Tag: Diet Center Germantown

Simply Sensational Diet Center Salads

The idea of healthy food immediately brings to mind delicious and beautiful salads that are not only healthy but Instagram-worthy. We put together a list of some of the best ways to create nutritious salads that will make meals a beautiful breeze and make staying with your Diet Center Weight Loss Program fresh and delicious.

Mix Up The Proteins

The quickest way to get bored and fall back into bad habits is eating the same thing all of the time. Not only do your taste buds sigh at the thought of another bite, but the body has something called “metabolic memory” that kicks in when you eat repetitively. Once our bodies get used to a certain set of nutrients, our metabolism works less efficiently to handle the load.

What this translates into ultimately, is a slowing of weight-loss results. The importance of variety is that the body is not able to develop a metabolic memory of a meal and it will work harder to process. The simple way of putting it: Eat different proteins for each meal to keep your metabolism running high.

To make things easier, we like to prepare servings of chicken, eggs, beef, etc. and seal each one in a baggie so that when it comes time to add some protein to a meal, it’s as simple as reaching into the fridge and pulling one out.

Tip: For longer shelf life, make enough for two weeks of meals and store half in the freezer. A quick thaw in the microwave and voila, protein!

Vibrant Vegetable Buffet

A recent article delved into the psychology behind why buffets and the sight of food is so enticing to us. One of the key findings is that the visual presentation of a variety of foods releases dopamine into our system. This harkens back to the caveman days when food was difficult to get and serves as a physiological reward for having achieved a biological imperative, to eat. The body is wired to have a positive response to the presentation of food.

Now, let’s translate this principle to how we make our salads. At the beginning of a week, take a container with compartments and chop your favorite salad vegetables into each bin. When it comes time to assemble a tasty lunch, you can simply drag out the container to easily pick and choose what inspires you each day.

The results are two-fold. Meals are so incredibly easy to make that weight-loss will be all the easier and you are training your body to have a positive response to healthy foods that will make you smile with how beautiful they are.

Fantastic Fats

Let us shout it from the rooftops, “Eating healthy fats is a necessary part of weight loss!’”. And when in Rome, do as the Romans do. Making your own salad dressing can be a fantastic way to save money as well as experiment with bold new flavors for your foods. We love to make our own dressing with extra virgin olive oil, apple cider vinegar and our favorite salt-free spice blends. If olive oil isn’t your thing, we also like to make healthy croutons to add a divine crunch when we are craving carb-y  goodness.

Restaurant-Worthy Croutons

1 serving | per serving: 1 starch, 1/2 fat
4 Melba® Toast
½ teaspoon butter
1 clove fresh garlic
Mrs. Dash® Salt-Free Lemon Pepper seasoning (to taste)

Set oven to broil. Crush the Melba Toast to desired size and arrange on a small baking sheet. Melt butter with the garlic and Lemon Pepper seasoning in a small dish and brush mixture over crushed up toast. Broil croutons on the middle rack for 5-7 minutes until golden brown and remove. Wait 2 minutes and serve when ready.

That’s So Sweet

Don’t be afraid to add your favorite fruit to your salads to give them a new dimension of flavor. Adding more colors of the rainbow to your plate also means that you are increasing your phytonutrient intake. As you know, phytonutrients are essential chemical compounds produced by fruits and vegetables that can help prevent many of the factors that lead to chronic illness and disease. The more colors you eat, the stronger your health will be. So, like we said, don’t be afraid to throw a few blueberries or some vibrant kiwi into the mix for a salad that will make you smile.

Tip: Hate it when your fruit dries out in your lunch? Fold a damp paper towel over the top of your salad to keep it fresh and beautiful until you eat. 

Handful of Herbs

There’s no reason to skimp on flavor when fresh herbs are easily available at your local grocery store. Or better yet, grown right in your own garden! A quick handful of fresh basil, cilantro or any other seasonal herb can bring added dimension to your meal to keep your taste buds on their toes.

