Ellen ~~Defining Myself

Maybe you’ve hit a plateau in your weight-loss journey or, for some reason, you’ve overindulged and need to get back on track.

• Maintain your overall calorie budget

• Increase lean protein intake to 35 percent of calories; from fish, poultry and meat

• Reduce carbohydrate intake to 40 percent of calories, and limit these carbs to fresh fruits and vegetables ONLY

• Eliminate whole grains (Remember this is only temporary)

• Reduce or eliminate legumes

• Maintain your intake of healthy fats at 25 percent of total calories

Why is this combination so effective for weight loss? Let’s take a look at the science behind it.The key lies in the type of calories consumed -- the shift toward protein and the reduction in carbohydrate. And there’s a psychological component, too; by shaking up your eating routine, you’re likely to refocus on your habits and identify areas of slippage.

Protein: The Key to Rapid Weight Loss

Protein intake can affect weight loss dramatically, for a couple of reasons:

1. Protein burns more calories. Our bodies actually burn calories to extract nutrients from the foods we eat -- a process called the “thermic effect.” More calories are burned processing proteins than either fats or carbohydrates. Even upping your lean protein intake just 5 percent, causes a significant shift in your diet’s overall thermic effect – burning more calories overall.

2. Protein makes you feel full longer. Even more than starchy “comfort foods,” high-protein foods produce a sensation of fullness or satiety. Researchers are still discovering why protein uniquely produces this effect, but the weight loss results are convincing. It may be due to the fact that protein is metabolized more slowly and thus blood sugar levels remain stable for a longer period of time.

A Clean Slate with Carbs

It bears repeating: Carbohydrate plays a vital role in good nutrition. In fact, your body needs carbohydrate to process all that increased protein. Also, diets that are too high in protein and extremely low in carbs can strain the kidneys in susceptible people as well as increase the risk for heart disease, especially if the protein comes from animal sources.

All your carbohydrate calories should come from fruits and vegetables. There are several reasons for this focus:

• The highest nutrient bang for calorie buck. Non-starchy fruits and vegetables are low in calories but loaded with the fiber and antioxidant vitamins that promote health.

• Produce is filling. Many varieties of fresh produce are high in water content and fiber, meaning you can eat plenty for just a few calories – which helps fill you up and feel satisfied. For example, a cup of brown rice has 216 calories, while the same amount of chopped cabbage has just 21 calories, giving you plenty of crunchy filling for minimal calorie investment.

The Result: A Notable Drop

The combined effect of increased protein intake and reduced carbohydrate consumption can have a powerful, temporary effect on the scale. It is interesting to note that for each gram of carbohydrate the cells in your body store, they store four grams of water. Initial weight loss when eliminating carbohydrates from your diet is mostly water weight (the less carbohydrates stored in your body, the less water as well). When you decrease the amount of carbohydrates you eat, your body burns glycogen, a quick energy supply stored in your liver alongside a supply of water. When you burn the glycogen, the water is e

xcreted. Most of the weight you lose at first is that water. To see long-term success with weight loss, it’s important to consume fewer total calories, but to include all food groups to maximize nutritional value.

Seeing the numbers move in the right direction on the scale is a rewarding feeling that will renew your commitment to weight loss!!

Tostadas

· Baked corn tortilla to make your tostada shell (Bake in 400 oven for @ 15 minutes, spray each side of tortilla lightly with OO cooking spray) [1 point each]
· Fat Free Refried Beans [1/2 c = 1 point]
· RF shredded cheese [1 oz = 2 points]
· FF Sour Cream or FF Plain Green yogurt [a T is only 20 calories)
· Chopped lettuce
· Diced or Sliced tomato
· Diced white or yellow onion
· Chopped Green onion
· Jalapenos
· Salsa
· Any other veggies you like!

Example:

· Three tostada shells
· ½ cup beans
· 1 oz cheese
· load on the produce

This is only 6 points! Now if you want to be adventurous, add guacamole. Yes, this adds points, but it’s filling and healthy not to mention flavorful and delicious! So, maybe you end up with 9 points if you use 1 oz guac per tostada. Still, a low point yummy meal!

over at SAHM: Surviving Assorted Home Mayhem.