The big game calls for big snacks with some equally big numbers on their nutrition label. We all allow ourselves a little room for our favorite foods sometimes, and major events usually take credit for this. However, there’s no need to forfeit your goals if you’ve strayed from the path.
There is a way to recover from your splurge, and it’s not a crash diet. Here are 5 healthy ways to get yourself back on track:
Food cravings are natural and there are a lot of reasons for them. Often, they are linked to common physical and emotional triggers like a lack of sleep, PMS, stress, nutrient deficiencies, and more.1 So, even if your cheat day wasn’t game day, it’s good to understand that our bodies often fight with our brains when it comes to cravings.
The good news? There is evidence to indicate that the occasional cheat day can help you stay on track for long-term goals.1 True, the excess calories or getting kicked out of ketosis can make your progress slow-going, but, having an outlet to occasionally enjoy your guilty pleasures can make the mental battle a bit more bearable.
The other tips come in no particular order but it’s a good idea to check-in with yourself first to make sure you’re not beating yourself up for the cheat. It’s healthy to acknowledge that cheat days are a good thing in moderation, and if you really overdid it, that you are capable of making a comeback.
Water helps your body do what it’s already doing, better. Drink water to help your liver and kidneys do what they do best, which is to help process and flush out toxins.2 It’ll also benefit your digestive tract and help move things along. If you ate something your body was no longer accustomed to receiving, you may start to feel a little “backed up.” Water will help get things back to normal.
In addition to helping your bodily processes, drinking water can help you eat less. Cheat days usually involve sugar and carbs, the food items most people are cutting from their daily diets. Sugar and carbs do a great job of lighting up your craving for more! Chances are, the day after your cheat day, you’ll be craving just a few more nibbles. Drinking water can help you feel more satiated which helps fight additional cravings.
You might be tempted to weigh yourself to assess the damage but doing so will not help you at all. The scale will almost certainly tell you that you’ve gained weight. Seeing a higher-than-normal number can be really discouraging, but the good news is that the weight you gained is not fat. It takes much longer to gain fat than you might think. The extra weight is most likely water.3
Here’s the thing: carbohydrates are a good source of glycogen, an easy-to-process energy source. Glycogen happens to bond very well with water,3 a readily available molecule in your body. This is why the scale says you are heavier, because for every gram of carbohydrates, you have 3 or 4 molecules of water bonded to it.3 Your body retains this water and the scale reflects the added weight. Keep your sanity by staying off the scale and take comfort in the fact that you can still bounce back from water-weight.
You might think, “well, #2 was to drink water; won’t that add to water-weight?” It really won’t. Drinking water is actually cited as a method to help lose water weight.4 When your body feels dehydrated, it will cling to the water it has. Conversely, if you over-hydrate, your body will retain water as well. Just keep a balance.
Speaking of glycogen, if your body has some fresh stores, use them! When you eat carbs, your body breaks them down into glucose. That glucose is either used up for immediate energy or converted into glycogen and saved for later.5 Your body has limited glycogen storage and unlimited fat storage, so if your glycogen stores get full, your body converts glycogen into triglycerides (a type of fat). Triglycerides can be used for energy or get stored in your body fat.5
Get a solid workout in to help use up the stored energy and limit your carb intake to help your body use what you put in on your cheat day.
Make sure your cheat day doesn’t turn into a cheat week. Remember that a single day or meal isn’t going to undo weeks or months of hard work, that the scale is most likely reflecting water-weight, and that you can help your body get back to healthy habits. Look back fondly on how delicious your cheat meal was and then zero back in on healthy eating.
For information on how train your taste buds to love the taste of health foods, read our article: It’s an Acquired Taste. If you’re still thinking about how the body uses glycogen and when it starts burning fat, read our article about Exercising on an Empty Stomach.
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National Green Juice Day is practically here, and we’ve got some green ingredients that would be perfect for your juicer or blender. Speaking of which, what’s the difference between juicing and blending and is there a best method?
Depending on what you want to get out of your beverage, or rather, what you want to leave in, you will have to make a choice between juicing and blending.
Juicing extracts the liquid from the fruits or veggies and leaves the skin, the pulp, and pretty much everything else behind. According to our registered dietitian, Debbie James, juicing allows you to reap the benefits of drinking up more vitamins and antioxidants, but because it’s a less filling beverage, you’ll also likely consume more (which means more calories).1 She also notes that juicers work best with produce that contain water. For example, you’ll have quite a hard time juicing an avocado or sweet potato which you’re more likely to see in blended drinks.