Herbs also have the additional benefit of being health powerhouses full of vitamins, antioxidants and natural anti-inflammatory compounds. Adding just a few extra ounces of herbs to your diet can help strengthen your immune system and improve your overall health, simply by eating!

Tip: Make fresh herbs last much longer by storing them in the fridge with stems submerged in water and covered loosely with a plastic bag. 

Great Reasons to Add Variety to Your Diet

 

Variety truly is the spice of life and when you embrace variety in your food plan you will feel better, have more energy and achieve better weight-loss results. Don’t be a creature of habit, be adventurous and enjoy a variety of new foods daily and weekly as a part of your balanced food plan. Sparking variation in your normal health routine and food plan helps to create lasting change for sustainable weight loss and long-term good health.

Don’t fall into the habit of eating the same foods, doing the same exercises and expecting different results. Our bodies naturally require diet and exercise diversity because no one food contains all the nutrients our bodies require, nor does one specific exercise target all parts of the body. Here are some important reasons to add variety to your daily health regimen.

Improve Gut Health

The Institute of Food Technology states that diversifying your diet can improve gut health. According to a lecture by Mark Heiman, Ph.D., Vice President and Chief Scientific Officer at MiroBiome Therapeutics, diet is the principal regulator of the GI microbiome, which contains trillions of bacteria used to aid in digestion and regulation the GI system. Heiman’s studies concluded that the microbiome requires a varied diet to function optimally. Taking a digestive enzyme such as Diet Center Fiber Capsules and a probiotic while following your Diet Center Program will help to improve gut health, decrease inflammation and improve the absorption of key nutrients.

Receive Varied Nutrient Profile

Kale is nutritious, however eating kale all day every day won’t provide you with the nutritional makeup your body needs to perform its best. Though kale contains vitamins and nutrients, it does not contain the diverse number of nutrients your body needs to run all its systems optimally.

Lessen the Phytonutrient Gap

According to a study titled “America’s Phytonutrient Report,” 80 percent of Americans are endangering their health by failing to vary their diet with colorful fruits and vegetables. This finding refers to the “phytonutrient gap.” Humans need a varied, colorful diet to receive phytonutrients, many of which are powerful antioxidants that can fight the damage caused to cells over time.

Avoid Boredom

Other than the scientific health benefits of eating a variety of different foods, it can also help you avoid boredom in your program and lead to less deviation. Most people find that eating the same thing every day can become mundane and cause unnecessary overeating of unhealthy foods, simply to break the humdrum cycle. By varying your food plan with healthy items, you can stay on track and create excitement in your eating.

Connect with Your Food

By purchasing and preparing colorful, nutritious foods, you learn the beauty and importance of a balanced food plate. Filling your plate with colorful fruits and vegetables is like creating a piece of art. Think of the plate as your canvas and make it as beautiful and balanced as you can. Cooking at home will also allow you to forge a deeper connection to your meals knowing you created them by hand.

Boost Your Metabolism

Have you heard the term “shocking your body?” Chances are if you find yourself hitting a weight-loss plateau, your body is signaling the need for change. By altering your healthy food options, you can tell your metabolism to work harder to process and identify these new foods.

Tips for Variety

Now that you know why you should vary your food choices and exercise routine, here is how you can make small changes to achieve this variety every day!

Get colorful. Add a rainbow of different fruits and veggies to your cart every time you shop.
Try something new. Make a promise to yourself to try a new healthy food each week. Brussels sprouts, bok choy, dragon fruit, blood oranges, Swiss chard are great options for variance.
Shop with the season. For the freshest produce, consider eating fruits and veggies that are in season.
Add veggies. Add different vegetables to your favorite soup, sandwich or breakfast options for additional variety, nutrients and taste!
Start small. Change one part of your meal at a time. Add another vegetable or change up your typical protein selection. Small steps add up!
Switch up your exercise. Just like diet, the same exercise routine can lead to your body plateauing. Change your cardio or introduce small weights to your regimen. You might even find something new you didn’t know you liked!

