Increase
protein to control appetite and maintain lean body mass.
The more lean body
mass you have, the higher your metabolism and the more calories you’ll
burn.
Eating
more protein makes weight loss easier by helping control your appetite.
Protein
+ healthy carbohydrates = success.
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The
proper amount of protein, combined with healthy fruits and vegetables
means reduced
hunger pangs and a more balanced approach to losing weight.
You
need protein to stay strong and healthy. If you don’t get enough
protein every
day, your body will rob protein from your organs and muscles.
Not
all protein is created equal. 15% to 35% of your diet should be lean
protein - ones that don’t contain
significant amounts
of fat.
A
personalized, low-fat, high protein program makes weight loss easy,
tasty and
satisfying.
Tips
for Healthy Living
You’re
changing your shape and your lifestyle–now reorganize some regular
routines
to support your new life.
Shape
Up Your Kitchen
Your
kitchen pantry can support or sabotage your weight-loss plan. If a
high-fat
snack is the first thing you see when you open a cabinet, it can
undermine your
best intentions.
Rule:
“If you don’t have it, you can’t eat it.”
Go
through your cabinets and refrigerator and get rid of the foods that
don’t
match your healthy new lifestyle. That will make room for delicious and
nutritious alternatives. Some ideas to get you started. . .
Dump
those fattening chips and replace them with healthy, good tasting, low
calorie
snacks.
Get
rid of the ice cream and replace it with fresh or frozen sweet berries
or fresh
fruit for snacks.
Rework
your cooking staples. Herbs, spices, nuts, seeds and small amounts of
olive oil
will enhance your meals with contrasting flavors. Salsa and chili
peppers add a
nutritious snap to any dish, and citrus fruits add a sweet and tangy
twist.
Stock
Up for a Healthy Life
Always
shop with a list! When you have a list, you can simply walk on by your
trigger foods!
Never
shop hungry! Do your shopping right after you’ve had a meal, or a
healthy snack.
Know
what you’re buying! Identify and buy the right, low-calorie foods.
Prioritize
your shopping! Start with the produce section and choose plenty of
low-calorie fruits
and vegetables. Always buy whole fruit rather than higher calorie fruit
juices.
Next, pick up the low-calorie proteins on your list. Save the grains
for last
and buy fewer of them.
Spice
it up! Stock up on spices and other low calorie flavor enhancers that
can liven
up a meal without fattening it up.
balsamic,
rice, tarragon vinegars
chicken
or vegetable broth
Dijon
mustard
salsas
and relishes
dried
herbs and spices
garlic
red-pepper
flakes
Food
Myth
Frozen
fruits and vegetables aren’t as good as fresh.
Food
Fact
Fruits
and vegetables selected for freezing are picked ripe and frozen
immediately.
This may make them more nutritious than those harvested before ripening
and
placed in the produce section.