Are you confused about what to eat for weight loss and good health? I’m not surprised!

We live in confusing times, times when we are bombarded with constant messages about how to achieve perfect health and perfect bodies. Yet, the answer to our weight loss prayers is close by – if you get back to good old basics.

What to eat

Think natural, fresh food with a variety of proteins, fats and carbohydrates (P,F,C) and you are on the right track. If you have a big dose of vegetables, fruits, lean animal produce and natural oils each day, you have most bases covered. However, how you combine these and manage ‘the real world’ getting in the way will determine your weight loss success. So what do you need to do to guarantee results?

1.    Choose high quality, natural P,F,C 85-90% of the time

The benefits are endless: good moods and energy levels, great skin, lowered risk of disease, oh, and weight loss.

• Lean proteins are essential for your brain, your moods, keeping you fuller longer, and for weight loss. Good protein sources include: lean meats (fish, other seafood, poultry, beef, kangaroo), cottage cheese and natural yoghurt
• Natural fats are vital for great health and, you guessed it, they help with weight loss. Don’t be scared of them, they are essential to your success! Good sources include: extra virgin olive oil, coconut oil, nut oils, oily fish, avocado, nuts and seeds.
• Living carbohydrates provide abundant vitamins and minerals. Choose fruit, vegetables, quinoa and easily digested grains such as brown rice and millet.

Source these foods from high quality local vendors – the less additives the easier it is for your body to lose weight.

2.    Eat a combination of proteins, fats and carbohydrates at EVERY meal

Stack your plate at meal times with the right ratio. It keeps you fuller longer, prevents blood sugar drops which lead to sugar cravings (you know that 3pm slump?) and prevents you overeating, which is a good recipe for weight gain. The CSIRO reports that stacking your plate with 45-50% carbohydrates, 30-35% protein and 20% fats leads to weight loss. It also leads to you feeling fabulous.¹ See plate below.

3.    Prepare

Cook extra at meal times, carry snacks and have healthy “fast food” options available in your pantry (see my next blog for more details)

4.    Allow yourself to eat something you really enjoy

Yes, removing the concept of “I am not allowed to eat x,y,z” keeps you sane, on track and normal! We can eat anything we like a little of the time and still achieve amazing improvements in all areas of our health.

Next time… How to Eat Well in a Busy Week

1. Brinkworth GD et al. Long-term effects of a high-protein, low-carbohydrate diet on weight control and cardiovascular risk markers in obese hyperinsulinemic subjects. Int J Obes Relat Metab Disord;28(5):661-70. May, 2004