11 Easy Diet Fixes
We offer nutrition counseling and food log review for our members. That means we see a LOT of food logs! Even though everyone is unique and really should customize their diet to their budget, goals, body type, and genetics, we still see many similar issues. The things we see regularly are easy to fix, but when not fixed can slow down fat burning and reduce insulin sensitivity. Here’s the most common issues:
- Read every nutrition label. Do not exceed 5g sugar on any single item. Do not exceed 10g sugar any single meal. Do not exceed 25g sugar daily.
- Use the following formula for “protein bars”, shakes, mixes, etc.:
Calories < Total Grams Protein + 0
Take the total grams of protein in the item, e.g. 15; add a zero to that number, e.g. 150. Calories must be less than that number, e.g. less than 150 calories. In this example, if it’s more than 150 calories, it’s candy, not a good source of protein. Luna Bars, Think Thin, Cliff, Quaker and Nature Valley Granola Bars, etc. are all candy bars, not healthy whole food.
- Plan each meal around a protein source which provides at least 25g protein (e.g. ground turkey mashed with eggs or a protein shake for breakfast, an entire can Wild Planet tuna or a salmon burger for lunch, 6oz fish or grass-fed beef for dinner). Ask us for the Perfect Meal Chart to help you.
- Whenever you have eggs, add another protein source like bacon, ground turkey, smoked salmon, veggie sausage, Canadian bacon, etc. Eggs alone aren’t quite enough protein to keep you full until your next meal and for general kicking of ass.
- Rather than sugary creamers, syrups, or sweeteners in your coffee, use a splash of vanilla or chocolate Premier Protein (those are the Pre-made shakes we have in the cooler at the gym or you can get at Costco). That will give you a bit more protein, revving your metabolism, and providing more satiation.
- Substitute sugary yogurts with Fage or Ciobani full fat plain Greek Yogurt. Mix in a full scoop of protein powder to sweeten it without sugar. Add a tablespoon of chopped walnuts and some raspberries for a nutritious, filling meal/snack!
- Substitute tropical fruits (grapes, figs, dates, bananas, pineapple, mango, etc.) with apricots, kiwi, strawberries, raspberries, or blueberries. They have more fiber, and therefore a lower glycemic effect.
- Plan a meal prep day. Make a bunch of chicken breasts to have ready for lunch and dinner. Make a bunch of tuna salad to pack for lettuce wraps for lunch. Make a week’s worth of shrimp to throw in salads or mix with riced veggies for a “rice veggie bowl”.
- Packaged deli meats and salami are for mobsters. You’ve seen those guys right?!? The word “lean” doesn’t come to mind. If you don’t want to look like a mobster, don’t eat like one.
- Substitute nightly desserts with a dessert protein shake or dessert yogurt. A scoop of cookies & cream protein with a ton of ice and just a little water is like sorbet, but healthier.
- Eat LOW GLYCEMIC foods to burn more fat. Higher glycemic foods convert easily to glucose (sugar). Not only does that not help burn fat, but it also triggers a high insulin load to transport all that sugar through your bloodstream – usually right to your fat cells. Lower glycemic foods usually contain more fiber, don’t trigger insulin, and help regulate your fat burning hormones. Use the Glycemic Food Chart below to avoid high glycemic foods.