If high carb & fat is the worst combo for weight gain, then protein & fiber are your allies when it comes to reducing body fat. I am all for being the best version of you but if you know you need to reduce your body fat to be healthier, then this is a healthy way to do it while still feeling full and satisfied.
Eat like its Spring!
Eat like it’s spring – focus on fibre and protein. These are the foods nature has readily available for us in spring when it’s time to lighten up, lose the winter ‘layer’ and feel more energised.
Autumn and winter foods tend to be more carbohydrate and fat based. This is the best combo for weight gain. After all we once relied on starchy carbohydrates like grains and root vegetables that store well through the winter months for survival.
In those days gone by we would have had to completely change what we ate to fit the seasons. In spring we have an abundance of ‘above the ground vegetables’ (less starchy) as the ground is warm and anything we put in it grows. This would of helped us feel more secure about our food supply too, and reduce that scarcity feeling that biologically would have driven us to build fat stores when we could. In spring the animals are leaner, more active and less fatty. So we really can take ques from nature about what we should be eating and when.
Nowadays, it really is optional how we eat. We have an abundance of processed and refined foods that have long shelf lives and have us eating like its autumn and winter all year round. In days gone by, by spring, the winter stores would be exhausted and we would be welcoming the gradual return of the full growing season
The worst combo for Weight gain
Fat and carbs are the basis for most processed foods – think fast food and ultra processed foods. They are also the easiest to overeat as they do not promote satiety – fullness, and are less nutrient dense leaving us craving nutrients which instinctively leaves us looking for the next thing to eat. They are also extremely convenient and readily available everywhere, making it harder to avoid them. We need to plan for success here as protein and fiber may be a little less convenient, at first anyway.
Protein and Fiber to the rescue!
I know for many this is a mindset shift, I get it. You can start by cutting down refined carbohydrates (breads, crackers, biscuits etc), moderating starches (cutting down your serve of potatoes, rice etc maybe go 50/50 rice and cauli or broccoli rice) and focus on getting adequate protein with each meal. Work toward loading up on the non-starchy vegetables.
You could also start with optimising one meal at a time. I always tell my clients to start with breakfast as there are many benefits to our nervous system and sleep (circadian rhythym) if we eat a decent portion of protein in the morning and our cereal and toast culture sees most of us fall short. My balanced meal planner for midlife fat loss will tell you how to put together a balanced meal that will do all of this. Grab it here.
Prepare for success
It really can be as simple as cooking up a big serve of non-starchy vegetables, adding some flavour and a source of protein and cooking it all in a bit of healthy fat. If you have no time to prepare your lunch then cook extra for dinner and have leftovers. If you focus on fibre and clean protein I have no doubt that you will be getting more micronutrients as well. The guide helps you with portion sizes, good sources of proteins, fats, carbs etc.
Change your mindset around what a meal should look like
Rename your meals meal 1, meal 2 and meal 3. You can eat the same kinds of food for meal 1 as you would meal 3 – The first meal of the day does not have to be cereal or toast. This is conditioning! There is also no reason why you can’t have a protein smoothie for lunch if you feel like it. There is nothing wrong with protein powder to help you increase your protein if you need to too. You just need a good one.
If you have gained weight without changing your diet or are concerned that you may have underlying hormonal issues leading to an inability to lose excess body fat then please consider hitting the button below to learn how I can help. Even if you start with a Health and Hormone Audit I can give you insight into tests, lifestyle adjustments, nutrition and supplements that can help you be the best version of you and get the quality of life you deserve. I hope this blog has helped x
