Balance your nutrition without counting calories
There are so many diets around, it can be tricky to know what is going to work for you. From low calorie to low carb, working out how best to nourish yourself can feel like finding your way through a maze of information.
I’d say there are some fundamentals that we all need, no matter what our dietary preference is. Vegetarian, vegan, carnivore, calorie counting or protein boosting.
Here are some simple ways to help you feed yourself well and support a healthy metabolism:
1. Get hydrated
Dehydration can make you feel hungry, not to mention fatigued and sluggish. Aim to drink 1.5-2 litres of water every day. If you already drink enough, but still feel dehydrated, it can be a good idea to consider adding electrolytes to your water. Added to water, they provide some sodium, potassium, magnesium and calcium to help your body draw more water into your cells.
2. Eat more plants
Plant foods like fruit, vegetables, herbs, spices, nuts, seeds and wholegrains contain a whole range of nutrients that your body needs to function well. Vitamins, minerals, antioxidants, polyphenols and fibre, plant foods are loaded with essential nutrients.
3. Eat better fat, not low fat
Fat is essential for our health and our metabolism. We need it for appetite control, thyroid function and to help regulate our weight.
Don’t skip out on fats. Instead, consider using better quality fats. Avoid fried, burnt and processed foods and eat more of these instead:
Olive oil drizzled on veggies or as the base for a salad dressing.
Oily fish 2-3 x week
Avocado in your salads, smoothies or mashed to make guacamole
4. Fill up on fibre
Another reason for getting more plant foods on your plate is that they are packed with fibre.
When you stop to consider that fibre helps us feel fuller for longer, it’s no wonder they are essential ingredients in any weight loss diet.
Start switching your white carbs to fibre-rich wholegrains like brown rice, oats or wholemeal pasta. Add an extra portion of fruit or veg to your day, or try adding peas, beans or lentils to salads, stir-fries or your favourite one-pot wonders.
Get the daily habit of adding seeds and nuts too. They are packed with fibre and protein to help satiate your appetite and reduce sugar cravings between meals.
5. Get protein on your plate at every meal
Protein will help you to feel fuller for longer and really makes a difference to mid-meal munchies because it helps to regulate blood sugar and insulin levels and will allow you to feel fuller for longer. Even better when it is combined with a fibre source at each meal.
Choose from meat, fish, chicken, nuts and seeds, tofu, eggs, cheese (cottage or feta), natural or Greek yoghurt and aim for a palm sized portion at each meal.
6. Skip the snacks
It’s better to stick to 3 main meals and snack less.
Adding a little more protein and fibre to your meals will help this, as you will be less likely to feel hungry between meals.
Even if your snacks are healthy, they could be contributing to weight gain, so see how you go without them for a week or two.
7. Don’t eat too late at night
Aim to stop eating 2-3 hours before bedtime, to allow your body time to digest what you’ve eaten. There is good evidence to show that getting out of the routine of snacking at bedtime helps balance inflammation, supports better blood sugar/insulin balance and will help you get a better night’s sleep too.
8. Get moving
Diet and exercise go hand in hand. A combination of strength training and cardio is recommended. The more you can do to build muscle, the more metabolically active your body will be, so the better for fat burning.
Aim for a minimum of 2 strength training sessions a week. If you are new to this, check out some videos online, or check out classes at your local leisure centre.