The Best Tricks To Help Keep Your Diet On Track This Fall

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Now that Fall is here, this cooler season is a perfect time to kickstart your weight-loss goals.   Once summer is over, we all find ourselves falling back into a regular routine, and there is still plenty of time before the holiday parties arrive to get fit and healthy. The combination of regular routines, and the beautiful fall weather is an inspiration to eat better and be more active outdoors!

So don’t wait until the New Year to get started on your road to weight loss, or else you’re missing out on the best season eating right and exercising. Autumn is an optimal time of year for weight loss, and during this season you will be well-equipped to handle the holiday hurdles that will be here before you know it.

Looking for tricks and tips to slim down this season?  We’re here to help!  In our blog below, NJ Diet provides simple, “seasonal” ways to slim down!

Ways to Jump-Start Weight Loss This Fall

With kids back in school and routines becoming more structured, fall is the perfect time to launch a diet and fitness regimen. Even the fall weather can serve as an inspiration to be active and eat healthier!  Here are some ways to jump-start a healthier lifestyle:

Take Advantage Of The Great Outdoors

Fall’s lack of humidity makes exercising outdoors a breeze, and increasing physical activity is a great way to speed up metabolism and take advantage of autumn’s cooler temps is a fast pass to weight loss success. Take an after-dinner stroll or start off your day with a brisk, morning jog.  Engaging in fun fall activities like apple or pumpkin picking, or raking leaves burns lots of calories! Devote time to exercise each day, even if it is 10 minutes in the morning and 10 minutes at night.

Start Your Day With Breakfast

Having breakfast gets your engine started during those critical morning hours.  And research shows that skipping breakfast is an invitation for over-eating or grabbing less nutritious foods later in the day.   Focus breakfast on lean protein, and fruits or vegetables and try to avoid excessive carbs like breads and muffins.  If you’re not a breakfast person, a low-fat yogurt and a piece of fruit is enough to get your day started and keep your appetite under control.

Enjoy Healthy, Seasonal Foods

Autumn, with its tasty array of seasonal produce, makes it easy to load up on healthy, nutritious foods. Hit the grocery store or local farm to stock up on your fall favorites, such as apples and pumpkins.

Pumpkin is great for far more than the non-diet friendly pumpkin pie, breads and muffins.  Take advantage of the abundance of fresh pumpkin and turn it into healthy pumpkin soup, toasted pumpkin seeds, or even a pumpkin smoothie!

Instead of apple pie, try incorporating cut-up apples into salads, or mixing cut-up apples with lemon juice and a pinch of cinnamon and baking or microwaving. One medium apple packs fewer than 100 calories and more than 4 grams of filling fiber. Plus, studies have linked them to a lower risk of diabetes, healthier lung function, and protection against certain kinds of cancer.

Also, hearty soups are a perfect way to include nutritious and delicious fall vegetables into your diet, as soups are super-filling, easy to make and freeze well.

Snooze To Lose

One thing people like least about fall are the shorter days, but it’s important not to overcompensate by getting less sleep. Studies that explore the correlation between sleep and your weight show that adults who don’t get enough sleep tend to weigh more than those who get the recommended 7-9 hours per night.  Try setting an earlier bedtime, and ditch the devices and silence your cell phone to start unwinding. Avoid eating, exercising or napping right before you go to sleep, as well.

Embrace A More Structured Schedule 

Autumn is the perfect time to plan out healthy habits for the year.  The lack of structure or sticking to a schedule during summer can make planning meals and scheduling exercise difficult. But fall encourages a more structured schedule, and it’s a good idea to take advantage of that in terms of your health and diet!  Fall is a great time to get organized, and try out meal planning for the week.  Get a head-start on healthy eating by preparing your meals in individual serving containers, and mark the days you can work in a workout. When it comes to weight loss, a little planning goes a long way!

Weight Loss Roadblocks To Avoid This Fall

Keep Cravings At Bay

Cravings are one of the biggest challenge in losing weight, so to keep cravings at bay try eating every few hours to prevent getting ravenous and also keep your blood sugar stable.  We often tend to go too long without eating during our busy days, then end up overeating the wrong kind of foods.  Keep healthy snacks handy, such as unsalted nuts, dried fruit single-serving yogurts, and low-fat cheese will help battle hunger, and snacks high in fiber and lean protein will keep you feeling full between meals.  And don’t avoid the foods you crave all the time; just eat them occasionally in small portions.

Avoid Hiding Under Your Wardrobe

Now that sweater weather is here, it’s not the time to make excuses by hiding under layers of baggy clothing. Cooler temps warrant this type of attirebut it shouldn’t be a reason to skip that workout or over-indulge.  Avoid loose layers and elastic bands and opt for clothes that fit your frame and keep you getting lazy with your wellness.  When wearing clothes that fit well, you will actually be less likely to reach for unhealthy treats and you’ll have a good gauge of your weight. Plus, you’ll just feel better and more confident in well-fitting clothing!

