Protein is vital for numerous bodily functions, including muscle maintenance and metabolic processes. It can boost your resting energy expenditure and help you burn more calories even when at rest. Studies show that high-protein diets can increase satiety and promote fat loss while preserving lean muscle mass [1][2]. Aim to spread protein intake throughout the day and consider a mix of animal and plant-based sources. Limit your consumption of processed or smoked meat. Adding protein to your diet is generally regarded as safe; however, if you have kidney disease, talk with your doctor before adding more protein to your plate.
Healthy fats, found in avocados, nuts, seeds, olive oil, and fatty fish support metabolism and hormone regulation. Omega-3 fatty acids, in particular, can reduce inflammation and may mitigate muscle damage and decrease oxidative stress post exercise [3]. Despite their benefits, fats are calorie-dense, so consume them in moderation to avoid excess calorie intake.
Fiber aids weight management by promoting fullness and stabilizing blood sugar levels. It also supports digestive health and a healthy gut microbiome. The Dietary Guidelines for American recommends the following amount of fiber per day:
Mindful eating can improve your relationship with food and support weight management. By eating without distractions and focusing on hunger cues, you can better regulate your intake and enjoy your meals more. Start by:
If you want to get started with mindful eating, I recommend the book Mindful Eating by Jan Chozen Bays.
Your diet is one piece of this puzzle. You should combine a balanced diet with strength training, regular movement, adequate sleep, healthy hydration, and stress reduction. To get a personal plan that is tailored to your unique needs as an individual, I recommend working with a Registered Dietitian Nutritionist who can help create a plan that is just right for your metabolic needs.
Protein is vital for numerous bodily functions, including muscle maintenance and metabolic processes. It can boost your resting energy expenditure and help you burn more calories even when at rest. Studies show that high-protein diets can increase satiety and promote fat loss while preserving lean muscle mass [1][2]. Aim to spread protein intake throughout the day and consider a mix of animal and plant-based sources. Limit your consumption of processed or smoked meat. Adding protein to your diet is generally regarded as safe; however, if you have kidney disease, talk with your doctor before adding more protein to your plate.
Healthy fats, found in avocados, nuts, seeds, olive oil, and fatty fish support metabolism and hormone regulation. Omega-3 fatty acids, in particular, can reduce inflammation and may mitigate muscle damage and decrease oxidative stress post exercise [3]. Despite their benefits, fats are calorie-dense, so consume them in moderation to avoid excess calorie intake.
Fiber aids weight management by promoting fullness and stabilizing blood sugar levels. It also supports digestive health and a healthy gut microbiome. The Dietary Guidelines for American recommends the following amount of fiber per day:
Mindful eating can improve your relationship with food and support weight management. By eating without distractions and focusing on hunger cues, you can better regulate your intake and enjoy your meals more. Start by:
If you want to get started with mindful eating, I recommend the book Mindful Eating by Jan Chozen Bays.
Your diet is one piece of this puzzle. You should combine a balanced diet with strength training, regular movement, adequate sleep, healthy hydration, and stress reduction. To get a personal plan that is tailored to your unique needs as an individual, I recommend working with a Registered Dietitian Nutritionist who can help create a plan that is just right for your metabolic needs.
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