Be adventurous and step out of your comfort zone. We have a feeling you will feel better, have more energy, experience faster weight loss and enjoy improved health.

5 Biggest Myths About Weight Loss

“Never eat after dark.”

“Just cut out gluten.”

“Eat six small meals instead of three large ones.”

We’ve all heard these “quick-fix” weight-loss myths before. The problem is that no one food or behavior can magically improve weight loss, and sometimes these diet myths can be downright dangerous. For example, low-carb fads led to many people spiking their cholesterol because they thought as long as they skipped the bread they could eat all the fatty meat they wanted. There are many myths about weight loss so here are real facts to help you make smart choices in your nutritional choices and eating habits:

Myth #1: “Low fat” or “fat-free” foods are weight-loss friendly.

The fat may have been processed out of a food, but that doesn’t mean it’s not full of other ingredients that can derail your weight loss. Many “fat free” diet foods contain added starches, sugar, salt and chemicals. Always read nutrition labels to see what unhealthy ingredients hide in a perceived healthy product. The good fats like those found in olive oil, salmon, avocado, nuts, eggs and coconut oil have been linked to better weight loss and even improved cognitive function considering your brain is comprised of nearly 60 percent fat!

Myth #2: Carbs are the enemy.

Carbohydrates come in many forms. Some can undermine weight-loss goals, while others are part of a healthy diet. Soda, white bread and candy all contain carbohydrates…but so does broccoli. Not all carbs are created equal so a good rule of thumb would be to try and cut the “bad” carbs but keep healthy ones, such as whole grains, fruits and vegetables.

Whole grains are always a better choice for overall health than refined starches. Whole grains contain the entire kernel including the bran, germ and endosperm. Refined grains have the bran and germ removed, which makes for a finer texture but strips out dietary fiber, iron and B vitamins. The fiber in whole grains not only helps you feel satisfied longer, it also slows the absorption of the carbohydrate, making your body work harder to access those calories.

Myth #3: No eating after 7 p.m.

While there is no special magic time for eating that helps you lose weight, Diet Center recommends clients finish eating all of their food at least two hours before going to sleep. If you find yourself really craving a little something to go with your nightly news, consider a light snack of fresh vegetables or your favorite Diet Center treat like Chocolate Mini Crisps or Spicy Cheddar Chips.

Myth #4: What works for one works for all.

Many people who successfully lost weight are eager to tell you how they did it and urge you to try their fail-proof method! But everyone’s body is different and a personalized approach is much more likely to get results, which is why Diet Center programs are individualized to fit your needs. Our trained Diet Center Counselors can guide and support you through your weight-loss journey and tailor your plan, to help you lose weight in a healthy and consistent manner.

A Canadian experiment proved people gain and lose weight differently. Researcher Claude Bouchard had 12 sets of identical twins overeat by 1,000 calories a day and limit physical activity to 30 minutes a day. His formula said each volunteer should gain 24 pounds. Instead, some twins only gained 10 while others added 30 pounds. The pattern of fat distribution also differed greatly between sets of twins. A later study of the same group found that when they were asked to burn more calories than they consumed some lost the weight easily while the pounds didn’t budge on others.

Myth #5: Skipping meals helps you lose weight.

Skipping meals is not a shortcut to weight loss. In fact, according to the U.S. Department of Health and Human Services, there is a proven link between skipping breakfast and obesity. When you miss a meal you’re more likely to overeat on your next meal or succumb to unhealthy snacking. If you’re pressed for time in the morning consider a protein-packed smoothie with our Advanced Fat Burning Gold Protein Supplement as your base. It not only burns fat, but suppresses appetite.

Fads come and go, but balanced nutrition, education and support are the keys to long-term weight loss and weight management. Let Diet Center be your support system with one-on-one counseling, real food, and proven results.

Diet Center’s One Day Sale- Monday November 29th

SAVE BIG on ALL Diet Center Products and Programs!

