Five Things to ADD to Your Diet to Lose Weight!
It’s the night before your first visit with the nutritionist so what do you do? If you are like most of the people I have seen, you have your last “hurrah”. You eat everything that you think you won’t be allowed to eat anymore. I believe in adding before I take away as I know nature hates a vacuum and if I just take things away you will replace them, and often with things that are even worse than those that you started with! Here are a few of my favorite things to add to help get your metabolism going and jumpstart your fat loss.
Fiber! This is truly a miracle to anyone with an appetite anywhere! Fiber suppresses ghrelin, a hormone produced in your stomach when it is empty that tells your body to EAT. So more fiber = less ghrelin = less hunger. Fiber has added benefits as it is detoxifying, lowers LDL cholesterol and raises HDL cholesterol (in fact studies show if you are on a cholesterol lowering statin drug that adding fiber to your regimen is more effective than doubling your drug dose) and it helps support a healthy gastrointestinal tract.
Xylitol! Xylitol is my favorite option as it is the only sweetener I know of that can actually help you lose weight (artificial sweeteners can actually cause weight gain through a phenomenon called calorie dys-regulation) and reduces your risk of cavities and supports healthy bones. Xylitol, similar to fiber, can suppress ghrelin. Subjects who added xylitol to their drinking water lost weight without making any other specific changes because of this effect.
Vegetables! Non starchy vegetables (so sorry but this doesn’t include peas, beets, corn or potatoes) are loaded with nutrients and fiber and very little calories. You should be consuming at least 5 servings a day of these and I am always pushing my clients to strive for 10. If you are adding vegetables in, especially in the form of an organic mixed green salad with a rainbow of raw vegetables and balsamic vinaigrette or a broth based veggie soup before your main course, you will not eat as much of the rest of the meal and you certainly won’t have room for dessert! Plus you will be loading up on nutrients that support a healthy metabolism including vitamin C, the B vitamins and carotenoid antioxidants. 12-17% of the population is vitamin C deficient and if you are low in C it slows down your body’s ability to burn fat and can raise stress hormones which makes it harder to burn off the fat you are already wearing.
Fish! Wild, cold water fish are loaded with Omega 3 fatty acids. You have probably heard about the some of the benefits of these oils including lowering cholesterol, building better bones and supporting a positive outlook and stable mood, but they are also key in weight loss. Omega 3’s can actually shunt fat away from storing in your fat cells and into fat burning for fuel. Be sure to incorporate wild cold water fish into your diet 3-4 times a week.
Green Tea! During the 2 years of the Weight Loss Shows on Dr. Phil I advised the contestants to drink lots of green tea daily. There are compounds in green tea called catechins that can boost metabolism and help you burn more fat. These are not easy for your body to digest so to turbo charge the process, squirt a fresh lemon into your tea as well, the vitamin C helps your body absorb more of the catechins
“Your body is not a bank account. It’s a chemistry lab.” — JJ Virgin