Nutrition Quarterly Winter 2023

So let’s take a look at the myth that so many women dedicate their lives to. starvation, ah yes, eat less and you will lose weight. Makes sense, doesn’t it? Well, I’m sorry, but there’s something that you’re missing out on. When you eat less than your body requires, your cells panic and go into survival mode! Your body reacts as if you are literally starving. Immediately, your metabolism slows down significantly in order to conserve all calories that are coming in and currently in the system. All efforts to lose weight become more laborious than necessary. Now the simple task of weight loss becomes frustrating, making you feel defeated, irritated, and worst of all, hungry. Now that you know what you shouldn’t do, here is a way to ‘eat for the long run’ of permanent weight loss and increased energy: • Complex Carbs: leafy greens, whole grains, fruits, beans, etc. that your body has to work to break down, increasing your metabolism • Fiber : helps you feel full faster and longer; also increases digestion • Eat every 2.5–3 hours; frequent, balanced, nutrient -dense meals throughout the day keeps your metabolism strong and stable • Lean Protein: Fish, chicken, eggs, etc. to build strong muscle without the excess fat • Saturated Fat : contains more than twice the calories of carbs and protein • Empty Calories: Simple- carbs such as sugar, alcohol, etc. waste your allotted calories with no helpful benefits to your body • Starving your body: Cells go into survival mode and metabolism slows, inhibiting weight loss efforts • Beef and Pork : even the leanest cuts are filled with unnecessary lipids, which are counteractive in losing pounds Easy enough? You will find that you are more satisfied, less irritable and meeting your goals at an accelerated rate. Plus, you will have the energy to keep up with everyday life and those intense workouts. 6:00 9:00 12:00 2:30 4:00 5:00 7:00 Oatmeal/Fruit/Whey Protein (300 cal) INCREASE DECREASE EXAMPLE Apple & Natural Peanut Butter (200 cal) Grilled Chicken Wrap with Veggies (350 cal) Spinach & Walnut Salad (3oo cal) Workout Recovery Shake (300 cal) Tilapia, Broccoli, Sweet Potato (300 cal)