Tips to Maintain a Healthy Eating Plan

 Healthy Eating

It can be difficult to maintain a healthy eating plan, but fortifying yourself with nutritious, filling foods can help control your hunger. Destinata Retreats, San Diego’s Ultimate Fitness and Weight Loss Retreat suggests nutrient-dense, fiber-rich foods, fruits and whole grains, good fats, and lean protein.

High-fiber foods, good fats, and lean protein (as well as acidic foods) all help to slow the digestion of the sugars in carbohydrates. When you include a variety of these foods in your diet, your body produces less insulin, and less insulin means fewer swings in blood sugar levels. It is these swings that are the cause of cravings and hunger.

High Fiber Foods 

The role that fiber plays in digestion is to slow the absorption of sugar. The more fiber in a food, and the less processed it is, the better. This is important because before your stomach can digest the sugars, it has to separate them from the fiber. Once isolated, the fiber passes undigested through your system, slowing down digestion. Fiber is an obstacle to digestion, and a good one, because it promotes satiety.

Good Fats

Fat slows the speed at which your small intestine accesses the sugars you’ve eaten. So adding reduced-fat sour cream to the occasional baked potato is better than eating the potato plain. The calorie count might be higher with the sour cream, but the fat contained in the sour cream will slow down the digestive process, thereby lessening the amount of insulin that the potato prompts your body to make. Mono and polyunsaturated fats are the best kind. Keep foods high in saturated fats to a minimum and cut out foods containing trans fats altogether.

Lean Protein

Lean protein is digested slowly, and does not produce the spikes in blood sugar that stimulate hunger and overeating. Great sources of lean protein are lean meats and poultry; fish and shellfish; soy products; beans and other legumes; eggs; nuts and seeds in moderation; and fat-free and low-fat dairy products.

Acidic Foods

Acidic foods, such as lemon juice, lime juice, and vinegar, also slow the digestion of carbs and the rate at which your stomach empties. Dress salads or vegetables with them and enjoy the additional benefit.

At Destinata Retreats, your weight loss goals are our number one priority!

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