Featured in season 13 of "The Biggest Loser," registered dietitian Rachel Beller is back with a new guide to upgrade your diet to lose weight.
Beller outlined some of the principles of her new book "Eat to Lose, Eat to Win" (William Morrow, $19.99) on the "Today" show this morning.
Beller introduced her "Flip-It Method," which turns a typical meal or snack on its head to emphasize the healthier aspects. Love frozen yogurt and fruit? You can still have it, but instead of a big bowl of fro-yo and a sprinkling of berries, fill your bowl with berries and add a dollop of yogurt. You'll instantly lower the calories and raise the filling water and fiber in your snack.
Speaking of snacks, they're very important in Beller's book. "Between-meal bites screw up so many diets, unless you do them right," she says. All those midday Mom nibbles of leftover mac and cheese and sandwich crusts can add up, and not in a good way, she said Friday morning. A fat reduction overview can help you establish a clear summarize of what you need to focus on to carry out your fat loss purpose if you're a beginner; or serve as a reminder for these who are at an advanced or more enhance phase of their weight loss plan. Following are seven steps that can serve as suggestions for your personal weight loss plan. The first thing that one must understand is that losing weight and losing fat is not exactly the same thing. Many weight loss plans have tricked people into thinking that it is the same, but most diets and weight loss programs only work by leading to a person's body to eliminate more muscle cells and water than actual body fat, more help please visit The Fat Loss Factor. Instead, she outlines some PM (Positively Mandatory) mini meals, like a half a turkey sandwich or a mini pizza made on a tortilla. And evening snacks are also key to quashing the urge to binge. Here are some ideas from the book:
- 20 frozen grapes.
- 1 cup strawberries and 1 dark chocolate square.
- 6 ounces nonfat Greek yogurt with a teaspoon of naturally sweetened jam, honey, or maple syrup.
- 3/4 cup cooked Scottish oatmeal with cinnamon -- the melatonin in the oatmeal will help you sleep, she says.
Spices are also important to keeping food flavorful and interesting. She offers up two "shakers" -- the morning one blends cinnamon and dried orange peel, and the one for the rest of the day has turmeric, ground black pepper, garlic powder and ground ginger. Keep both those shakers nearby to spark up your meals without adding any sodium or calories.
The softcover book is loaded with color photos that illustrate meal plans, recipes, what to look for at the grocery store and serving sizes.
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