Many people have a preconceived notion that losing weight is all about starving. However, the truth is you can successfully lose weight and not starve. Eating whole foods, healthy fats and lean proteins are a good start.
The basic mistakes made when it comes to losing weight are: the proper percentages of calories from the three macronutrients of carbohydrates, fats and proteins are not consumed – the ranges of the percentages of each macronutrient is readily available on the internet; calories are set too low; calories are not distributed between several meals; and enough water is not consumed.
Choosing whole foods such as squash and cauliflower to replace pasta and rice can make a huge difference in feeling full versus empty. One cup of pasta has about 205 calories whereas 1 cup of spaghetti squash has about 42 calories. You will feel full, added nutritional value and cut 163 calories. Likewise, one cup of rice has about 200 calories and the same size serving of riced cauliflower has only 25 calories.
The first thing typically cut is fat; however, do not avoid healthy fats. The body needs fats to work properly and to keep you feeling full. Incorporating heart healthy fats such as pecan oil, avocado oil, olive oil, tree nuts and avocados are good replacements that keep the body from feeling deprived. One ounce of pecans has 190 calories and is the most antioxidant rich tree nut. One half of an avocado has about 117 calories and is full of vitamins. Keeping healthy fats in your diet is essential.
Feed the body. It needs to be fed five times a day consisting of three meals and two snacks. This helps to keep the metabolism revved and keeps you from crashing. Remember, the meals and snacks need the correct percentages of calories from proteins, carbs, and healthy fats to work properly. Imagine a “spaghetti dinner” that has one and a half cups of zucchini noodles, four ounces of ground turkey and one half of a cup of mushrooms cooked in two-teaspoons of olive oil and one cup of marinara sauce. This is a belly filling meal with only 397 calories. A healthy snack consisting of one half of a cup of grapes, one half of an ounce of pecans, and one ounce of turkey breast has only 158 calories.
Water – an essential to life! It will help you feel fuller so you will eat less, but that is just the beginning. It is also important for digestion, nutrient absorption, and assisting the body with metabolizing stored fat. Studies have shown that a lack of water will cause fat deposits to increase.
When it comes to losing weight without starving, one must feed their body often with the proper mix of nutrition dense calories and keep it hydrated with the water it requires.
You can make some healthy choices with these fantastic recipes:
1. Spanish Cauliflower Rice
- 2 tbsp. olive oil
- 1 cup sweet onion diced
- 2 cups cauliflower rice
- 2 cups organic vegetable or chicken broth
- 1 cup tomato paste
- 1 ½ tsp. chili powder
- 1 tsp. cumin
- 1 tsp. garlic powder
- 1 tsp. coarse salt
- 1 tsp. dried oregano
Heat the olive oil in a large skillet. Saute the onion in the olive oil for 3-4 minutes. Add the cauliflower and broth to the skillet and stir well. Cook covered over medium heat for 5 minutes stirring halfway through. Add all of the remaining ingredients and stir well. Reduce the heat to low, cover, and cook for an additional 12 minutes. Stir several times to prevent the mixture from sticking to the pan. Allow to sit for 5 minutes before serving.
2. Salpicon
- 2 lbs. grass fed flank steak
- 1 large Vidalia onion or sweet onion quartered
- 1 t2p. coarse salt
- ¾ olive oil
- 1/3 cup distilled white vinegar
- 1/3 cup fresh lime juice
- 2 tbsp. oregano
- 1 cup diced tomatoes
- ¼ cup chopped fresh cilantro
- sliced avocados
Arrange the beef in a crockpot that has been sprayed with non stick cooking spray. Arrange the onion around the beef. Mix together the salt, olive oil, vinegar, lime juice, and oregano. Pour the mixture over the beef. Cover and cook the beef on high for 8 hours. Remove the beef and onion from the crockpot. Shred the beef and onions onto a large platter. Serve with the diced tomatoes, cilantro and avocado.
3. Chocolate Almond Espresso Cake
- 2 cups almond flour
- ½ tsp. baking soda
- 1 tsp. fine sea salt
- 2 tbsp. instant espresso granules
- 3 eggs
- ½ cup honey
- 2 tbsp. maple syrup
- ½ cup dark chocolate chips
- 1 tsp. almond extract
In a large bowl, mix dry ingredients together. Add the wet ingredients to the dry and mix well. Pour in a greased 9×9 baking pan and bake at 325 degrees for 30 minutes.