Meal combinations to lose weight without hunger
The Secrets program works by helping you to feel fuller for longer naturally. We achieve this by creating meal combinations that are specific to your needs but result in natural appetite suppression. This means you can eat less food for fewer calories while avoiding hunger. Your nutritionist can create main lunch and dinner suggestions that will be composed of one quarter lean protein, a maximum of one quarter good quality carbohydrates (if any) and one half vegetables or fruits.
Protein is required continuously to create, maintain and renew our body cells. High quality lean protein foods also contain many nutrients essential to health including iron, zinc, B vitamins and omega 3s. Protein is essential for maintaining and building muscle mass, which is increases metabolic rate – the rate at which your body burns calories. Protein is found in foods of animal origin like eggs, fish meat and non-animal foods like tofu, beans, some grains and nuts.
Carbohydrates have one major function in the body; to provide fuel. All organs including the brain, nervous system and also red blood cells must have a constant supply of carbohydrates in order to maximize energy output. The wide variety of carbohydrate containing foods including fruits and vegetables provide an enormous range of essential vitamins and minerals.
However not all carbohydrates are created equal. It is the quality of the carbohydrate that is becoming increasingly recognized as the key to a healthy weight. Low Glycaemic Index (G.I.) and high fibre carbohydrates are slowly digested and released into your bloodstream. These types of carbohydrates help to reduce hunger, keeping you fuller for longer with a constant stream of energy. The result is that you eat less at each meal enabling you to decrease weight without hunger by controlling the speed of digestion you place a lower load on insulin. Insulin is a hormone which triggers the deposition of fat while it works to correct high blood glucose levels. Carbohydrates are predominate in starchy foods like potato, pasta, rice, oats, noodles, bread etc. They are of particular importance at breakfast time when your liver is in a state of Glycogen Depletion.
Vegetables and fruits are carbohydrates. However we separate them from the traditional starchy carbohydrates referred to above because they have much fewer calories. The vegetables we include in this category are the packed with water, fibre, antioxidants, minerals, vitamins and contain very little carbohydrate. Your nutritionist can include these as a major part of each meal ensuring that you become fuller longer and noticeably healthier.
Processed foods include those that have been manipulated in some way to improve taste, texture, transportability, food safety or shelf life. Preserved or frozen foods can actually hold more nutrients than their fresh counterparts that can often be left for days before consumption. However processing foods can add energy in the form of fats or sugars, or increase the speed of digestion by decreasing the Glycaemic Index of the food. Many of these foods may also have a higher salt content which is linked to fluid retention, high blood pressure and hardening of the arteries preventing adequate blood flow and also an interference with other essential vitamins and electrolytes.
However in today’s time poor world some low fat packaged pre–prepared foods, while not as good as fresh foods, can be an excellent alternative to high fat fast-food. Your nutritionist can give you advice on how healthy meals can be prepared very quickly with a packet of carbohydrate, a tin of protein and a packet of vegetables. So always keep fresh ingredients in the forefront of your mind but there is no need to feel guilty about choosing good quality packaged foods for your convenience.
Drinking water with meals works in three ways:
1. Reminding you to drink during the day keeping you hydrated and full of energy.
2. Promotes a feeling of fullness.
3. The water is absorbed by the body more effectively when consumed with food (carbohydrate and salt containing foods).
(Know more about the benefits of drinking water for weight loss)