Saturday, November 18, 2017

How to get lean: Nutrient dense diet


 

The concept of getting lean becomes more important as we age. The aging process lends itself to gaining additional body fat due to the natural reduction in hormones, activity levels, increase opportunity for greater intake of processed foods, and loss of lean muscle tissue.  This process makes us more susceptible to gradual weight gain and diseases associated with obesity- hypertension, heart disease, diabetes, cancer, depression, and sleep disorders. The negative effects of aging can be offset by achieving leanness in body weight and body fat.  The diet we select to eat can help us get lean and age gracefully.

But before we get started with the steps to take towards leanness, it is important to establish the right mindset. We understand the value of the physical needs and benefits of leanness to our general health. However, to maintain the drive and commit to the process of achieving a healthy body, we must have a greater purpose than just achieving a physical outcome.  Our drive has to come from a spiritual purpose. We have to want better health in order to pursue the things of God and not just a pursuit for a carnal end. It is this mentality that will make our efforts more meaningful and lasting. ( 1 Cor. 9:25)

To reduce body fat and obtain a healthy weight start by assessing your current diet. How often do you eat? What foods are you eating consistently? How often do you eat out? And where are you eating out?

How many serving of fruits and vegetables are you eating? How much meat do you consume? The grains that you eat, are they whole grains or refine grains? These questions will help you identify areas in your diet that can be changed or improved.

A nutrient dense diet can promotes leanness, and has the following components: it is mostly a plant-base diet, utilizes whole grains, low to moderate intake of animal base protein sources, has a good amount of plant base proteins- beans, lentils, nuts and seeds, adequate fluid intake- mostly purified water, plenty of leafy green vegetables and bright colored fruits and vegetables, healthy fats- olive oil, almond oil, peanut oil, avocado, coconut oil, and seeds and nuts, and very little processed foods, if any at all.

Aim for a salad at every meal or at least two large salads a day. The salad is the easiest way to increase your intake of vegetables. It is also an opportunity to creatively add high nutrient dense foods to your diet. For example, have a salad with two to three cups of kale and  spinach and add cucumbers, peppers, onions, chic peas, dried or fresh fruits like cranberries or sliced apples, walnuts, with a garnish of feta cheese, and Balsamic oil and vinegar dressing. The possibilities are endless with salads.

Always add a regular fat salad dressing to your salads to enhance the absorption of the vitamin, minerals and antioxidants found in vegetables. Portion out the amount of salad dressing used to help control the calories provided- 1-2 tablespoons is sufficient. Vegetables are naturally low in calories and high in nutrition, making them a perfect food for achieving leanness.  The high fiber content in vegetables, fruits, beans, and nuts, also retards hunger and makes you feel full longer lessening the chance of overeating or giving into food cravings. As you increase your fiber intake you should increase your water or fluid intake as well to help avoid constipation and stomach upsets. Water contributes to the feeling of fullness too with zero calories.

Eat three main meals daily and a high protein snack before bed. Your meals should be evenly spaced four to five hours apart. This helps induce a fasting effect on the body, which allows the body to mobilize body fat for energy, promote cellular healing, and rest to the various organs and hormonal systems of the body. Your meals should consist of  25-30 grams of a lean protein source- beans, lentils, fish, or chicken,  1-2 serving of whole grains- ½ to 1 cup of wild rice or Quinoa, or a medium to large sweet potato, 5-10 grams of a healthy fat- 1-2 tablespoon of olive oil base salad dressing, 2-3 cups of vegetables. The evening snack could be a whey or plant-base protein smoothie sweeten with fresh or frozen fruits. This snack will help provide the protein you need for muscle maintenance and synthesis while you sleep.

Finally, limit how often you eat out. The more you eat out the greater the chance of overeating and adding excess calories to your diet, which contributes to weight gain and obesity. If you must eat out stay within the above meal planning idea- a large side salad, a lean protein source, a whole grain, make fresh fruits your desserts, and water your primary drink. This will help keep you from consuming high amounts of calories, fat, and sugar when you eat out. Another good habit to start is to visit the website of the restaurant you intend to go to and see what healthy options they have before you get there. This way you can stay in control of the amount of calories you take in and the quality of the foods you eat.

We do not have grown heavier and sicker as we age. We can get leaner and healthier instead. However, this will take effort on our part, both spiritual and physical. We will need to have the greater vision of changing our lives not just for ourselves, but to be able to contribute to the work of God or doing our part in that work. This mindset provides greater focus, energy, and motivation as we strive to make changes in our eating habits for something greater. This motivation will help us in selecting the best diet that promotes weight loss, body fat reduction, and lessen the risk of acquiring chronic diseases. A nutrient dense diet is able to provide all these benefits and vibrant energy as we grow older gracefully.

 

Shalam,

David Zarach

 

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