So many of us start the new year with resolutions to be better about diet, exercise, weight loss, and wellness. Unfortunately, approximately 80% of New Year’s resolutions are abandoned by the second week of February. In Part 1, the Burkhart & Chapp team discussed stretching and exercise. This post will look at popular diets and tips to curb cravings.
According to the USDA, the typical American should consume 2000-2500 calories per day, with moderation between fats, protein, and carbohydrates (20-35% protein, less than 30% fats, and 50% carbohydrates). In general Americans tend to consume too many calories, with too great an amount coming from carbs. Therefore, most New Year’s Resolution diets are very strict about limiting carbohydrate intake, especially foods with processed or refined sugars. Unfortunately, such strict and drastic dietary changes are tough to add into your normal routine, which makes them difficult to maintain for more than a few weeks. If you are one of the brave individuals trying to improve your health and wellness by cutting the carbs, here are a few tips to help reduce cravings:
- Drink more water! Did you know that staying hydrated helps to reduce cravings for salt and sugar? Additionally, diets higher and fat and protein require drinking more water so your kidneys and liver can safely process and flush the excess!
- Include healthy fats. Foods that are high in the right kinds of fats, such as fish, avocados, nuts, and dairy can help keep you feeling fuller for longer. For an analogy, think of a charcoal fire v kindling fire.
- Don’t go cold turkey. Changes are harder to make when they are drastic. Cut the carbs and sugars slowly, giving your body time to adjust to the new normal.
- Watch out for hidden sugar. When we think healthy, we think eat more fruits and veggies. However, most fruits like apples, bananas, pineapple, and mango are still full of sugars! Try limiting your fruit intake to berries, which have a lower glycemic index and also include lots of great anti-oxidants.
- Don’t skip the veggies. A lot of popular carb-cutting diets like the ketogenic, Mediterranean, and Atkins diets emphasize eating more fats and proteins. However, skipping the veggies can lead to vitamin and mineral deficiencies, and can also cause digestion issues. The Burkhart & Chapp team recommends a third to half of your plate contains veggies!
Dieting can be a great way to improve wellness. However, anytime we reduce our food intake we should be careful we are still consuming the proper amount of micronutrients and vitamins needed to keep our bodies strong and healthy. Consult a healthcare professional to make sure your diet is providing your body with the adequate support. At Burkhart & Chapp Chiropractic, we work with each individual to attain their personalized health goals, and can provide vitamin, mineral, or protein supplements to help kick-start and maintain your diet. For more information on maximizing your wellness, contact us visit our website or call (616) 698-0046.