_edited.png)
If you've been following my series on how to cut your sugar cravings (see my previous blog post) and you’ve decided to go for it, GREAT JOB! Limiting these foods will help you lower your insulin levels, which helps you lose fat and lower your risk of chronic diseases.
But, after you eliminate or reduce processed carbs and sugar, I bet you're now wondering what to eat? Well, you are in the right spot, because I’m shelling out all the deets. If you'd rather watch my YouTube on this topic, click below.
So, once you’ve learned how to remove unhealthy carbs from your day, you want to focus on adding in three types of meals. Fat burning meals, hormone building meals and planned indulgence meals.
Today we’re going to focus on the fat burning meals, so, let’s dive in!
My fat burning meals are low-carb with up to 15-25 grams of total carbs and 3 parts:
Protein
Fiber
Healthy Fats
I like to build each meal around PROTEIN first. I start by filling ¼ of my plate with a serving of protein. A serving of protein is about 4 oz. or equal to 25-30 grams of protein.
Protein has many benefits.
It helps you feel full longer
it preserves lean body mass
it has a higher thermic effect on food, which basically means you burn more calories digesting it than fat or carbs,
and of the macronutrients (which are protein, fat and carbs) it’s the hardest one to store as body fat.
Great sources of protein include:
Eggs
Grass-fed beef
Steak
Bacon
Chicken and turkey
Pork loin
Fish, tuna and shrimp
Nitrate and Nitrite-free natural deli meat (about 6-8 slices)
Cottage Cheese (cleanest brands are Daisy or Two Good)
Low sugar Greek yogurt like: Triple Zero, Two Good, or Wallaby Organic Aussie Greek No Sugar Added
Organic Bone Broth and Collagen Peptide Powder (in my Amazon Affiliate store)
Whey Isolate or Pea Protein powder (5% discount code: firedupp)
The next part is FIBER. In these meals, Fiber mainly comes from low carb veggies and fruits, so I aim to fill half of my plate with these. But I’ll also discuss below where we can also get fiber from some healthy fats.
Did you know that women should aim to get 25 grams of fiber daily? But, let me clarify that this is until you’re around 50 years old. Once you’re over 50, this drops a little for women to 21 grams/day. Now if you need to know how much your husband or man in your life needs, he should have more like 38g until age 50 and 30g after that.
You always want to ease into adding more fiber into your diet to prevent stomach upset. And there are two types of fiber. One that keeps you full and one that helps you poop.
Soluable fiber is the one that helps you feel full, is great for your gut, reduces your bad cholesterol and helps you balance your blood sugar levels. You always want to drink plenty of water with soluable fiber as it helps it turn to a gel-like substance that helps with digestion.
Insoluable fiber is the one that helps you poop. It is not considered a source of calories because you don’t digest it. It just passes through your digestive track to help remove waste from the body. This one is important if you have issues with constipation.
Don’t worry too much about the different types though. Most fibrous foods have a little of both types. Some great low-carb fibrous sources include:
Leafy Greens like spinach and kale
Cabbage
Artichoke
Asparagus
Cruciferous veggies like broccoli, cauliflower and brussels sprouts
Zucchini
Celery
Mushrooms
Bell peppers
Low-carb fruits like Raspberries, Strawberries, Blackberries and Blueberries
Now to round out my fat burning meals, I always add a serving of HEALTHY FATS. This typically is around 10-15g of fat, and I like to think of it as the last ¼ of my plate. You’ll usually get some fat as well from your protein source. Adding in healthy fats are very satisfying to your taste buds!
As a side note, as you break away from sugars and processed foods, don’t be afraid of fats. You’re trying to train your body to switch from using carbs to fats for its energy.
One way to add healthy fats into your meals is in conjunction with your veggies. Try sautéing, roasting, air-frying, grilling or drizzling steamed veggies in oils like:
Avocado oil, coconut oil, olive oil, grass-fed butter or ghee
Use salad dressings based with avocado oil or olive oil and don’t contain the inflammatory vegetable oils I talked about in this blog post. Primal Kitchen, Tessemae’s and Sir Kensington are great brands.
I said before that I'd share the double-whammy fat with fiber sources. Here are the top contenders!
Avocados are technically a fruit, but they a primarily a fat source with lots of fiber! Sliced Avocados are great to have as a side dish or on top of a salad. Chunky guacamole is also great as a dip with veggies.
Some of the seeds, nuts and nut butters have a nice dose of fat and fiber too. Try almonds, pistachios, natural peanut butter, almond butter, Chia Seeds, Ground Flax Seeds, pumpkin and sunflower seeds.
I hope you have a good idea on what yummy foods to eat to stay low carb and low sugar and burn that fat! Make sure to check back to my next blog when I talk about what Hormone Building Meals look like.
If you need accountability and support to put these actions into practice, check out my Online Coaching options.
Let's get FIRED UPP,
Nat
Some of the links in this blog contain affiliate links.
コメント