- Eat a Lunch Full of Protein as well as Carbohydrates.
Many people skimp on lunch or skip lunch. The noontime meal is important to keep your engine running throughout the day and to stave off evening hunger. You will maintain a level blood sugar and prevent sinking spells midafternoon if you eat a balanced lunch. Make sure to have 3-5 ounces of lean protein at lunch time. For example: add tuna, chicken, salmon or other lean meat to your salad. If you have a cup of soup that does not contain a protein source, add an ounce of cheese on the side or shredded on top. When making a wrap or sandwich, 1 -2 slices of deli meat will not do. Have the butcher show you what 3 ounces looks like so you add enough to your sandwich or wrap.
- Watch your Fats
The American Heart Association recommends 30 percent of your daily calories or less come from fat and 10% or less come from saturated fat. Excess fat in your diet and particularly saturated fat increase your risk for heart disease. Fat contains 9 calories per gram, which is twice as many calories as carbohydrates or protein. The body also stores fat easier than carbohydrates or protein. When reading a food label, a low-fat food has 3 grams of fat or less for every 100 calories. Foods particularly high in saturated fat are animal products such as hamburgers, hot dogs, pepperoni, cheese and butter. Instead, stock your kitchen with good, monounsaturated, fats such as nuts, nut butters, olive oil, avocados, fish, soy and flaxseed. These foods contain primarily unsaturated fat, which is good for your heart and blood vessels as it helps lower your bad cholesterol and may increase your good cholesterol.
- Eat when your Body is Hungry, but not too Hungry
Before a meal or snack, take note of your hunger status using the hunger rating chart below.
Hunger Rating Chart
10- absolutely stuffed
9- so full you are starting to hurt
8- very full
7- starting to feel uncomfortable
6- slightly overeating
5- perfectly comfortable
4- first signals that it’s time to eat
3- strong signals to eat
2- very hungry, irritable
1 extreme hunger, dizzy
You should eat when you are at a 3 or 4. This is when your body is telling you it needs nourishment. If you start eating at 5, then you are eating for external reasons such as stress, boredom, or entertainment to name a few. If you start eating at 1 or 2, you are likely to swing the pendulum the other way and over eat. When I am not sure where I am on the chart, I ask myself if I am hungry enough to eat carrots. Sadly enough, the answer 99% of the time is no.
- Stop Eating when you are Comfortable
Using the hungry rate chart above, 5 means you have taken in the proper amount of food to nourish your body. Any food eaten beyond this point is most likely stored as fat whether it is a high fat chocolate bar or a fat free rice cake. Each meal should last a minimum of 20 minutes. This allows your brain and stomach to communicate that you are full. By slowing down your meals you will begin to feel full during your meal, instead of afterward.
- Have an Early and Light Dinner
Eating an early and light dinner is counter to how our society eats, which can make it very challenging. 75% of your calories should be eaten before dinner. You are burning most of your calories during the day and that is when you want to consume them. You are more sedentary at night than during the day and you burn very few calories when you sleep. Aim to eat dinner 3 hours before going to bed. If this is impossible due to your schedule focus on having a light dinner.
These additional tips on how to increase your metabolism can be challenging. I encourage you to pick one that you are not doing and focus on it until it becomes your new behavior. Then you can get to work on another one. You will start to feel better and better as you begin to fuel your body more appropriately.
To take a look back at Catherine’s first posting on the first five ways of , Boosting Your Metabolism, Pt. 1 that ran previously on MyRedGlasses, click on the story here.
To learn more from Catherine Kruppa, MS,RD,CSSD,LD visit her website at www.adviceforeating.com; she’s also available for consultation appointments as well…..trust me, I’m a regular and she has been so helpful in advising me through the pandemic on how not to gain weight and now with actually losing weight…..the healthy way!!!