Start now, or start after the first of the year, but don’t miss these lowest prices of the year!

Diet Center MidSouth is having a ONE DAY SALE on Monday, November 29, 2021!
Start your New Year’s Resolution early for only $25 per week!

Can’t make the sale date? Mastercard, Visa, Discover or American Express accepted by phone on the day of the sale.

Current clients:  Make sure to come in today to save on products and receive a coupon book to help you save all during December!

Weight Loss Blunders

Congratulations! You have taken the first step in your journey to better health. If you have tried to lose weight in the past, you’ve probably encountered some challenges along the way. Here are a few of the most common blunders people make while trying to lose weight and how you can avoid them.

Not Planning

The primary goal of a weekly meal plan is to maintain a healthy diet while avoiding the nutrition pitfalls of a busy schedule. By prioritizing preparing meals ahead of time, you will always have a healthy meal or snack choice on hand for when you are in a time crunch. Success rarely comes without a plan, and weight loss is no exception. With the Diet Center Food List in mind, begin searching for healthy recipes you will enjoy cooking and eating. Don’t forget our Facebook Page, website, and center cookbook contains hundreds of delicious, easy to prepare, on-plan recipes.  Base your programs around foods you love and watch your results skyrocket!

Not Seeking Support

Don’t be afraid to tell your family and friends that you have chosen to live a healthier lifestyle. You will find it much easier to avoid temptations and your friends will start inviting to go for a bike ride around town instead of going to get ice cream. This does not mean you have to stay at home for all of your meals!  You will can have TCBY, Starbucks, and even Mexican Food! While following your Diet Center Program you to can dine out and attend special events because you will have the tools you need to be able to stay accountable to your food plan. Your Diet Center Counselor will guide and support you when faced with challenging situations.

Not Eating Enough Protein (Or Too Much)

Protein is very important. It helps you stay fuller longer and helps to regulate your blood sugar levels to avoid insulin spikes and crashes. Your body requires protein; there is no doubt about that. Your body also needs starches, healthy fats, fruits and vegetables. When you go overboard on protein consumption, you are missing out on vital nutrients essential to good health.

Thinking Exercise Will ‘Undo’ Poor Food Choices

Making the right dietary choices will always be 80-90% of your success. Most people think that doing 30 minutes on the elliptical will compensate for poor food choices. It doesn’t. A number of calories you burn through exercise is surprisingly small. This is one of the reasons the “Calories In vs Calories Out” weight-loss method is flawed. People over-estimate a number of calories they are burning and under-estimate a number of calories they are consuming. A balanced food plan that incorporates lean proteins, unrefined starches, fruit, vegetables and healthy fats will improve your metabolism and turn your body into a fat-burning machine.

Not Tracking

Maintaining a food journal is vital for successful weight loss. Recent studies conclude that regularly writing down everything we consume in a food journal may double weight-loss results! But not all journaling is created equal. Some people like to map out their meals ahead of time and just cross them off their journal as the week progresses. Others like to write each meal as it is consumed, either before or after they’ve eaten. Both methods are effective. Although food journaling apps are popular, Diet Center recommends that you put pen to paper and journal as your food is enjoyed. This makes you take the time to really think about what you are eating. It is also a great tool for repeating success. By recording what you eat you can identify successful periods as well as challenging situations.

Eating “Diet” Foods

If you want to lose weight, you have to eat a balanced diet that consists of REAL food. Just because a label says it’s low-fat or low-sugar, doesn’t mean that it is healthy. Often, companies will increase other unhealthy ingredients in an effort to make food taste better. For instance, when you see a label that says ‘low-fat’, typically it will contain high amounts of salt and sugar additives to make up for the flavor lost from the reduced fat. With Diet Center Midsouth, you eat fresh, everyday foods that you prepare yourself. This ensures that you have the tools to make healthy food choices to maintain your results once you have completed your program.

