7 Steps To Healthy Eating

Hey there my friends!

 

I have just finished reading the Wild Diet by Abel James (would highly recommend it!) and wanted to give you some easy steps he recommends for weight loss, health, and choosing quality foods, that taste good, and give you energy!

 

Click Here for a link to his book.

 

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Step one

 

2/3-3/4 of your plate should be leafy greens
Examples: Spinach, kale, arugula, collards or other greens
Raw is best but steamed and lightly cooked works too.

Fresh organic veggies are preferable

When you eat out ask for extra greens or other colorful veggies in place of starchy foods

 

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Step 2


Proteins, meat, and eggs
Examples: Grass fed beef, chicken, pork, turkey, eggs or seafood should make up 1/3 of your plate.

The proper portion for your meat is about the size of the palm of your hand

If your still hungry eat protein and green veggies until you are satisfied


Step 3

 

Eat whole fruit as a snack or to sweeten other foods.
Limit to 1-2 servings a day to maximize fat loss

 

 

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Step 4


Add energy to your meals with nutrient dense fat
Grass fed meat, grass fed butter, coconut oil, avocado oil, olive oil, or unsalted nuts (almonds, pecans, macadamia, walnuts, being the best options for nuts)
Avoid processed oils

Example: Corn oil, Safflower oil, Canola oil)

 

 

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Step 5


If you are extra active, have a fast metabolism, or less tolerate of fat or protein
Consider boiled sweet potatoes, whole grain rice with lunch or dinner

If you find that carbs slow your fat loss skip the starch and eat extra protein, veggies, or fat instead


Step 6


Avoid these foods

No white carbohydrates
Example: Bread, potatoes, rice, cereal, pasta, fried food with breading
These carbs are high glycemic and processed which raises insulin levels, increases hunger, and leads to fat storing

No processed food
Packed with chemicals, these foods do not satiate (help you feel full) your hunger because they contain a high amount of calories with very little nutrition

No wheat, corn, or other modern grains
Domesticated and gmo processed grain spike blood sugar, increase insulin levels and leads to fat storing

No liquid calories
Fruit juices, sports drinks, soda, or fat free milk
Pure high glycemic carbs cause a rapid rise in blood sugar resulting in high  insulin levels that stop fat burning in its tracks

 

 

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Tips to maximize fat loss


Focus on native plant and animal foods from local sources

Use small utensils or chop sticks to eat your meals
Taking many small bits is more satisfying and less likely to lead to overeating

Use small plates or bowls preferably blue or white plates
Avoid the color red in your eating environment, fast food, and chain restaurants uses increase arousal and get you to eat more.

Cook meats, veggies, and starches low and slow to minimize impact on blood sugar

Add vinegar, citrus, and fermented food to aid in digestion and reduce the glycemic load of your food.

Be vigilant, ask yourself, ‘would this look like something my ancestors would have eaten?”

 

 

Step 7

Move your body everyday

Do exercise you love

Move fast, Lift heavy, and have fun!