Weight Loss Part 2- Eating, 3/ 10/ 13, written for the Leschi Community News
In the first part of this series we introduced general concepts for designing a successful weight loss/ fitness program. If you missed that article it is available on my blog at HillsideAcupuncture.com. In this second section we will look at the dietary side of the equation.
Eating should be smart, balanced, and consistent. Drink lots of water through the day. It takes energy to live, exercise, and burn fat. Your body likes to run on glucose (a sugar). If you don’t eat carbohydrates your body will go into starvation mode and your metabolism will slow down making weight loss difficult and leaving you feeling sick.
Protein and carbs have 4 cal/g and fat has 9 cal/g. Don’t waste your limited calories on empty sugar or excess fat. Try to cut out high fructose corn syrup, processed food, and added sugar while on your program. Complex carbs are best (oats, whole grains etc) and natural sugars like fruit are fine. Lean protein is important, especially if you want to build muscle. Good sources of high quality fats are cold pressed olive oil, flax oil, and fish oil. Base your diet around greens, brassicas, and fibrous veggies and fruits. They are filling, low calorie, and energetically clearing. Bitter and spicy flavors encourage weight loss. Sweet and salty flavors do the opposite. Use spice and water to help you cook with less oil and salt. In part 3 I will discuss exercise and how to boost your metabolic function.