Episode 75: How to Eat MORE Calories (and Speed Your Metabolism) Without Reaching for Junk
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Summary
Between diet culture constantly telling us to eat less and move more, trends like intermittent fasting limiting the hours we can eat, and trying to include more and more plants in our diet, it can be shockingly hard to get ENOUGH calories in to lose weight.
Believe me, I know that sounds bananas and borderline like an oxymoron, but it's true. You can eat TOO LITTLE, slow down your metabolism, and bring your weight loss to a standstill.
Truth be told, the clients that come to me struggling with weight loss plateaus the most are not the ones who are overeating, they're the ones who workout too much and eat too little.
How do we solve this problem? Unfortunately it does NOT give you free rein to wolf down french fries and ice cream all day. That will lead to its own host of weight loss and health problems.
Instead, you've got to get smart and strategic about how, when, and what you eat. Here are my top 3 tips to increase your CLEAN calories, rev up your metabolism, and drop weight while eating more!
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Eat more often throughout the day.
- A lot of people are finding themselves eating just 1 or 2 meals per day because of intermittent fasting. If this is the case, start setting your alarm to go off every 2-3 hours to get enough food in your stomach.
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Reach for higher calorie whole foods.
- Nuts, seeds, avocado, olives, coconut oil, avocado oil, olive oil (there are 9 calories per gram of fat vs 4 calories per gram of carbs and protein)
- Pro-tip: Add a sprinkle to salads, oatmeal, sandwiches, and soups.
- Choose wild salmon (1 filet is 562 calories) as opposed to boneless, skinless chicken breast which is only 284 calories.
- Quinoa (1 cup is 222 calories with 8 grams of protein) or brown rice (1 cup is 216 calories with 5 grams of protein)
- Adzuki beans (1 cup is 294 calories) or garbanzo beans (1 cup is 269 calories)
- Mango (1 cup is 100 calories) or banana (1 banana is 100 calories)
- Starchy veggies (1 cup of sweet potato is 180 calories)
- Nuts, seeds, avocado, olives, coconut oil, avocado oil, olive oil (there are 9 calories per gram of fat vs 4 calories per gram of carbs and protein)
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Include smoothies in your day.
- Shakeology (160 calories) + 1 banana (105 calories) + 1/2 cup of oats (153 calories) + 1 tbsp peanut butter (94 calories) = 512 calories
Want more tips to boost your metabolism and make weight loss easier? Click below to book a free coaching call with me!
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