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Switching to a clean diet that consists of real food, plenty of fruits and vegetables, lean meats, and whole grains will put you on the right track to a healthy weight. But there are a few things you can do to speed things up. This is particularly important if you have a lot of weight to lose or are pre-diabetic.
Watch The Sweeteners
Clean eating cuts out all white sugar and artificial sweeteners. Natural sweeteners like honey, agave syrup, and maple syrup are usually allowed. While they are fine to use in moderation, be careful about not going overboard. Replacing your sugary treats with “clean” versions that contain just as many natural sugars won’t help you lose the weight and isn’t good for your blood sugar. Your brain can’t tell the difference between the sugar and the sweetener, so it’s better if you can give up artificial sweeteners.
Careful With Carbs
One of the best ways to lose excess weight is to curb carbohydrate consumption. Fill your plate with low carb, non-starchy vegetables, and add a few berries, but go easy on the potatoes.
Tracking carbohydrate consumption for a few days can help you get a feel for what clean foods are high in carbs and how lowering your carbohydrate intake makes you feel.
Plenty of Protein And Healthy Fat To Stay Full
With sugars and carbs out of the way, what should you eat? After all, a big salad will only satisfy you for so long. Make it up with plenty of lean protein and healthy fats. Both take a longer time to digest and will help you stay full.
Include things like chicken, low-fat cottage cheese, Greek Yogurt, ground turkey, etc. with each meal or snack. Nuts are another great option full of healthy fats. Be careful of portion sizes though. The same holds true for healthy fats like cold-pressed olive oil or avocados.
Don’t Forget The Water
Often we think we’re hungry when we’re actually thirsty. Try drinking a glass of water first. Not only will it fill you up with zero calories, staying well hydrated, it also makes it easier for your body to process body fat into energy your body can use. In other words, drink your water and melt that fat right off your body.
We also mentioned in a previous post that we like to drink La Croix sparkling water.
Move Around More
Eating the right type of food in appropriate portions will make a huge difference when it comes to your weight. But so will moving around. We’re not talking about heading to the gym each day or going for a 5-mile run. While those are great options, even moving around just a little more can have a positive impact.
Go for a short walk after dinner, park a little further away at the mall, or dance around the kitchen to your favorite music. Not only will this burn extra calories, it also puts you in a better mood and kicks your metabolism into high gear.
Try riding a bike. If you don’t want to go outdoors, you could always try a recumbent bike.
As mentioned before, two of our favorite resources to get started eating clean and jump-start weight loss are books called It Starts With Food and The Whole30 both by Melissa and Dallas Hartwig. You can find these on Amazon. Get a copy, start reading, and follow the 30-day program outlined in either book.