Blending essentially pulverizes the whole fruit or vegetable. This means that you have the benefit of consuming nutrients and fiber that are often stripped away when you’re juicing. James explains that blending can create a more satisfying beverage which may lead you to consume fewer total calories. When using a blender, you’ll also be able to add ingredients like “ice, yogurt, protein powder, [and] peanut butter.”1 These types of ingredients can help mask flavors of veggies you wouldn’t normally enjoy. If you’re planning on substituting a meal with your beverage, this approach is probably better suited for you.1
The perfect recipe is in the preferences of your taste buds. However, there are some tricks to making a more nutritious drink no matter which method you choose. Whether you’re juicing or blending, James recommends incorporating a ratio of 3 vegetables to 1 fruit. This is one way to lower the sugar content and increase the nutrient content.2
Ready for some ideas? We’ve got a number of green and nutritious ingredients that you can add to your beverage:
2. Mint – Mint contains fiber and is a good source of:
3. Lime – Limes contain fiber and are a good source of:
5. Avocado – Avocados are full of healthy fats and are a good source of:
6. Pear – Pears are packed with soluble and insoluble fiber and are a good source of:
7. Celery – Celery is a great source of fiber and water and contains small amounts of:
8. Kale – Kale is highly nutritious as it is a great source of:
9. Watercress – Watercress is a great source of:
10. Spinach – Spinach is high in insoluble fiber and is a good source of:
*Nutrition information is from various sources. Click the link for each item to view the source and to read additional details.
For more information on fresh juice, read our registered dietitian’s answer to the question: How Long Does Fresh Juice Hold Its Nutritional Value? Or, read up on what you need to know if you plan to Substitute Meals with Your Juice or a Smoothie. To stay in-the-loop about our fitness and nutrition articles, subscribe to our newsletter to receive monthly highlights from the LA Fitness blog!
Is the Keto diet recommended for everyone?
-Kim
NO. A ketogenic diet is one in which carbohydrates are severely restricted (nearly eliminated), fat consumption is high and protein intake is moderate-low. The body’s process of converting its metabolism to fat-burning ketosis is a survival mechanism when carbohydrate supply is inadequate and dietary fat is plenty. [It shouldn’t be confused with diabetic ketoacidosis which also produces ketones, but with extremely high blood sugar.] Despite its short-term effectiveness for weight loss, I rarely recommend a Keto diet. Looking at all the available evidence, my professional opinion is that such an extreme approach is in opposition to a sustainable eating style that supports the whole body across one’s entire lifetime.
Following a ketogenic diet can cause long-term adverse effects such as hepatic steatosis, hypoproteinemia, kidney stones, and vitamin and mineral deficiencies1. Since the ketogenic diet is very high in fat, those with gallbladder, kidney, liver, or pancreatic disease or problems with delayed gastric emptying should not follow it. Just as they shouldn’t be consuming a high sugar/refined carb diet, pregnant or nursing women also should not be on a keto diet. It may be ideal for certain populations, though. Healthcare practitioners may prescribe a classic or modified ketogenic diet for patients with epilepsy2. It may be prescribed for morbidly obese patients in the weeks leading up to bariatric surgery3 and for some patients with Type 2 Diabetes4.
References:
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
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Nourishing your skin from the inside out often means focusing on collagen production (vs. consuming collagen supplements) since it’s the major component of connective tissue in tendons, skin and ligaments1,2. Your dermis layer’s collagen serves to provide skin with structure, allowing skin to rebuild and repair, and to withstand stretching1, providing skin elasticity and tone2. Although it’s the most abundant protein in the body, as we age our natural production of collagen wanes3. Collagen fibers break down or no longer regenerate, which lead to dreaded wrinkles2.
Collagen is made up of several amino acids, predominantly the non-essential amino acids glycine, proline, hydroxyproline1,2, as well as alanine and arginine. Varying amino acid combinations make different types of collagen, so the collagen in skin (types I & III) is not the same as that in your joints (type II) or gut. In theory, boosting collagen production means furnishing your body with an adequate supply of amino acids from any protein source. However, the body prioritizes protein production to where it’s needed, say wound healing or antibodies for immunity, so it’s impossible to determine in advance where possible collagen peptides will be used in the body2.
Still, consuming dietary sources of collagen ensures getting adequate amounts of hydroxyproline – the one amino acid not found in other proteins. Since collagen is concentrated in connective tissues, such as muscle, animal flesh (meat, fish, poultry, eggs) is a good source of collagen. Spirulina algae also contains collagen. Bone broth (which is simmered much longer than stock) also provides the amino acids necessary to build collagen2.
Overall, dermatologists recommend a diet rich in nutrients and antioxidants to preserve skin health. Several play a key role in the production and maintenance of collagen to keep skin smooth and firm, while others protect against sun-induced skin aging and free radical damage in skin cells. Specifically, the skin-saving nutrients and phytochemicals to include regularly in your diet should be:
This antioxidant is a necessary cofactor in collagen synthesis and protects existing collagen from degradation2,4 and subsequent skin damage. Good food sources include citrus fruit, kiwifruit, peppers, strawberries, papaya, tomato juice, kale, cabbage, Brussel sprouts and broccoli4.
As with vitamin C, this antioxidant helps fights free radicals produced from sun exposure4. Sunflower seeds, almonds, avocado, wheat germ, sunflower oil and grapeseed oil are good sources.
An essential fatty acid used in making ceramides to build a strong skin barrier4. Research also suggests that higher intakes may reduce skin aging4. It’s found in nuts and seeds, grapeseed oil, sunflower oil, safflower oil and canola oil.
