Even small changes to your diet can make a big difference in your overall health. Whether you’re trying to completely change your lifestyle, or simply attempting to drop a few stubborn pounds, it’s the little things that make all the difference. When I’m helping someone adjust their diet, here are my simple go-to tips:
1. Follow The Formula 40-30-30 Fat Flush Meals
Fat Flush Meal plans can be found in my book, The Formula. These meals are part of an accelerated 40-30-30 plan and always contain 40% low- to medium-glycemic carbohydrate sources from fruits and vegetables, 30% low fat protein and 30% high quality fat.
2. Eat several bites of protein before eating any carbohydrates
Following this rule helps maximize the release of the fat burning hormone glucagon. Additionally, protein and fat help slow the digestion and absorption of carbohydrates, resulting in better stabilization of blood sugar levels and a boost in fat-burning hormones.
3. Keep it simple by eating the same few meals often
Review our book to find a few breakfasts, lunches, snacks and dinners you like, then make them often. You are less likely to eat an unbalanced meal when you stick to a tighter menu plan, and consistently make the foods that you like.
Great breakfast options include the 40-30-30 Berry or Orange Smoothie. For lunch, choose between chicken or tuna salad and a serving of fruit. And for dinner, wild salmon or a grass fed burger patty make great choices. Serve either with a large green salad with dressing and steamed green vegetables, and you’ll have a delicious, filling meal. You can even snack on a balance bar when you need a little boost.