Have a holiday eating hangover? After the days (and, let's face it, weeks) of eating rich foods and sweet treats, you're probably feeling the urge to detox. But resist the call of juice diets, fasts, and other trendy cleanses with our plan to clean up your eating, while taking care of your body.
We recently ran a story all about the dangers of detox diets, but we still understand your urge to quickly overhaul your eating, especially after the fat-and-sugar fest that is the holidays. If you're in the mood to makeover your diet, consider "eating clean" --focus on naturally nutrient-rich whole foods, and try to cut back on processed bites. Start with these simple tips and then check out a 7-day meal plan to clean up your diet in just one week.
Skip added sugars
"White sugar, brown sugar, honey--all sugar pumps calories into your diet and spikes your blood sugar," Bauer says. Consuming too much of it also promotes inflammation, which can increase your risk for heart disease and certain cancers and make you feel foggy and fatigued. So stay away from foods that list sugar, high-fructose corn syrup or dextrose on the ingredients label.
Avoid bad fats
Saturated and trans fats can clog your arteries and promote inflammation. Nix trans fats by sidestepping fried foods and anything made with hydrogenated vegetable oils (check labels). And limit saturated fats to less than 7 percent of your total daily calories by wiping out high-fat marbled meats and choosing skim or 1-percent-fat dairy products instead of full-fat ones. See our tips: 30 foods that fight fat!
Pump up proteins
Lean proteins from sources such as chicken and wild salmon preserve your lean body mass, and having some at every meal stabilizes blood sugar levels and helps you feel fuller longer. Divide your body weight in pounds by 2--that's how many grams of protein you should aim to get each day, Bauer says.
Be a teatotaler
"Alcohol is taxing on your liver, plus it lowers your inhibitions, making it harder to resist unhealthy foods," Bauer says. Stick to water, seltzer, tea and coffee.
Reach for fiber
Soluble fiber in oats and beans is filling, and it helps pull cholesterol out of the bloodstream, moving it through the digestive tract.
Chew, swallow, repeat
Taking in calories at regular intervals keeps your blood sugar stabilized and metabolism revved. Have breakfast within 90 minutes of waking up, Bauer says, and aim to eat about every four hours.
-- Erin Hobday
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