Plan Ahead 

The kids are back to school, but the extra-curricular activities and lack of free time starts adding up. Work is busier, and the rush to get ahead at work before the holiday season hits makes schedules feel extra-hectic. Many find this season a tough time to stick to a diet and exercise plan when you have so much to do, and trying to prepare a healthy dinner when time is super-limited becomes daunting!

There are simple solutions you can embrace, however.  Grabbing a pre-made meal when you just don’t have the time to cook is one idea.  Most supermarkets carry prepared rotisserie chickens and pre-cut veggies that get a healthy meal on the table in minutes.  As for how to plan fitting in fitness, you need to schedule it along with all your other activities!  Schedule in gym time, block out an hour for a bike ride, hike or a walk.  Putting it into your calendar and sticking to it will keep you more accountable.

Fall Festivities = Food Temptations

Fall weight loss may seem impossible feat – what with the endless amounts of candy leading up to Halloween, the pumpkin breads, cider donuts, apple pies any many other carb-filled treats.  A simple trip to the farm to go pumpkin picking can sometimes turn into the temptation of eating all the wrong types of foods that do not fit into a healthy diet or eating plan!

Instead, focus your fall activities on getting active and enjoying the weather by apple and pumpkin picking. Spending the afternoons walking around and enjoying the brisk air and fall foliage.  There are many ways to be festive this season without making it a food fail!

Daylight Savings Shouldn’t Get You Down

In November, most of us “fall back,” — that is, we get one extra hour of sleep as we switch the clocks back an hour. While the goal should be to get more sleep, in fact our sleep can be disturbed for up to a week or more after the time change. We may sleep less, get up earlier, wake up in the middle of the night and even have trouble getting to sleep — and sleep deprivation has been proven to lead to weight gain. To beat these fall weight loss traps, try to adjust your internal body clock by going to bed a little earlier, and avoiding alcohol and caffeinated beverages four to six hours before bedtime.  Trying to keep sleep schedules on the weekends is also a great way to adjust to the time change.

* * *

As you can see, there are many ways that fall is a great time to get healthier, focus on wellness and lose weight. Autumn is an ideal season to jump-start healthy eating and exercise programs. Routines are ideal for helping people find time to fit in fitness, prepare healthier meals and make sure they take care of their own personal health needs.  And the cool crisp weather is nature’s invitation to be outside!

So don’t wait until the New Year to get started on the “new you,” or else you’re missing out on the best season for getting on track.  By establishing a trim-down routine now, you’ll be well-equipped to handle the unhealthy holiday hurdles that will be here before you know it!

 

NJ Diet is here to help you lose weight and get healthier! Every factor regulating metabolism, appetite, fat storage & fat burning is carefully energetically tested for success. Using DNA Testing over 40 different factors are assessed genetically. We help you not only keep the fat off, but to stay healthy

Our program is not only aimed at promoting healthy weight loss, but aims to improve your total wellness — where the side effect is weight loss, but the end result is better overall health and well being! 

At your initial evaluation and consultation at NJ Diet, we will explain how many metabolic factors are assessed to genetically make sure you not only lose the weight, but ensures you keep it off and stay healthy for a lifetime. 

Attending the Initial Evaluation and Consultation is normally $99, but by registering on our website it will only cost $27!

We welcome the opportunity for you to have a consultation with us, so register online now!

Meal Prepping 101: How Planning Meals Keeps A Healthy Diet On Track

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Healthy meal prepping is an important component to incorporate into your weight loss plan.  By preparing your meals before your busy week begins, you ensure you’ll stick to a well-balanced diet; and by having healthy, plan-friendly snacks on hand, you’ll keep on track whenever hunger strikes!

For some, the very thought of meal prepping may seem overwhelming.  But once you get started and do a little homework, you’ll realize the benefits of meal planning far outweighs any ‘negatives’ you may have thought of!

Still unsure on how to begin meal planning?  We’re here to help!  Below, NJ Diet will share the benefits of meal planning, as well as provide some tips and tricks to make you a pro at “Meal Prepping 101!”

The Benefits Of Meal Prepping

Homemade meals are more balanced and can help you to control exactly what you are putting into your mouth and body.  Portion control is your best friend when it comes to weight loss, so by becoming familiar with what healthy portion sizes actually look like if the first step towards a balanced diet. Make sure to portion out your food appropriately following the serving sizes on ingredient labels as much as possible.

Another big perk of meal planning is that it’s a HUGE time-saver!  Once you start preparing for the coming week, you’ll realize you have more time, and a tendency to eat healthier throughout the week without having to devote more time to planning and cooking your meals.

