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Food to Fuel Your Workout

Exercising? Here's what -- and when ­ to eat

Choosing the Right Foods continued...

People who eat meals of refined carbohydrates (orange juice, plain bagel with jelly) without protein and/or fiber fall into a vicious cycle of eating more calories throughout the day. This roller-coaster ride of high and low blood sugar leaves them hungry -- and eating every few hours.

Some scientists believe that these rapid shifts in blood sugar and insulin cause your body to deposit more fat. Others say that it's not so much the blood sugar and insulin as the excess calories you consume. Whichever theory is correct, it's clear that simple carbs without fiber or protein are the wrong choice if you are trying to lose weight.

Let Your Stomach Be Your Guide

Sometimes we use the clock to dictate when we'll eat our next meal. A better system is to use your stomach to cue you when you're hungry. Getting in touch with hunger is one of the most effective weight-management tools. But this only works if we eat complex meals containing some protein and/or fiber.

Start by making sure that most meals and snacks contain lean protein, complex carbohydrates, fiber, and/or small amounts of fat. This type of meal or snack will help slow down food absorption, help you feel satisfied, and provide fuel to energize your physical activities.

Consider dividing your eating plan into 5-6 small meals per day. More frequent, smaller meals and snacks will keep your energy level high and your hunger at bay. This approach will prevent ravenous hunger pangs and reduce the risk of overeating -- another weapon to add to your arsenal of weight-loss tricks.

Energizing Snacks and Meals

To put zip in your step, choose from a variety of complex carbohydrates, lean protein, low-fat dairy products, and healthy fats. Try to include a form of lean protein (soy, nuts, dairy, meat, fish, beans, eggs) at each meal.

Here are my Top 10 picks for healthy snacks and meals to fuel physical activity:

  • Whole-grain cereal, berries, and skim or low-fat milk
  • Oatmeal made with skim milk, sprinkled with crushed flaxseed
  • 1/2 whole-grain bagel with peanut butter and banana slices
  • Smoothie made with low-fat yogurt, fresh fruit, and orange juice
  • Poached egg on whole-wheat toast with 1/2 grapefruit
  • Salad with mandarin orange slices, slivered almonds, and veggies, drizzled with olive oil
  • Yogurt parfait with low-fat granola
  • Apple or celery slices with peanut butter and raisins
  • Meal replacement bar (Check the label to make sure it's approximately 220 calories or less.)
  • Brown rice and steamed veggies sprinkled with a little cheese

Successful weight loss is all about figuring out the tricks of the trade. Find foods you enjoy, that are satisfying, and that will keep you away from the temptations of the kitchen, break room, vending machines, and drive-throughs. Simply eating the right kinds of foods in the right amounts will give you the kind of control that leads to permanent weight loss.

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Reviewed on April 08, 2004

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