3 Rules of Lean Eating

EMBRACE FAT

You won’t store it if you are not eating too many total calories. For example, research shows that diet containing upward of 50 percent fat are just as effective for weight loss as those that are in fat. “Fat is filling and it adds flavor to your meals, so it helps you avoid feeling deprived, “says Alan Aragon, MS, a nutritionist based in Thousand Oaks, California. So go ahead: Enjoy the fat in meat, dairy, avocadoes, olive oil, and nuts. Aragon’s rule of thumbs: Shoot for half a gram of fat for every pound of your desired body weight.

PREPARE YOUR OWN MEALS

Think of it this way: As your number of home-cooked meals increases, your fast-food visits decrease. And USDA scientists recently found that men eat 500 more calories on days they consume fast foods compared with days they don’t. Not sure where to start? Try “The only 7 meals you need for 2012” that will be tackled at the next article. You will find that cooking for yourself is your gateway to delicious meals made with healthy, fresh ingredients.

ELIMINATE ADDED SUGARS

“This is the simplest way to clean up any diet,” says Jonny Bowden, PhD, the author of The 150 Healthiest Foods on Earth. According to a USDA survey, the average guy eats about 20 teaspoons of added sugar daily, or 317 empty calories. The researchers report that 82 percent of that added sugar can be attributed to soda, baked goods, breakfast cereals, candy, and fruit drinks. What is not on the list? Meat, vegetables, whole fruit, and eggs, along with unsweetened whole – grain and dairy products. Eat accordingly.