4 Tips for Staying on Track on the 4th

The 4th of July can be such a fun holiday and a great day to spend time with family and friends. Yet many members of our medical weight loss clinics worry that it means they’ll have to sacrifice their diets every time they hit a party or barbecue. Lucky for you, this blog post gives you four awesome tips for enjoying your holiday festivities without doing damage to your diet.

1. Forgo the really empty calories and carbs. The thing about refined carbs is that they won’t fill you up and they cause those sugar spikes that ultimately make you eat more. Stay away from the bread, chips and crackers—there are so many other delicious protein-rich choices to make at a barbecue that are protein-rich that will fill you up.

2. Fill up on healthy foods. Start with the healthiest items available first, to fill you up so you don’t have that much room for the more sinful items. We always recommend that members of our medical weight loss clinics start with a cup of soup or a salad if either are available. Salads are typically filled with fiber-rich veggies that slow down digestion and are lower in calories, which will make you feel fuller longer and keep you from binging.

3. Opt for small plates. Many studies show that people who use smaller plates eat as much as 50 percent less than they would if they filled up larger plates. Use an appetizer plate and stop once you’ve finished it to let your stomach signal your brain that it’s full. Chances are you won’t need to make a second round.

4. Moderate your alcohol intake. Just because you’re on a diet doesn’t mean you need to forgo alcohol altogether—just make smart choices. Instead of a sugar-laden libation such as a margarita or daiquiri, which can add up to somewhere between 500 and 800 calories (a small meal in itself), opt for a glass of white wine, a light beer or a light-colored alcohol with soda water as a mixer.

image: cutefoodforkids.com

Foods for Battling Belly Fat

If you’ve been struggling to eliminate unsightly belly fat, you’re not the only one. This trouble area is a common complaint among members of our medical weight loss centers. The good news is that, in addition to eating right and exercising, there are certain foods you can eat that will help reduce the bacteria in your stomach, which will then promote healthy digestion, reduce bloating and rev your metabolism. Read on for a few of these belly blasting foods.

Avocado. The healthy fats in avocado, omega 3s and 6s, give us loads of energy and regulate our blood glucose levels so we don’t experience spikes and crashes. Their protein content coupled with the monounsaturated fat they boast make avocados are very hunger-satiating. Plus, they contain protein and are packed with vitamins B, B6, C, K and E.

Onions. Onions are a prebiotic vegetable, which means they feed the healthy bacteria in our stomach. Onions produces butyrate, which increases your fat burn and improves insulin sensitivity. They are also loaded with polyphenols and contain chromium, which helps regulate blood sugar levels.

Asparagus and Artichokes. These two delicious greens are prebiotic vegetables that produce acetate, which boosts fat burning in our cells by helping to reduce inflammation. They are also packed with a diverse array of important nutrients that help our systems function properly.

Sauerkraut. We can see the face you may be making right now, but fermented foods such as sauerkraut are an excellent source of probiotics, the good bacteria that reduces bloat and promotes healthy digestion.

Leafy greens. Kale, spinach, collards, dandelion greens and bok choy are all packed with fiber, which boosts healthy digestion and makes our stomachs feel fuller longer. They are also low in calories and carbs, making them a favorite among members of our medical weight loss centers. In addition, all of these green leafy vegetables improve the diversity of healthy organisms in our stomach and are loaded with important antioxidants, vitamins and minerals—they are literally nutritional powerhouses.

image: health.msn.co.nz