, or any of these fad diets that are out there right now that claim to be the best way to lose weight. But they all tell you to cut things out, or give you strict restrictions. “Only eat once per day, only eat this list of specific foods, don’t eat carbs, only eat 500 calories a day.”
All you hear is don’t do this and don’t do that. Don’t get me wrong, I’m not saying that you don’t have to pay attention to your calorie consumption, you definitely should, that is the winning weight loss solution, lower calories. But what if I told you that it can be easier to lose weight by adding things at first rather than subtracting them?
Sounds pretty good right?
OK, here is the list:
Add these things to your diet and you will start to lose weight without thinking about calories or food restrictions.
1) Protein
The power of protein is pretty amazing! Studies have shown that even if two diets have the same amount of calories, the diet higher in protein resulted in more fat loss over time. This makes total sense because protein is an expensive nutrient, meaning that it takes a lot of energy (a.k.a calories) to break it down and turn it into muscle, more calories than it takes to process fats or carbs. Protein is also pretty filling, so having a higher protein diet will keep you fuller longer. When you add protein to your diet focus mostly on lean proteins like Greek yogurt, white fish, chicken breast, ground turkey and lean cuts of beef.
If you’re looking for a step-by-step guide on how to prep a high protein menu for the week, check out our Meal Prep Monday blog!
2) Fiber
Fiber is great for digestive health and keeping you regular. Fiber is also great at keeping you full and slowing down your digestion. This slowing of digestion will keep insulin spikes under control so you can avoid that afternoon crash. The fullness fiber provides will also keep you from overeating.
3) Water
Staying Hydrated is pretty important for effective workouts but it is also important for keeping your scale weight regular. I know the scale will fluctuate from time to time but keeping your water consistent will help keep that number from freaking you at as much because your hydration is a big reason why scale weight is so variable. Staying hydrated will also help you process your food better and can actually increase you metabolic rate a little bit.
How much water is enough water, we bet you’re wondering? About 2 liters and 3 liters per day, for women and men respectively. You’ll feel more energized, fuller between meals, much healthier, and lose weight when you make your hydration a priority.
4) Veggies
Veggies go hand in hand with the fiber recommendation (and can help contribute to your hydration goals too!). If you eat more veggies you will have more fiber in your diet. Veggies also help you get more of the micro-nutrients you need to stay healthy. Veggies will also fill you up causing you to eat less calories overall.
5) Caffeine
Caffeine can get your body burning a little hotter and can give you a more effective workout. Caffeine increases your pain tolerance allowing you to push yourself a little harder in the gym thus helping you burn more calories during each workout. So drink that cup of Joe before you come into the gym, coach’s orders.
I hope these 5 things help you add more to your diet while subtracting from your waistline.
