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3 food rules to help you lose weight and feel great


We’ve already talked about the three questions to ask yourself when you’re eating.  Those were all about the mindfulness side of eating. Here are three ways to make sure you’re regulating your blood sugar and nourishing your body--in other words, the physiological side of what goes in your mouth.  Both are incredibly important, and often overlap.  

Do these things and your inflammation levels will go down, your cravings will subside, your hormone levels will regulate, and you might even lose weight!

Number one: Control your carbs.

Carbohydrates are the one macronutrient that we really don’t need.  If we don’t ingest glucose, our bodies will make it.  If we don’t have enough glucose in our bloodstreams, our bodies will learn to run on ketones made from fatty acids.  That said, there are a lot of good things about vegetables and fruits that we can’t deny—they provide fiber and vitamins, and help our bodies detox.  Just try to get most of your carbs from plants for the most nutrient density.

Number two: Prioritize protein.

I feel like a broken record here, but it really is important! Protein is the most satiating macronutrient, and every cell in our body needs it for growth and repair.  The protein leverage hypothesis proposed by scientists even states that our bodies will keep looking for food until our protein needs are met.  Out bodies are smart like that.   Check out my previous post for more info.

This really has been what has made the most difference in my own food journey.  The more protein I eat, the more I feel satiated, comfortable in my body, and free from the constant hunger and food thoughts that used to drive me to overeat.

Number three: Eat only when you’re hungry

I know we just talked about this, and I know it sounds like common sense, but how many of us are still snacking throughout the day, eating mindlessly, and using food to self-soothe?  Find other ways to deal with your stuff.  

For example, I love to snack on almonds when I’m working on the computer.  I call them my “thinking snack.”  Unfortunately, that thinking snack can quickly turn into 1000 calories worth of almonds, which crosses the line from nourishment into indulgence.  Instead, now I make a hot cup of tea or grab a sparkling water to sip on while I work.  I’m not really hungry, so the substitutions work just as well.

Let’s review:  eat a satisfying meal, stop eating until a few hours later, eat another satisfying meal, then stop eating until the next meal.  If you’re not hungry at 7:00 am, don’t eat until you are.  If you think you’re hungry at 8:00 pm, chances are you’re stuck in a habit or you didn’t eat enough nourishing food at dinner.


If you'd like to talk to me about creating a wellness and nutrition plan that works for you, I've got you!  I'm a certified Nutrition Coach who will create a simple, customized meal plan for you and coach you through how to implement it into your busy life.  We also talk about all the pitfalls that make it hard, and help you make it the anchor that keeps you healthy, energized, and sane through the whirlwind of your everyday life.

I'd love to talk to you about the program, so please book a free consultation with me by clicking the Calendly button. I look forward to talking to you!


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