Other benefits of meal planning:

Less Stress

The work week can be stressful between getting yourself and your family out the door.  By having a balanced and pre-prepped breakfast ready, you want one less thing to worry about!  Similarly, having your dinner ready and planned out when you get home gives you a chance to unwind and relax rather than rush to put a meal together when you’re already tired from a long day.

Keeping Eating Habits Consistent

Eating well requires you to pay attention to how much and how often you are eating. If your meals and snacks are prepped, you run less risk of overeating or skipping meals—both of which can throw off your diet. Meal prepping and planning ahead to ensure your healthy meals will help maintain your new lifestyle, as well as helps you avoid temptations!

Food Shopping Made Simpler

A planned grocery list where you know exactly which ingredients you need to make your weight loss meals for the week is a huge timesaver and makes life simpler at the grocery store!  In addition, you’ll be less likely to grab junk food when you have a list handy and ready to go.

Money Saving Instead Of Splurging

Healthy meal prepping forces you to keep your purchases to exactly what you have on your list.  Buying food in bulk whenever possible also helps to prep even more healthy meals and snacks in advance. Additionally, by prepping meals you’ll eat out less — and likely save more month per month!

Lighten Your (Work) Load

Finding a way to eat healthy every day may seem to use a lot of energy and effort, but once you start meal planning and prepping, your week actually provides you more free time to do other things — spend time with family, friends or hobbies.

The Best Ways To Meal Prep

Meal prepping is as simply as taking the extra time to prepare snacks and meals for the rest of the week.  In fact, meal-prepping ahead in batches can actually be he key for meeting your wellness and diet goals!

Here are our best tips for making meal prepping easy:

Create A List

A great tip to meal plan is to take the time to write out all the meals you typically cook, keeping in mind the dietary program you are on.  By having a list, you make planning your weekly menu so much quicker and easier each week.

Set Aside A Day – Or Days – To Prep

An effective way to meal-prep is to devote one or two days to do all of the work at one time.  For example, if you decide to do your weekly food shopping on the weekend, you can devote Sundays to begin meal prep.  Just spending one-two hours in the kitchen prepping and cooking ahead of time reduces the amount of time to get your meals ready-to-eat for the week!

Small Steps Make Big Strides

Most complaints about meal-prepping for a week is that it feels overwhelming to think about seven days of meals.  If that is the case, one suggestion is to focus on three or four days of prepping instead.  This way, you still only need to cook twice a week, and can get into the swing of meal prepping that works for your lifestyle.

It’s OK To Be A “Repeat” Offender

You don’t have to come up with exciting new recipes every week.  Sometimes familiarity is key to good food prepping and meal planning. Getting into a good routine of planning for a week’s worth of meals, and repeating it later, is a great way that meal prepping can work for some families.  Going back and recycling an entire week’s meal plan, especially when you’re entering into a particularly hectic week, is a great technique to incorporate when you’re short on time.

Cook In Bulk

The simplest tip in Meal Prepping 101 is to cook bigger portions to save time!  By just making two or three extra servings of a recipe, you already have tomorrow’s lunch, and without any additional effort.  Additionally by cooking in bulk, you can store any leftovers in the fridge and use them the next day in a different way — for example, cooked roasted chicken leftovers can be chopped up and mixed into a healthy salad!

Stock Up On Storage

Always have enough containers in the house for storage, this way you can split out your servings and maintain portion control.  Plastic is convenient but not always ideal, so check out environmentally friendly or BPA-free alternatives such as glass bottles (for shakes and smoothies), mason jars (ideal for oats, fruit or nuts) and stainless steel containers (perfect for salads and other leftovers.)

Utilize Your Freezer 

After cooking in bulk, you may realize you are unable to use up all your leftovers before they go bad– in which case, it may be time to consider utilizing your freezer to store meals! Many foods, such as stews and soups for example, are easy to freeze in meal-sized portions.  Just take out when needed, defrost, reheat and ready to eat!

Prep Healthy Snacks For In-Between Meals 

Snacking has a bad rap, but snacks can be easily incorporated into any healthy diet program.  The key is to prep your snacks, since it is easy to fall into temptation by reaching for unhealthy items like candy or chips.   Snack prepping can be simple — keep cut up raw veggies, fruit and yogurt handy, portion out dried fruit or nuts into snack sized bags, or look for healthy snack recipes that can prepare keep your portions bite-sized and controlled.

* * *

As you can see, having a healthy dinner or snacks prepared and waiting for you makes it far easier to stick to your diet and wellness plan.  By spending just a little extra time each week prepping nutrient-packed foods with whole ingredients, you make grabbing junk food or takeout far less tempting!

The NJ Diet program is not only aimed at promoting healthy weight loss, but aims to improve your total wellness — where the side effect is weight loss, but the end result is better overall health and well being!

