Top 10 Nutrition Strategies for A Healthy Body Weight

1.     Reduce starchy carbohydrate intake (breads, cereals, rices and pastas)

Starches are identified by their Glycemic Index, which rates food based on how they affect blood glucose and consequently insulin levels.  Starches that cause a fast and significant rise in both glucose and insulin result in greater storage of glucose (sugar) as fat.  For the first two weeks completely eliminate starches.  Gradually put a small amt of whole grain starches back into your diet over time.

2.     Eliminate simple sugars

A good rule of thumb is to eliminate all “white” products.  No sweets, no juices, no regular sodas, and no chocolate!!!  J  For the first two weeks cut out fruit also.  Fruit may be eaten after the first two-weeks, however, it must not be eaten by itself.  Always eat protein or fat (nuts, peanut butter) with your fruit.

3.     Eat Breakfast Every Day

Breakfast is the best thermogenic aid.  If you are unaccustomed to eating breakfast start with a protein bar.  Its best to eat whole foods at breakfast b/c they require more energy to breakdown than a beverage. 

4.     Eat 4-6 Small Meals each consisting of 200-300 Calories

5.     Eat more fiber (use a fiber supplement if necessary)

To optimize both digestive health and a flat stomach requires >25g per day.  Psyllium husks powder is available at most grocery stores and/or whole foods stores.          

6.     Eat 3-5 servings of Vegetables Daily

7.     Supplement essential nutrients

Many food cravings are a result of nutrient deficiencies.  To improve our health and control our appetite we require a good quality multivitamin and possibly additional minerals based on your specific needs. 

8.     Consume 1g of Protein per pound of lean body weight

Actually, 1.8g/kg has been found to be ideal for increasing muscle size.  For example, a 154 lb (70 kg) person should consume 126 grams of protein daily.  Ideally, protein intake would be spread out over the course of 4-6 meals during the day (~20-25 g per meal).

9.  Drink 6-8 glasses of water daily

10.  Add some FAT to your diet. 

Unsaturated fats have been found to actually enhance body fat loss.  Take ½ tbs each of olive oil and flax seed oil daily with your evening meal.   You can also supplement with Omega 3, 6, 9 fatty acids in capsule form.