Itβs all about balance and being able to use the 80/20 Rule.
So how we do we make sure to keep it 80% nutritious, 20% indulgent... without indulging too much?
By maximising satiety & decrease cravings...
How do we do that?
The 3 Key Factors Are... The Intake Of:
1. Protein
2. Fiber
3. Sugar
1. Protein
2. Fiber
3. Sugar
Getting the right amount of protein & fiber will keep you feeling full, decrease cravings, give you plenty of energy and keep results on point π―
Sugar (especially refined) π«π is 1 factor we want to minimise when our goal is too increase satiety (feeling of fullness) and decrease fatigue.
So why are these things important?
PROTEIN: The King Macro π
PROTEIN - The King Macro π
We already know Protein is King π
Protein isn't just for toning (building lean muscle) or just for hair, skin & nails...
It's also going to:
Keep You Full
Keep You Full
Protein takes a while to digest, so it keeps you feeling fuller for longer, meaning fewer cravings for snacks later! π₯©π³
Boost Metabolism
Boost Metabolism
It also revs up your metabolism because your body works harder to break it down. Burning extra calories in the process π₯
Ideally we want to eat minimum:
1.2g of Protein Per
Kg Of Bodyweight
1.2g of Protein Per Kilogram Of Bodyweight
How To Boost Protein Intake Without Extra Carbs and Fats! π₯
Protein is like the star of your meal β the more, the better! But, we donβt always want to add extra carbs or fats while bumping up that protein count. Hereβs how you can level up your protein intake smartly without extra baggage! ποΈββοΈ
1. Double Down on Lean Protein Sources ππ
You can easily up the protein in your meals just by increasing the portion size of whatever lean protein youβre already eating. Here are some all-stars that pack protein without loading on extra carbs or fats:
Chicken breast β Low fat, high protein, always a winner! If youβre eating 100g, try 150g instead.
Turkey β Another lean option with big protein punch.
White fish (like cod, tilapia) β Super lean and light, so itβs easy to eat a little extra.
Egg whites β The yolk has the fat, so go egg whites for extra pure protein.
Lean beef (sirloin, 90%+ ground beef) β Opt for the leanest cuts!
2. The Easiest Hack: Protein Shakes for the Win! π₯€
If youβre on the go or just looking for a no-cook way to boost your protein, grab a protein shake!
Just one scoop of protein powder gives you an extra 20-25 grams of protein without any extra carbs or fats. Mix it with water or unsweetened almond milk to keep it lean.
How to use it:
- Drink it as a snack between meals.
- Add it post-workout for a quick protein hit.
- Throw it in smoothies to bulk up the protein content without adding extra ingredients.
3. Go for Protein-Packed Add-Ons π₯
If youβre looking for a quick way to boost your protein without changing your mealβs vibe too much, try these:
Egg whites: You can add them to scrambled eggs, oatmeal, or even your stir-fry for extra protein with zero extra fat!
Tuna or canned chicken: Toss them in salads, wraps, or even mix into veggies. High protein, low fat, zero fuss.
Shrimp: High in protein, super low in fat and carbs, and works in almost any dish! Stir-fry, salad, tacos, you name it!
FIBER β The Unsung Hero of Fullness πΎ
FIBER β The Unsung
Hero of Fullness πΎ
Fiber is found in plant-based foods and comes in two types:
Soluble Fiber π
Dissolves in water, forming a gel-like substance. (Think oats, beans, and apples!)
InSoluble Fiber π₯¦
Doesnβt dissolve. It just goes through your system, keeping everything moving smoothly. (Think nuts, and veggies!)
It's also going to:
Keep You Full
Keep You Full
Especially the soluble kind, helps slow down digestion, keeping you satisfied for longer periods of time. It's like putting a lid on that snack monster ππ
Boost Metabolism
Boost Metabolism
While it doesn't directly increase metabolism, fiber keeps your digestive system running smoothly and helps prevent blood sugar spikes, which can keep energy levels steady π
Create a Healthy Microbiome
Create a Healthy Microbiome
A natural de-cleanser for the digestive system. Not only improving hormones that regulate hunger, but soluble fiber serves as food for the good bacteria in your gut.
Promoting a healthy microbiome, which supports better digestion, immunity, and keeping you fuller longer.
SUGAR β Craving Inducing π¬
SUGAR β Craving Inducing π¬
While it's important to be able to enjoy treats and desserts π¬ Sugar is in nearly anything packaged! So it's important to know the affects it has on our mind π§ and body πͺ
Sugar can be found in two forms:
Naturally occurring πΏ
In fruits, veggies, and dairy ππ₯
Added Sugar π©
Found in processed foods like candy, soda, and pretty much anything packaged) π§
It's also going to:
Increase Appetite
Increase Appetite
Sugar causes a quick spike in blood sugar, followed by a crash. When that crash happens, your brain sends out an SOS for more food β usually the fast, sugary kind. Craving more and more. π±
Cause Energy Crashes
Cause Energy Crashes
Added sugars can make your energy soar temporarily but then leave you crashing, tired, and craving more sweets. So, while sugar gives quick energy, itβs short-lived and messes with your appetite regulation... leading to overeating & fatigue.
Aim to reduce any refined sugary foods and be mindful of the effects it has on our mind π§ and body πͺ
How to minimise the glucose spikes & energy crashes?
1. Eat Sugar with Fiber π₯π
Fiber slows down the digestion of sugar, helping to prevent those quick spikes in blood sugar. Pair sugary foods with fiber-rich options like fruits, veggies, or whole grains. For example, have fruit with some chia seeds or nuts, or add berries to your yogurt. Fiber helps keep you fuller longer, reducing the likelihood of cravings later!
2. Enjoy Sugar After a Balanced Meal π½οΈ
Having a sweet treat after a meal containing protein, healthy fats, and fiber is another great way to slow sugar absorption. The other nutrients take longer to digest, so they dampen the sugar rush, keeping blood sugar levels more stable. This helps prevent energy crashes and the urge to overeat!
3. Combine Sugar with Protein or Healthy Fats π₯π₯
Just like fiber, protein and healthy fats slow down digestion, making it harder for sugar to cause quick spikes. If youβre having something sweet, balance it with nuts, Greek yogurt, or nut butters. This combo helps keep your blood sugar steady and prevents those βI need more!β cravings.
4. Opt for Natural Sources of Sugar π
Choose foods that naturally contain sugar, like fruits, instead of processed or added sugars. Fruits come packed with fiber, vitamins, and water, making them much less likely to cause sharp spikes compared to sugary drinks or candy.
5. Time Your Sugar Around Activity πββοΈ
If youβre going to have something sugary, consuming it before or after exercise can help. Your body is more likely to use the sugar for energy during workouts, preventing large spikes and storing less as fat.
In Summary
Keep Protein high, load up on Fiber for fullness, and manage Sugar like the tricky little energy thief it is. Stick to the 80/20 rule for balance β that way, you can maximise enjoyment while maximising longevity and results.
It's important to practice the 80/20 Rule while keeping these 3 factors in mind.