This is the main reason why resolutions fail. It's also the main reason why diets fail. That's right - diets don't work. Read that again ... DIETS. DON'T. WORK. I'll save the physiology / psychology of exactly why for another post, but essentially when we rely on willpower to make healthy choices, we are destined to fail. (NOTE: When I use the word diet on this blog I am referring to the food you eat every day - not a list of restrictions or a wildly unrealistic pattern of eating that promises miracles.) Everyone has a different amount of willpower, so while you might last 2 or 3 weeks on willpower alone to eat salad everyday for lunch, your friend or sister might last 3 months or a year. Despite this however, willpower is not infinite for anyone. It runs out. And when it does, look out because the more we have been restricting ourselves the more likely we are to binge on a box of oreos, a supersized meal at the drive-thru, or a pail of ice cream after dinner. When we rely on willpower to make the healthy choice, it's hard. When we rely on fullness to make the healthy choice, it's easy.
"Ok great - So how do I get full without getting fat?" - every client ever.
We have backwards way of thinking in our society that starving = skinny, that on our weight loss journey if our stomach is rumbling "that just means it's working."
You want the secret to weight loss?
So to answer the question, "how do I get full without getting fat?" you need to understand 3 simple but key things.
1. Carbohydrates do NOT fill you up.
2. Protein and Fibre DOES fill you up.
3. Fat fills you up BUT should be eaten in MODERATION.
Fullness is your FRIEND!
Aim to eat protein from a variety to ensure you get all the amino acids that you need. Here are some protein superstars that may be a great addition to your grocery list!
Fibre is only found in plant-based foods which emphasizes what we already know but often don't practice - eating lots of fruits and vegetables is one of the best things we can do for our health. That's true for many reasons including the fact that you will often consume more fibre by eating more fruits and vegetables, but also because they provide numerous vitamins, minerals, and antioxidants that just can't be found anywhere else!
Start with trying to include more meat alternatives as sources of protein in your diet or aim to increase your fibre intake by 5 g every week for a month. We all learn to walk using baby steps - our path to lifelong nutritious eating can be achieved the same way!