The days are getting longer, the sun is getting warmer – Most of us have a habit of over indulging over winter – eating unhealthy options, exercising less regularly and hiding under winter woollies.
But spring has sprung, so VP of Education and Nutrition at Atkins Nutritionals, Colette Heimowitz, explains how to shake off the winter habits and shares her top tips for giving your body a spring clean and gaining your best-ever healthy body.
1. Go Low Carb
Studies show low-carb diets encourage faster fat loss – but that’s not all. A recent Harvard study revealed they can help retain lean muscle mass, which helps speed your metabolism, plus they help you feel satisfied for longer.
Clients consistently notice how low-carb living banishes belly bloat – which is perfect feeling your best this summer.
And for those with a sweet tooth, Atkins has even created low-carb sweet-tasting snacks to help satisfy without widening your waistline like the Atkins Advantage Fudge Caramel bar, and Atkins Endulge Milk Chocolate bar. Delish.
2. Pack In Protein
Including protein with each main meal will help you feel full for longer, as well as boosting lean muscle mass. Ideal protein sources include eggs, lean meats, poultry, fish, tofu, beans, nuts and seeds.
Add an egg at brekkie and between 110 and 170 grams at both lunch and dinner and you’ll notice the difference.
3. Don’t Fear Fat
Contrary to popular belief, fat is your friend. Healthy fats help you feel satiated, keeping cravings and overeating under control. Good oils and fats are also fab for your hair, skin and complexion.
Some examples of healthy fats are olive oil, avocado, coconut oil, butter or ghee, nuts/ seeds and their butters.
4. Load Up On Veggies, Sprinkle Some Low-Sugar Fruit
Veggies are packed with fibre and nutrients. Atkins encourages consuming 8 to 10 serves of low-carb vegetables each day. Great choices include capsicum, tomato, broccoli and spinach, along with one serve of low-sugar fruit such as blueberries, strawberries or rockmelon.
5. Drink Like A Fish – Water That Is
Without enough water your metabolism will slow down – and so will your weight loss. Fire it up with at least 8 glasses a day, even more in warmer weather.
And if you find it a little bland, add a dash of fresh lemon or lime to spruce it up, or swap a glass or two for hot or cold herbal tea.
6. Hit The Sack
A good night’s sleep allows your body to perform at its best. Being well rested also means you’ll have more energy for exercise, plus, tiredness triggers hunger which can lead to overeating sugar and carb-laden foods… so hit the hay instead!
7. Test Your Tolerance For Carbs
Everyone has their own unique tolerance for carbs – the amount we can consume without putting on weight. Discovering it is the key to long-term weight maintenance, keeping you in shape through summer and beyond.
You can find much more information on living a holistic lifestyle in these free magazines and on our YouTube channel.
The Atkins program has been designed to help individuals uncover their own carb tolerance. To find out yours log onto www.atkins.com where you can register, access personalised meal plans and support – all for free.
ABOUT ATKINS: Scientifically formulated for safe and effective weight loss, weight management and healthy lifelong eating, Atkins is an easy to follow, flexible four-phased program (start at the phase that best suits you) that helps you build a diet around whole foods rich in vitamins and ‘good carbohydrates’ including low sugar fruits, leafy green vegetables, whole grains, nuts, legumes, dairy, good fats, and protein (fish, poultry, meat and tofu) – while at the same time helping you eliminate highly processed carbs such as white flour and sugar. For further information or more carbohydrate-controlled recipe ideas, visit atkins.com