Do you get bloated at night? For instance, no matter what you eat, after dinner every night without fail, your stomach expands? Or maybe you get daily headaches? Regular migraines? While most people just reach for the Tums or Tylenol and don’t think much of it, that is only masking the symptoms. It’s not taking care of the problem. And most of the time, the problem can be fixed! It’s usually somehow related to the food you’re eating. The funny thing is, until I started eating clean, I never noticed or realized that it’s not normal to feel mildly crappy, sluggish, bloated or achy every day.
There are many foods that can cause inflammation in the body, and when you remove them from your diet, you feel much better! When I followed the steps below, I was able to shed extra body fat I was hanging on to and get rid of my daily heachaches and nightly bloat. It’s why I created this quick and easy clean eating guide that you can download here. Not everyone is the same and some foods affect some people and not others. So try removing some of these things and see how you feel! Once you remove some of these things from your diet and notice how much better you feel without them, you probably won’t miss them! Download my free clean eating guide, and then read below to learn how to best use it and change your eating habits for good!
#1 – Foods to avoid to feel your best.
These are the foods that cause inflammation. Everyone is different and not everyone is affected the same by these foods, but they tend to be the ones that really deter people’s weight loss and just overall feeling good. These are the kinds of food that are going to deter your weight loss, make you feel bloated at night or after your meal, cause daily headaches, migraine or brain fog, as well as inflammation and achiness of your joints.
- Processed Foods – crackers, chips, pretzels, breads, pasta, pastries, all of that stuff.
- Gluten – is all on those things that we just talked about. Wheat, anything that’s made with wheat flour, grains tend to affect people too. Don’t freak out. You’re probably thinking “What I’m going to eat?” We’ll talk about that on the next…
- Grains – this includes corn, rice, oats and anything made with those things.
- Dairy – removing this will clear up your skin, get rid of bloat, excess mucous (nose and throat), puffiness, and achy joints pretty much immediately.
- Sugar – is another big one. This will give you headaches, brain fog and it’s addictive. The more sugar you have, the more you want. The more crappy foods you kind of want. You come up and then you crash. Sugar is something to avoid, both sugar or and artificial sweeteners even if they don’t have calories.
- Alcohol – if you want to look good and feel good and lose weight, you need to get rid of alcohol. Period. End of subject.
#2 – Healthy replacements for your favorites
If you’re feeling like I pretty much told you to stop eating food all together, don’t worry! There are plenty of healthy alternatives for those food items. And once you realize how good you feel without them, you won’t want them anymore! Here are some healthier replacements that will have you feeling much better, too!
- Milk – replace with unsweetened almond milk or coconut milk
- Bread – lettuce wraps or buns, butter lettuce, regular lettuce or in some cases sweet potato
- Cheese – avocado is great for this. It can be really creamy and can be used in a lot of different ways. You probably won’t even miss it. Avocado is a healthy fat. The more I started eating avocado and healthy fats in my diet, the less hungry I was, the more satisfied I felt. I never felt so satisfied.
- Chips and crackers – try some veggies (like cucumber slices or baby peppers) and salsa or hummus. You can get a lot of good hummus flavors. And veggies still like cut up little slices of cucumbers, baby carrots, and sweet peppers. Those are really good too. Pretty much any vegetables. It kind of serves the purpose of dipping and the quick eating and just grab, it helps with that fix.
- Pasta or Rice – Quinoa is okay in moderation, one serving or less per day.
- Coffee creamier – use coconut or almond milk or you can use a coconut or almond creamers. I LOVE So Delicious Coconut Whip! (I get it at Whole Foods.)
- Sweeteners – Stevia
- Desserts and sweets – I have about a hundred calories serving of 72% cacao everyday.
- Alcohol and soda – good substitute for that is the Sparkling water, fruit infused water and amino acids.
#3 – Healthy food to get in your diet every day.
Here’s where you’re going to change your brain. I used to constantly count calories and was always thinking about all the things that were “off limits.” I felt deprived and ravenous all the time. But when you change your thinking and think less about what you “can’t have” and more about getting more whole foods into your diet in the right portions, it’s much less stressful. Since I started doing this, I have never been less hungry in my life. I don’t know if I’m eating less, I’m just eating healthier.
- Greens at every meal – Make it a goal to get greens at every meals – green vegetables, kale, spinach, broccoli…the greenier it is, usually the more nutritious it is.
- Lean protein at every meal – that’s what is going to keep you feeling full, help you build lean muscle and keep you from overeating.
- Shakeology – is something that I have everyday. It is a meal replacement, with your daily servings of fruits and veggies, antioxidants, probiotics, and vitamins. I use this as a meal replacement or sometimes as a snack. This also helps with your chocolate fix too!
- Dark berries – I do dark berries everyday – strawberries, raspberries, blueberries, blackberries, etc… All fruit is good, and fruit is NOT going to make you fat. But before this type of eating was a lifestyle for me, I was having fruits that are higher in fructose every day like pineapple, banana and apples. I noticed myself craving more sugar. Dark berries are more nutritious, have less fructose, and won’t spike your insulin levels as much.
- Sweet potatoes – Have 1 serving or less per day. These are good carbs – they’re higher in fiber, less starchy, and easier for the body to digest.
- Quinoa – 1 serving or less per day. While this is a grain, it is higher in fiber and protein and doesn’t affect that body the same way foods like pasta do.
- Eggs – great source of protein (although they do bother some people – just be aware of how you feel when you eat these).
- Avocado or nuts – these are healthy fats including coconut oil.
- Tons of water – our bodies often confuse hunger for thirst. Drink up to keep your body hydrated, digesting your food well, and to avoid overeating.
3 Tips for Best Results
Tip #1 – Make it a goal to get green vegetables, and protein in every single meal.
Shakeology counts as both. If you drink shakeology for breakfast, that counts. So, get green vegetables and protein in every meal.
Tip #2 – Stop eating by 7 or 8 o’clock.
Food is fuel. You don’t need to fuel your body for rest. When you have food in your stomach when you go to bed at night, your energy is spent digesting your food rather than burning fat. When you’re sleeping, your body goes into fat burning mode. If you go to bed with empty stomach, well hydrated, and you stop eating at least 3 hours before bed, you will wake up with a flatter stomach and have an easier time losing weight.
Tip #3 – Cutting back on carbs.
I LOVE carbs…and I think that’s just about the only thing I used to eat. Carbs are good – your body needs them for energy. However, when you have too many of them, the excess gets stored as subcutaneous fat. So try your best to get as many of your carbs as possible from fruits and veggies. Then, maybe a sweet potato or some quinoa one a day. But the more greens you can get in your diet the better!
Bonus Tip – 7 Foods that Cause Inflammation & Food Intolerances
There are seven different types of things that tend to cause inflammation, cause people to hold on to weight, feel bloated, gassy, get headaches, brain fog and have low energy. If you are experiencing these symptoms and feel mildly like crap every day, consider removing these from your diet for 3 weeks and then slowly introducing them back in taking notice of how your body reacts.
- For some people, eggs
Go here for my free clean eating guide to give this way of eating a try and see how you feel! www.donteatyourfeelings.com.