This type of fat from fatty fish (such as salmon, trout and sardines) and certain plant oils (flaxseed, soybean, and canola) preserves collagen and reduces inflammation caused by ultraviolet rays4.
Found in Brazil nuts, mushrooms, wheat germ, sunflower seeds, turkey and seafood, this antioxidant mineral protects skin cells from free radical damage and guards against skin cancer4.
A mineral commonly found in eggs, broccoli, onions, and garlic2 that’s needed for the structural formation of collagen.
Foods such as red meat, poultry, beans, nuts, certain types of seafood, whole grains, and dairy products provide this necessary mineral co-factor for collagen production2.
These compounds in foods such as green tea, berries, beans and cocoa powder may reduce inflammation, improving skin elasticity and reducing wrinkles4.
The liquid of life helps maintain skin moisture, delivers nutrients to your skin, and flushes out toxins.
Besides thinking about producing new collagen, it’s equally important to consider protecting existing collagen from damage and subsequent skin sagging. Lifestyle factors that negatively affect collagen integrity include smoking and sun and pollution exposure2.
Quitting smoking, wearing sunscreen and avoiding microscopic contaminants help to save your skin. A big dietary factor in skin aging is high sugar intake2 because the binding of sugar molecules to collagen fibers forms advanced glycation end–products5, causing permanent damage. To prevent wrinkles, include only natural sugars in whole foods like fruit and milk, and avoid added sugars.
Any good workout plan needs a good nutrition plan. Over the years, we’ve learned a lot from our registered dietitian, Debbie James. Today, we’re compiling pieces of her best advice to help you construct your perfect meal plan.
Many of our readers want to know what they should be eating for weight loss, for healthy weight gain, for muscle gain, and more. To help simplify your search for the right answer, look no further than the article: How to Create a Meal Plan.
Here, you will find Debbie’s step-by-step process to construct a nutrition plan that meets your desired calorie count and macronutrient content. Because you’re making it yourself, you can easily tailor your “menu” to include only the foods you will actually eat. Paired with examples of how to follow each step, and tips for success, this article is a great place to start building your nutrition plan.
If, before getting started, you’d like some general information on carbs, fats, and proteins, you can read her post: Let’s Talk About the Basics.
As you put together your meal plan, you’ll be looking for ideas. What are examples of healthy pairings? Should you go for protein or complex carbs? What are healthy substitutions for foods you’re trying to cut-out? Fortunately, Debbie has explored these types of questions as well.
In her post on Healthy Suggestions for Breakfast, Lunch, and Snacks, Debbie offers a breakdown of potential meals that are about 750 calories each.
Another post on Breakfast and Lunch Options on the Go offers some sample meals that come in at about 600 calories each.
Depending on what your daily caloric needs are, you can add, remove, or swap items with healthy alternatives from the list you made in the first step of creating your meal plan. Keep in mind that sample meal plans are not meant to be repeated every day. The hope is that you will follow the structure but switch up your food choices so you can benefit from the nutritional content in your various food choices.
Vegan – For vegan meals, tasty options abound. Not only does Debbie talk about Vegan Breakfasts, she offers possible food combinations to give any meal more variety and provides readers with a list of the top vegan sources of protein.
Vegetarian – What if your meal plan is leaning towards vegetarian? Here, Debbie lists some high protein and low carb vegetarian foods that you can work into your meal plan. You’ll also find her response to questions about How to Lose Weight on a Vegetarian Diet or How to Gain Healthy Weight on a Vegetarian Diet.
Low-Carb – If you’re trying to go low carb, you might be interested in this piece on Cauliflower Substitutions, the most recent craze in terms of rice and dough alternatives. Or, perhaps you want to know about the Best Time of Day to Eat Starchy Carbs. Yup, there’s a piece on that too!
Snacks are also on our radar when we’re structuring our food for the day. They keep us from getting too hungry before our next meal and can help keep us feeling full and energized throughout the day. What you choose to put on your snack list, however, is just as important as what goes into your meals. Debbie’s Super Snacking Guide offers a nice breakdown of what you should aim for when putting together your snacks.
If you still need some more ideas or feel like your options are limited by your dietary restrictions, you may find her answer to this reader’s question helpful. It offers some insight into healthy substitutions for sugary and salty snacks. Other answers share which snacks will keep hunger at bay and which can help boost your energy. We haven’t forgotten about our readers with gluten sensitivities or intolerances. This list on Gluten-Free Snacks can help guide your decision-making as well.
If this all sounds like just a little too much to read, you can listen to Debbie’s advice in many of our podcasts. Some relevant topics you might enjoy include:
How to Never Fail at a Diet Again
How to Meal Prep the Right Way
What You’ve Been Wanting to Know About Fad Diets (Paleo, Keto, and More)
Your nutrition questions are always welcome and Debbie is ready to help! Simply email nutrition@lafitness.com or submit your question online and it may be featured in an upcoming article! To access our monthly blog post highlights, subscribe to our newsletter, today!