Protein, fiber and water; what is the common factor? Actually, these will – especially when used together – are your secret weapon. They will help you be more healthy, help you control hunger and cravings, and help you lose weight. That sounds simple, but learning what fits in each category and then implementing it is a little more challenging. Here are some of the basics.
Protein: This is the building block for muscle. Protein is also great for filling you up and sparing muscle if your overall calorie intake is reduced. Your best protein sources come from animal products. Protein could be meat, chicken, fish, eggs, dairy, etc. There are vegetable proteins, but most are not complete proteins – meaning that they don’t contain all the amino acids.
The trick with protein is getting quality without going overboard on fat. Take a hamburger, for example. It is an excellent source of protein, however, the fat grams are often nearly as high as the protein grams. Use high fat meats more sparingly.
Fiber: This keeps the digestive tract running smoothly, helps remove toxins from the body and helps make you feel full longer after a meal. Your best fiber sources are leafy, green vegetables, carrots, broccoli, cauliflower, cabbage, bell peppers, celery, cucumber, tomatoes, and low sugar fruits, such as apples with the skin, berries and citrus fruits. These low starch, high fiber foods should make up half of your plate at each meal!
So what if you don’t like salad or other vegetables? Then you will have to supplement with a fiber supplement. Not getting enough fiber not only hinders your weight loss efforts, but also can lead to other health issues and intestinal inflammatory conditions. If vegetables aren’t your thing, you should probably think about adding a food enzyme and probiotic supplement too. This helps digest food and keep the good bacteria in the gut at proper levels.
Water: Since the body is largely made up of water, it would only make sense that you would have to add plenty each day to keep it running properly. Water is non-caloric, helps fill you up, and keeps the body functioning properly. Dehydration has many negative consequences and can easily be avoided.
Water, however, doesn’t just come in liquid form. There is water in many of the fiber vegetables. There is water in other beverages. There is water in foods like soup. The thing to remember is that caffeine and salt can negate some of the hydrating benefits of water. Also, other sources of water may have calories. Many people make the mistake of drinking too many of their calories in sweetened beverages, juice drinks, “healthy” smoothies, etc. Your best bet is just get in the habit of carrying a water bottle with you and drinking from it regularly.
Making some simple changes in the kitchen can help lead to a more healthy lifestyle. Remember, getting fit isn’t about another “diet” or the next new “plan”, it is about consistently making good food choices. It needs to be a lifestyle, enjoyable and real. If it isn’t convenient and something you can do for life then it is just another diet.
Get off that cycle, and learn to eat – an exercise – for life. Get healthy, get fit and feel better every day. Your health is worth the effort. If you need help getting started, get in touch with the Canton Fitness Center. 570-673-5813 or info@CantonFitnessCenter.com.