Always Doing The Same Routine

Variety truly is the spice of life and when you embrace variety in your food plan you will feel better, have more energy and achieve better weight-loss results. Don’t be a creature of habit, be adventurous and enjoy a variety of new foods daily and weekly, as a part of your balanced food plan. Sparking variation in your normal health routine and food plan helps to create lasting change for sustainable weight loss and long-term good health. Don’t fall into the habit of eating the same foods day in and day out. Our bodies naturally require diversity because no one food contains all the nutrients our bodies require, nor does one specific exercise target all parts of the body.

All of these weight-loss blunders are made with the best of intentions; however, you can easily learn how to avoid them by enrolling with Diet Center. You will be given all of the nutritional education and support required to help you successfully lose your excess weight and maintain your results long-term. Visit your local Center or give us a call at 901-259-TRIM to start living your Healthy Ever After!

High-Fat Diet Plans May Lead to Chronic Inflammation

There’s currently a lot of debate surrounding diet plans that utilize fat as their primary mechanism of caloric intake. There is loads of research that supports the body breaking down to supply energy to the body in the absence of traditionally carbohydrate-heavy diets. The question is whether it is safe for the body to consume high-levels of fat and what implications that fat has for your overall health. To be very clear, fat is an essential part of healthy nutrition and we recommend eating healthy “good” fats like olive oil, nuts and salmon. Give us some butter on our sweet potatoes any day!

“As we now know, internal inflammation is one of the biggest factors that encourages weight gain and slows the metabolism.”

The issue at large is that while consumption of high levels of fat may encourage your body to use fat as energy, it still must be taken into consideration that too much of a good thing can have bad consequences. In a 2010 study by University of California physiologists, it was found that eating a high-fat diet plan is linked to changes in gut microbiota and the development of “low grade” systemic inflammation.  As we now know, internal inflammation is one of the biggest factors that encourages weight gain and slows the metabolism. Additionally, changes in the bacterial landscape of the gut can mean that the body is not only absorbing nutrients poorly but failing to fully break down essential components of fat into energy and simply storing them instead.

“…high-fat diets may be affecting sleeping patterns which then disrupt many of the functions of the body”

A recent study has also found preliminary evidence of linkage between high-fat diets and potentially adverse impacts on circadian sleep rhythm. That means high-fat diets may be affecting sleeping patterns which can then disrupt many of the functions of the body. Poor sleep can lead to an overproduction of the hormone cortisol which encourages fat storage around the midsection and serves as just another reason not to overload on bacon simply because it is not carbohydrates.

Another interesting find of the study is that an energy-dense diet has an effect on the vagus nerve, which is responsible for controlling much of our digestive tract. Energy dense is simply another way of saying high calorie and includes items such as fast food, cheeseburgers, high-fat foods, processed foods, etc. These high-fat diets have been found to alter the communication between our vagus nerve and the digestive tract in a way that signals to the body to store more fat. The implications of these studies warrants more research but what is clear is that the digestive system is being altered in some way by consumption of fat that may have negative side effects on metabolism, fat storage, hormones and much more.

“Nutrition should not only be a proper balance of healthy foods, it must also seek to address factors such as inflammation, hormone imbalance and the complex interactions of the human body.”

The Diet Center Program is a proponent of the balanced approach to macronutrients with healthy levels of fat, carbohydrates and proteins. We believe all the food groups are great and choosing selections from every day foods is sustainable for keeping the weight off. In fact, studies support that diets with balanced levels of healthy fats not only decrease inflammation, they actually discourage fat storage. Nutrition should not only be a proper balance of healthy foods, it must also seek to address factors such as inflammation, hormone imbalance and the complex interactions of the human body. Our scientifically formulated nutraceutical-grade supplements such as our Herbal Formula II and  AM/PM Weight Control Patch address many of these factors in order for clients to achieve their quickest and easiest weight loss for lasting results.

