CLEAN, LEAN, BODY MACHINE

By Claudine DeJong

Did you eat, drink, and blow off the gym over the holidays?

Well, time to clean things up!

8 Healthy Detox Tips:

  1. Cut Back on Calories.  Limit yourself to 1600 calories per day.  As long as you are eating nutritious calories you will not feel deprived.
  2. Eat Frequently.  Most people still don’t understand that by eating the “right foods” every few hours will actually aid in weight reduction.  Going too long without food will drop blood sugar levels and you will most probably down what ever is in reach.
  3. Eat more Fibre.  Trying to get 25 grams of fibre a day in your diet will keep you feeling full longer and slow sugar absorption in the blood stream.  Aim for 7 grams of fibre for breakfast, lunch, and dinner and 2-3 grams for snacks.  Drink lots of water with the fibre to avoid digestive upset.
  4. Green It Up!  Eating or juicing your vegetables is another way of filling up without using up too many calories.  They are high in vitamins and nutrients, which will boost your energy levels and immunity.
  5. 60-80 Grams of Protein.  Protein puts your body into muscle building mode, which is especially important when cutting back on calories.  The more muscle you have the more calories you will burn especially at rest.  Spread the 60-80 grams throughout the day with foods like eggs, egg whites, fish, chicken, nuts, quinoa, and greek non fat yoghurt.
  6. Consume Carbohydrates.  Do not fear carbs.  They are essential in your diet.  Stick to Quinoa, Barley, Buckwheat and stay away from refined carbs such as bagels, white bread, pasta, rice, crackers etc.
  7. Cut Added Sugar.  There are so much added sugars in our foods, which are filled with empty calories.  Check labels and avoid ingredients that end in “ose” (such as maltose, dextrose, sucralose, etc).  Eating fruit is the best way to curb that sweet tooth plus they are packed with nutrients and fibre.
  8. Quit Drinking.  Relax, its not forever, however for the next few weeks eliminating alcohol can cut out approximately 300 calories (2 drinks) or more a day.  We are more likely to make better food choices as well when alcohol is not involved.

This is by no means an extreme detox but it is certainly a realistic way of getting your healthy lifestyle back on track after the overindulging during the holidays. Who knows, maybe once you start to feel more energized and better in your clothes you may want to stay on this path a little longer than a few weeks.

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