For Amy and everyone else that cant stick to their diet!! Nibblers and Snackers take note!
4 Key Strategies for Killing Food Cravings
adapted from an article by Chad Tackett
When you’re constantly hungry, it makes choosing the right foods
at the right times really challenging.
Staying full and energized while eating fewer calories—that’s the
secret to long-term fat loss success.
Here are 4 key strategies for feeling satisfied after a healthy meal
and staying full longer. You’ll not only have a lot more energy, you’ll
crave (and eat) less later. . .
1. Eat your water. Yes, eat. Drinking water is great, and you should throughout the day, but it doesn’t provide the same level of feeling satisfied as when you eat foods high in water.
There is a separate mechanism in the brain that controls hunger and thirst. If the food you eat contains water, it will stay in the stomach longer while it’s being digested.
PLUS, foods high in water are naturally very low in calories – making them ideal for fat loss.
Many fruits and vegetables contain 90 – 98 percent water! The following are some of the most hydrating foods. . .
– Watermelon contains 92% water and electrolytes, such as calcium, magnesium, potassium, and sodium – all of which (positively) influence your metabolism!
– Grapefruit contains only 30 calories and is comprised of 90%
– Cucumbers are 96% water and contain just 14 calories in an entire cup!
– Cantaloupe is 89% water and contains only 27 calories per 1/2 cup!
– Strawberries contain just 23 calories per 1/2 cup and are made up of approximately 92% water. Plus, strawberries rank as the 4th strongest antioxidant-rich fruit!
– Broccoli contains 90% water and anti-cancer nutrients that help to detoxify the vast number of potential toxins that we encounter each day. Plus, it’s a great source of fibre!
You may have noticed that these water-dense foods are all carbs.
Because they’re natural (and not processed), I’d suggest the portion
being about the size of your fist. So, a small grapefruit or a cup of sliced strawberries, for example, would work well.
2. Fill up on fibre. Fibre is critical to fat loss in several ways: first, fibre contains only 1.5 to 2.5 calories per gram, while other carbs contain 4 calories per gram (fat contains 9 calories per gram I always estimate 10 cals/ g).
Essentially, you can pile your plate with plenty of high-fibre foods without worrying about caloric-overload.
In addition to being low-calorie, high-fibre foods are more filling.
Fibre is absorbed by our bodies more slowly than other foods, which means we feel full longer.
Foods high in fibre are fruits and vegetables, beans, lentils, legumes,
and natural whole grains. Aim for at least 25-35 grams each day to
help reduce your caloric intake and keep you feeling full and energised for longer.
3. Include protein at every meal. A meal with carbs alone causes blood sugar spikes and crashes, which leave you feeling tired, hungry,
and weak. Protein helps prevent this happening, so that the carbs you eat aren’t converted to body fat, and allows energy to be
Great protein sources are lean meats, fish, lowfat dairy, legumes,
and unprocessed soy products.
Your choice of protein should be approximately the size of your
palm. For example, a medium-sized chicken breast.
4. Don’t leave out healthy fat. Since fat is so calorie-dense, it’s important that you eat it in moderation . . . BUT in small amounts,
it provides flavour and has a positive impact on slowing insulin response, like protein.
My favorite healthy fat source are nuts and seeds because they are also a great source of protein and fibre. Other excellent fat
sources are avocados, olives, and fatty fish (e.g., wild salmon).
The fat source you choose should be about the size of your thumb. This is about 5 almonds for the average-sized woman or 7 almonds for the average man.
Put this into Action NOW – you know which foods keep you feeling full and satisfied throughout the day, here are some great ideas that combine them all together for one super fat-burning snack or
1. Stir in a little peanut butter (healthy fat) and protein powder
(protein) into oatmeal (fiber), topped with strawberries (water).
2. Dip cucumbers (water) in hummus (fiber and healthy fat) and
cottage cheese (protein).
3. Marinate broccoli (water and fiber) and boneless, skinless
chicken breast (protein) in a little olive oil (healthy fat) and
balsamic vinegar and wrap it in aluminum foil on the BBQ.
4. A bowl of Greek yogurt (protein) with pieces of watermelon
(water), topped with flaxseeds (fiber and healthy fat). I add protein powder to this too.
These are my tips for planning my meals so that I can stay focused on
my weight loss goals. I love seeing people take control of their health,
and I’m so happy to be able to be a part of that.
Like I said, staying full while eating fewer calories is the secret to success. Do that, and avoid the daily pitfalls, and you will succeed.
A few small,
easy changes in your daily routine will have profound, lasting effects
to reach your weight loss goals. End the self sabotaging now.
This information has worked for my clients and myself. If you want, it will work for you.
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