By 𝑳𝒖𝒃𝒖𝒏𝒈𝒂 𝑳𝒖𝒄𝒊𝒏𝒅𝒊
Today’s topic is titled, HOW TO MEAL PLAN!
Here is what we are going to discuss:
- Go out and buy less processed food
- Learn how to front-heavy calorie distribute
- Eat foods that are healthy and highly satiating
Anyone who has been on a decent weight loss journey has come across the simplistic model of CALORIES IN and CALORIES OUT.
Now what we need to address is how the type of food you consume will affect this model.
So, the message today from Bloom Peak Media is that you will need to go beyond calories and instead learn about the types of food you consume every day and how you can maybe adjust them or swap them for healthier alternatives.
Here are three ways;
- Go out and buy less processed food
A practical example would be to swap your white bread with brown bread. Swap your non-whole grain cereal for whole grain ones, oats, Weetabix, roller meal for your porridge and nshima. Why? Whole grain foods provide more nutrients and they keep us fuller for longer meaning they are natural appetite suppressors. Science, not me, says that your body burns more calories when digesting whole grains in comparison to non-whole grain foods. So, two people might both consume the same quantity of food, one not highly processed and the other high highly processed. The unprocessed food consumer will burn more calories than the other. The food you eat is capable of doing some extra work for you in terms of creating a calorie deficit.
- Learn how to front-heavy calorie distribute
Before we even discuss the benefits of this weight loss wise, it is quite uncomfortable to see when you are too full.
Make breakfast your most calorie dense and nutritious meal, this is why, you are likely to experience less hunger and less cravings for sweets. You have an increased energy level and you will also be more productive in other areas of your life too. When you have a greater hunger control you are very likely to win the weight loss battle. Of course, this depends on your lifestyle swell, but what is important is for you to try it out before you dismiss it completely. (Davis, p. 26), Davis recommended consuming the highest amount of protein at breakfast to establish the right amount of sugar in the blood to avoid hunger and fatigue later in the day.
3. Eat foods that are healthy and highly satiating – examples of these include oats, try to swap your brown bread with oats and pay attention to your satiation. How about your roller meal nshima vs cassava, bread with a jam spread or a peanut spread? The point here is that we need to learn to experiment with food in line with satiation and also with our taste palate and lastly our lifestyle as well. For example, the diet of a pro athlete isn’t the same as my diet.
Bonus tip: Speaking of budgets, please if you cannot afford it, avoid fancy supermarkets and find places that will work well with your budget. You know that sweet potato for example will cost more at a shopping mall than at the market, right?
In the end, you will need to remember that the best diets are healthy, sustainable and workable within your budget. On the next topic will discuss 5 weight loss habits for couples.
RECAP
Today’s topic was titled, How to meal prep!
Here is what we discussed:
- Go out and buy less processed food
- Learn how to front-heavy calorie distribution
- Eat foods that are healthy and highly satiating
𝐓𝐎𝐃𝐀𝐘’𝐒 𝐐𝐔𝐎𝐓𝐄: “Knowledge isn’t power until it is applied.” Dale Carnegie
𝐌𝐚𝐠𝐢𝐜 𝐢𝐬 𝐨𝐮𝐫 𝐛𝐢𝐫𝐭𝐡𝐫𝐢𝐠𝐡𝐭, 𝐧𝐨𝐰 𝐲𝐨𝐮 𝐠𝐨 𝐜𝐥𝐚𝐢𝐦 𝐲𝐨𝐮𝐫𝐬! ⠀⠀⠀⠀⠀⠀⠀
