February 15, 2011 08:02 by Groupie
Ever heard someone say, “don’t bother me until I’ve had my morning coffee!”? This expression is true for me because when I get hungry I get crabby and lethargic. I need something in my stomach to get my body functioning in the morning and curb those early hunger pangs (and for me the caffeine can be a bonus!). That’s why I was relieved to find out that it is recommended to start eating early in the day and continue in small amounts frequently throughout the day.
How does this work? Well, the key is to eat “low density” foods that allow you to eat a larger portion size containing fewer calories. These foods are usually high in fiber and water and include items such as fruits and veggies (looks like I’ll be adding an apple to my morning menu!).
Starting to eat early in the day and frequently keeps your stomach from talking, keeps you from getting cranky, and keeps your metabolism boosted. You never want to starve yourself when dieting; this will cause you to feel tired and weak. If you starve yourself you will feel fatigued because your body goes into “survival mode” and your metabolism is slowed to conserve energy. In the end, starving yourself will lead to weight gain rather than loss.
- The importance of water. Water makes up 2/3 of our body weight so even a 2% drop can cause signs of dehydration. Symptoms include difficulty with short-term memory, trouble with basic math, and problems focusing on smaller print, such as newspapers or computer screens. It’s estimated that 75% of Americans are chronically dehydrated which can promote weight gain.
- Changing your carbohydrates. Simple carbs are high in sugars and are broken down quickly. Try whole grains, millet, quinoa or barley as a replacement. These carbohydrates are higher in fiber and will provide long-term energy, and satisfaction.
- Work with protein. Protein is a good energy source and will keep you feeling full longer than carbohydrates. Be careful when selecting meats, though, because protein found in animal sources can come with high amounts of fat. It’s important to find low fat protein options such as fish, legumes, skinless white-meat, egg whites or fat-free dairy products.
- Check out fruits and veggies. These snacks are great because they are high in fiber and water. This allows them to provide volume, not excess calories and take longer to digest so they allow you to feel full for longer periods of time.
- Take a multivitamin. This will help ensure that you are receiving all of the essential vitamins and minerals that you may be lacking in your daily food intake.
So be sure to get an early start on breakfast whether it’s coffee, fruit, grains or veggies you prefer, and once you start your day eat frequent small meals to keep your metabolism going strong! I hope you are finding these tips to be helpful. Leave a comment if you have any questions or ideas and stay tuned for more pointers and tips along the way!
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