Your Guide to Staying Energized All Day

It’s 2 PM in the afternoon and you’re desperately fighting to keep your eyelids from closing as you slip into the mid-day stretch of low energy. As you internally yell at yourself to “Wake up!”, you begin to wonder, “What do I need to do to get this to stop”? We’ve put together a set of simple tips to keep you awake, productive and feeling like you can take on the world.

Lay Off the Simple Starches

Clients of the Diet Center Program know that overloading the body on carbs has a detrimental effect on your overall health but it is also important to note what carb overload does to your energy level. The McSandwich and fries hit your system for a temporary energy boost but all too quickly the body realizes it needs to store the extra carbohydrates as fat and begins to pump insulin into the body. This triggers that hard crash after a meal and leads to you staving off the snores at work.

Eating a healthy balance of complex starches during the day slows the rise in blood sugars and leads to lower insulin spikes as well as allows you to digest your food more slowly. Rather than fall asleep, you can enjoy healthy even energy throughout the day. Complex starches include quinoa, brown rice, wild rice, millet, steel cut oats and more.

Eat Enough Fiber

You may be asking, what does fiber have to do with me falling asleep? Lots, actually. Eating enough fiber is an essential part of proper digestion. When your intake is inadequate, the body begins to get bogged down with undigested food and your ability to absorb nutrients is negatively affected. Poor absorption leads to a lack of energy because your body just isn’t getting the needed nutrients to produce energy.

A simple solution is to enjoy foods that have high fiber content. Pears, wild rice, raspberries, and broccoli are just a few wonderful options to help you keep your digestion healthy and your energy levels stable.

You Need a Boost

The temptation to grab a mid-afternoon coffee is high when you start feeling less than awake but this may not be the best option for you. The high acid content in repeated cups each day can lead to acid erosion of tooth enamel as well as yellowing of teeth. If you enjoy going out to grab your coffee, you’ll have to be aware of things like sugar, additives and high dairy content which can throw your healthy eating habits and weight-loss results off very quickly.

Diet Center’s Fat Burning Water Enhancer is a healthy weight loss boosting drink designed to help you experience a positive lift during the day with B Vitamins while helping to power your metabolism. Free from sugar and dangerous chemicals, each pack contain ingredients to burn fat, suppress appetite and help brighten your day and get you back in the working mood.

Fresh Air

Mother knows best and when she told you that you need fresh air, there was some serious wisdom there. When you’re starting to feel heavy eyelids set in, taking a short walk in fresh air can do wonders to reset your body and help you bring back some much-needed energy. How you ask? Your body will be taking in more oxygen during the activity and allow for increased energy production. You’ll wake back up in no time and if the sun is out, this is the perfect opportunity to soak up some Vitamin D.

Have a quick stretch while you’re enjoying the fresh air. Stretching is also a wonderful way to bring blood flow back into your limbs and provides a nice boost of energy. There’s never a bad moment to add a little flexibility into your day!

Music

This may seem like the oldest trick in the book but it absolutely works. Pumping music through your earphones is a great way to remind your body to get back to it. Dance music with a steady beat actually awakens a biological response in the body to match the beat which is also why your local gym blasts that one dance track over and over until you’re sick of it. Setting the tempo for your work with a catchy song will keep you on track, productive and feeling energized. And I mean, why not have some fun while you’re at work?

Circadian Rhythm

The most obvious way to have more energy is to make sure you are getting adequate sleep but a little less obvious is the role circadian rhythm plays on the amount of energy you experience mid-day. Our bodies are biologically designed to follow the pattern of night and day but since we are amazing creatures, we can choose to ignore our own biology and set our own hours. A person who is a night owl not only loses sleep typically but also has an out of whack circadian clock because of it. When the body doesn’t know what rhythm it needs to be on, you can expect to experience tiredness at unfortunate times.

Set a sleeping schedule for yourself and do all that you can to stick to it. Going to bed at a reasonable hour such as 9 or 10 PM and waking 8 hours later will help you feel rested and experience proper energy through the day. Need a little help sleeping easy? Try Diet Center’s AM/PM Weight Control Patch to help increase feelings of relaxation, restful sleep and protect the body from hormone-related weight gain. The AM Patch has natural energizers while the PM patch has special ingredients to help you burn fat while you sleep while also promoting a restful snooze.

