3 Quick and Simple Diet Tips
So how are you doing this fine and wonderful day after Christmas? Did you eat your fill? Are you feeling like a big pile of horse-pucky because you ate too much?
Thankfully I know how to bust out of that rut, and am getting on that immediately, but I thought you may like a few simple and easy diet tips to get your motivation re-sparked BEFORE January 1.
So if you need to jump start your fat loss, or are just looking for a few simple tips to keep you rolling, read on…
1. Do a Mini-Fast every day (12 hours)
Intermittent fasting is all the rage these days, although, like a hipster, I will readily admit I’ve been on this train for years – since like 2008.
It was first introduced to me by the brilliant, yet also Canadian, Brad Pilon. He wrote the book Eat Stop Eat, and while he will never claim to be the person who introduced the subject (how can anyone claim to have introduced fasting?), he probably did more than anyone else to bring it to the forefront in the weight loss industry…at least in my completely biased estimation.
While the ESE method is 1 or 2 24-hour fasts per week, this tip is a bit different.
I’m asking you to fast for 12 hours 5 days per week, or even every day.
It isn’t as difficult as it sounds.
All you have to do is eat dinner a bit earlier, then don’t eat anything else until breakfast hte next day.
For those of you who need a hard example, all you’d have to do is eat dinner at 6pm, then not eat ANYTHING again until 6 the following morning.
Notice I capitalized the word “anything,” because as soon as the word fasting comes up the questions about eating come up.
No drinks with calories.
No calories consumed for 12 hours.
This includes alcohol, protein bars, soda, wine (which is also alcohol!), Nerds candy, grapes, carrots, steak…
I kid, but I’m also serious. No calories for 12 hours from dinner to breakfast.
Simple AND easy.
I shouldn’t have to say this, but you should also break that fast with a healthy first meal. Homemade smoothies work best for me in the morning, but do whatever works best for you as long as it meets my guidelines for a quality meal – no processed junk, no drive-thrus, no cereals.
2. Add more spices to your food
I’ll be the first to admit that most of the food you’re asked to eat while losing weight can be a bit boring.
It doesn’t have to be, but chicken breast and salad can get boring and fast.
So what’s a fella or gal to do?
If you’re anything like me you were given a spice rack either when you moved into your first home, or when you got married…but the thing sits there virtually untouched except for the pepper and cinnamon (which is probably old and dead).
Break those spices out and start sprinkling them on your meals!
Cinnamon, all the different types of pepper, even salt!
Do you want to know something cool?
Many of those spices have been shown to not only help you lose weight, but stop your body from storing MORE fat!
I made a quick video going over just that and you should definitely check that out –> 3 Spices To Help You Lose Weight
3. Focus on getting both healthy fats and vegetables at EVERY meal
Healthy fats and vegetables are two things most of us neglect.
Sure you may take an EFA supplement, and maybe even eat carrots a few times per week, but that just isn’t cutting it.
Those two things are too important to leave for “a few times per week.”
All Natural Peanut Butter, and other nut butters, broccoli, spinach, cauliflower (which I hate), green beans, kale, romaine lettuce, walnuts, butter, coconut oil and milk, flax, sunflower seeds, and even carrots!
The fat will help you burn fat and boost growth hormone, while also benefiting your hair, skin, nails and brain.
The vegetables contain loads of fiber, which is nature’s appetite suppressant, and they also happen to contain TONS of vital nutrients that keep your body running, which is kind of important.
You don’t have to go crazy and shove multiple servings of each down your gullet at every meal.
If you only get 1 serving per day, up it to two and build up from there.
If you typically make a smoothie for breakfast, then throw some spinach leaves in there – you won’t taste it – and add a tablespoon of all-natural peanut butter as well (but make sure it’s truly all-natural…no sugar should be added!).
Have a salad for lunch that’s topped with slices of REAL cheese, chunks of broccoli, sunflower seeds, sliced strawberry and topped with a raspberry vinaigrette dressing.
Have carrots dipped in humus as a snack.
Add a side of steamed broccoli or cauliflower to your dinner.
See what I’m saying?
Easy peasy, lemon squeezy.
Bonus Tip: Add BCAA’s to your supplement routine.
If you’re currently “dieting,” perform intense workouts or fast on a regular basis, then you should consider adding Branched Chain Amino Acids (BCAA) to your supplement regimen.
They’re not necessary if you’re happy with your weight, don’t push your limits in your workouts, and get enough quality protein, so don’t worry about spending money on something you don’t need…
… But if those items above describe you, or you’re trying to lose those last stubborn 10-20 pounds, then adding BCAA’s could just be your missing link.
The short and skinny description is that they help preserve muscle mass when you’re restricting calories – like a short, intense diet, using Tip #1 (intermittent fasting), or increasing the intensity on your workout program (either increasing the time, or number of days per week). That basically means that any time you decide to try and lose weight BCAA’s could help you burn the most fat possible, while preserving your fat burning engine (muscle).
They’re always in my secret bag of tricks when I do a Detox, or my 28-Day program because they help…it’s just as simple as that.
One quick note…if you’re going to take them, then take them. Don’t take them for a day, then forget for a few, and take ‘em again.
Alrighty, that’s all for today!
I hope you had a wonderful holiday and aren’t going to wait until next week to get started losing weight. Don’t wait until January 1 to get started. Start today…better yet, start NOW. There’s no logical reason to wait, plus if you start today you’ll be that much more likely to continue.
Just because. You shouldn’t question your illustrious trainer man.
Have a great day and I’ll talk to you soon!
P.S. – don’t hesitate to shoot me an email if you have any questions. I’m here to help 🙂