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6 Killer Nutritional Tips From The Pros
We live in an age of incredible access to information, and everybody’s got an opinion when it comes to eating healthy. But with so many different diets and so much nutritional advice flying around — much of it contradictory — it can be overwhelming. In the face of this information overload, many people just shrug their shoulders and choose not to take any action to change their diet.
To solve this problem, this article will cut through all the nonsense and list for you all the basic, fundamental steps of turning your diet and health around. The advice here comes from registered dietitians, certified professionals who have dedicated their careers to helping others make the right food choices. Below is a compilation of the best advice registered dietitians have to offer with practical steps you can take TODAY to eat clean and stay lean.
1. Eat More Green Vegetables
This will probably seem obvious, but you’d be amazed how many people overlook the value of enjoying a simple salad with their lunch (or in place of it).
Green vegetables are packed with antioxidants and essential nutrients like vitamins A, C, and K. They also contain isothiocyanates, which help the liver produce enzymes to defend against carcinogenic molecules, lowering your risk of cancer. Good choices for green vegetables include leafy greens like kale, spinach, cabbage, and romaine lettuce, as well as other greens like Brussel sprouts, bok choy, broccoli, celery, and asparagus.
2. Plan Your Meals for the Week
Being strategic about your meals is the key to taking control of your eating and your health. Many of us are pressed for time these days, and under such circumstances it’s all too easy to fall into terrible eating habits. Think about it: On a Friday evening after fighting traffic to get home, are you more likely to to prepare a healthy meal, or order a pizza or Chinese takeout?
Set aside a few hours on a day when you have some free time (Sunday works great for many people) and prepare four or five days’ worth of healthy meals. Store your meals in the fridge in reusable Tupperware containers ahead of time. For the next few days, you won’t even have to think about it, you can just grab your food and go. That’s a huge weight off your mind. Prepare healthy meals in advance and get ready to shed some pounds (not to mention save some money!).
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3. Eat More Fiber
Far too many people neglect the importance of getting enough fiber in their diet and end up suffering as a result. A good rule of thumb is to get about 14 grams of fiber per 1000 calories consumed per day. So for a 2000 calorie diet, you want to get around 28 grams.
Fiber plays an important role in the digestive process, and getting insufficient amounts can lead to constipation. Good sources of fiber include fresh fruits, whole grains, beans, brown rice, bran cereal, and nuts, particularly walnuts and almonds.
4. Combine Food Groups
Eating different types of food together in the same meal can help curb your appetite, making you feel full longer, as well as boosting your metabolism. A meal combining a carbohydrate like sweet potatoes with a lean protein like salmon or grass-fed beef provides incredible nutrients and is calorically dense. Conversely, simply filling up on carbs will make you bloated and result in a “crash” in energy levels later on. Going completely caveman and eating only meat does not offer enough nutrient balance and will also not leave you full for as long as a balanced meal.
Try to combine at least two different food groups per meal for hearty, healthy meals that will keep you satisfied and reduce your desire to snack later on.
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5. Stay Hydrated
Everyone knows that staying hydrated is essential to staying healthy (not to mention staying alive). But did you know it can also help you lose weight? A study published in the Journal of Endocrinology and Medicine found that drinking two large glasses of water (approximately 17 ounces) per day led to a 30 percent rise in the metabolic rates of the participants. The higher your metabolism, the less likely you are to pack on pounds — it’s as simple as that. Armed with this knowledge, even those born without high metabolism can take their weight loss success into their own hands.
6. Chill Pasta
Don’t open the microwave just yet! Here’s an interesting temperature-based food-hack for pasta that the dietitians have found can help reduce the chance you’ll gain weight from enjoying a plate of spaghetti.
When pasta is cold, it’s molecular composition changes it into what is known as a “resistant starch.” This means that the body has to work much harder to digest it than it would if the pasta was still warm. If you’re not digesting it, it will just pass through you and … you get the idea. The point is, if you’re not digesting as much, it there won’t be as much fat accumulating on your waistline as a result.
Try these tips from the pros and take ownership of your diet and your life!