One Day Sale!

SAVE BIG on ALL Diet Center Products and Programs!

Start now, or start after the first of the year, but don’t miss these lowest prices of the year!

Diet Center MidSouth is having a ONE DAY SALE on Monday, November 26, 2018!
Start your New Year’s Resolution early for only $25 per week!

Can’t make the sale date? Mastercard, Visa, Discover or American Express accepted by phone on the day of the sale.

Current clients:  Make sure to come in today to save on products and receive a coupon book to help you save all during December!

Your Guide to Meal Timing, Frequency and Ratios

Ready for fast and easy results that will motivate you to stay with it until goal? Healthy eating begins with balance. You want to balance your food intake, increase variety and also be conscious of when and how much you are eating to get amazing results on the scale. Balancing the food on your plate, eating all of the food on your Diet Center plan daily and eating your meals at great times will lead to optimal weight-loss results.

What you eat is important, however, how much and why you eat is essential to your weight-loss success. At Diet Center we want you to have both rapid weight loss and lasting results. Proper portions, meal timing, ratios, not skipping meals and eating frequently heals your metabolism and prepares your body to burn stored fat for fuel and achieve lasting weight-loss results. Here are some helpful guidelines for Meal Timing and Frequency on your Diet Center Program.

Eat 30-45 Minutes After Waking

After a long night’s sleep, your body will require nourishment for energy. Diet Center recommends eating breakfast within 30-45 minutes of waking to provide your body with energy and help to prevent overeating later in the day. Before eating breakfast drink 8 to 16 ounces of water to prepare your bodily systems for the day. We recommend our 24 Hour Thermogenics Water Enhancer to boost metabolism and provide great appetite suppression. Eat a hearty breakfast consisting of lean protein, a healthy fat and an unrefined carbohydrate to keep you fuller longer! Diet Center products can also provide a variety of choices for easy-to-prepare breakfasts.

Eat Frequently

To keep your body energized and your metabolism functioning optimally, we recommend you eat every 2-3 hours. When you delay eating or skip meals, your insulin levels spike, which can result in added insulin in your blood stream, cravings and eventually lead to weight gain. When insulin levels are in balance, your body won’t go into starvation mode and blood sugar levels stay balanced.

Eat 2/3 of Your Food Before Bed

To assist with cravings and control overeating, enjoy your breakfast, lunch and snacks within the first 9 hours of your day. Finish eating all of your food for the day within 2 hours of going to bed. We also recommend eating your starch and fruit servings early in the day to ensure your body will digest them properly throughout your day. Also be sure you are taking your Carb Blockers to assist with reducing cravings, decreasing hunger and increased fat burning.

Eat Everything on Your Plate

Contrary to many weight-loss myths, skipping meals or leaving food on your plate does not equate to healthy and consistent weight loss. You must eat to lose! Eat all the food allotted on your plan to experience fast and healthy weight-loss results. These foods are specifically designed to boost your metabolism and create thermogenesis—or the creation of heat—in the body. This process allows your body to burn fat for fuel and shed excess weight in a fast and healthy manner. Count nutrients and not calories. Nourish yourself and nourish your health.

Eat Proper Ratios

Obtaining the optimal ratio of food groups at every meal is essential for weight-loss success because you are allowing your body to balance blood sugar and weight-related hormones. Proper ratios will also spark thermogenesis in the body. Use a food scale when preparing meals in the home to “check” yourself. Under eating can cause your metabolism and fat burning factors to slow—so make sure you are getting enough!

Eat frequently, eat balanced portions and eat everything on your plate! These simple rules are essential to helping ensure you lose your weight and lose it all! Your Diet Center Counselor will be glad to help with meal planning and an eating schedule to maximize your personal metabolism and lifestyle needs. Let’s do it together!

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