We provide the support you need to be successful on your weight-loss journey at NJ Diet! When you come in for your initial consultation, we will explain how our unique individualized system works to reduce hunger and feel healthier, and how our 4 component approach makes it possible to lose 20-40 lbs. or more of fat in only 40 days! We assess the many metabolic factors to genetically make sure you not only lose  weight, but we ensure you’ll keep it off and stay healthy for a lifetime. 

Make your health and wellness a priority this Fall!

Save $72 off  Initial Evaluation and Consultation price of $99. Register today and your visit will cost ONLY $27!

Register Now at NJ DIET to learn more about setting weight loss goals today!

Healthy Snack Ideas: Incorporating “Smart Snacking” Into Your Diet!

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Snacks don’t need to have a ‘bad rap!’

In recent years, mindless snacking has been linked to gaining weight, but if you choose ‘smart snacks,” it can do the complete opposite! In fact, if you choose wisely and carefully, snacks can help you lose weight or maintain a healthy weight.

So what should you eat when you’re trying to lose weight, and which healthy snacks are beneficial for weight loss?  In our new blog, NJ Diet shares our most helpful ideas and tips on snacking “smart” and choosing foods that will easily fit into you daily diet plan!

Getting Healthier By “Smart Snacking”

Experts say that eating more frequently is often better, with healthy snacks playing a part of a healthy daily diet.

Whether you have a lot of weight to lose or just a little, scheduling snacks is helpful when hunger strikes. Strategic snacking that is included within your daily calorie counting helps control hunger and keeps you on track with your weight-loss goals.

Here’s how healthy snacks aid your weight loss and improve your overall health!

Control Hunger With Healthy Snacks

Healthy, well-balanced snacks can help keep hunger in check, which may keep you from overeating at your next meal. Snacks may help reduce the risk of obesity by promoting satiety and appetite control, and potentially prevent overeating.

Nutrient- Rich Snacks 

The majority of Americans do not meet the recommended daily intake of fruits, vegetables, whole grains and dairy, so by incorporating healthy snacks into your daily diet you can increase consumption of these healthy foods!

Smart Snacking May Aid in Weight Loss

Eating healthy snacks can help prevent you from becoming overly hungry — as being ravenous may increase your risk of overeating unhealthy foods. 

Snacking Helps Reduce Other Health Risks

Eating two or three snacks throughout the day can help prevent “sugar crashes,” especially if those snacks contain a balance of protein, fiber, carbohydrates and fat. Similarly, eating more frequently — which includes snacks — seems to improve risk factors for cardiovascular disease and diabetes.

Snacks As Energy Boosters

If you often deal with the typical mid-afternoon slump, having a healthy snack can give you the energy you need. They can help you recover more quickly after a workout. 

In fact, research has found that eating a healthy snack of protein and carbohydrates within 15 to 30 minutes of exercising can help replace your energy stores and assist with muscle recovery.

“Smart Snacking” Tips

Here are many options for making snacks a satisfying and nutritionally smart part of counting calories; for variety, try a different idea each day:

  • Prepare Snacks For When You’re On The Run — Prepare healthy 100-calorie snacks to keep in your car or at work, because if you get hungry it’s good to have something healthy available.
  • Focus On Protein-Rich Snacks — It is helpful is to include a little bit of protein into your healthy snacks. The protein in Cheese and crackers, string cheese, apple and peanut butter will take some of the edge off the hunger pains.
  • Incorporate Snacks That Contain Fiber — High-fiber snack bars or other fiber-dense snacks help make you feel fuller, faster!

Planning ahead is a big part of healthy snacking, here are simple tips to follow!

  • Stock your refrigerator with a variety of fresh fruits and vegetables, to keep from getting bored!
  • Keep a supply of freeze dried or canned fruits or veggies at work if you don’t have access to a refrigerator
  • Eliminated unhealthy snacks — such as cookies, candy or chips — from your house.
  • Experiment with different flavors, herbs or spices to make snacking more interesting and appetizing.
  • Prepare snacks the night before for the next day; pack the snack in a ziploc bag or container so that it’s ready to go in the morning.

Healthy Snack Ideas

When in doubt, vegetables and fruit (in moderation) are always a good choice.  Also depending on what you are craving, items such as the following can be easily incorporated into your daily food intake:

  • low-calorie yogurt or frozen yogurt
  • 6-10 almonds and a ½ cup of berries 
  • one small square of dark chocolate
  • 1 small apple with 1 teaspoon natural nut butter
  • a handful of whole wheat pretzels
  • 1 cup of baby carrots with 2 tablespoons of bean dip 
  • sugar-free pudding with a graham cracker to dip
  • ½ cup edamame and kale chips
  • 1 hard-boiled egg and celery sticks
  • hummus and pita bread or veggies to dip
  • 1/4 cup low-fat cottage cheese with tomatoes
  • Low-fat string cheese and red bell pepper
  • 6 oz. of nonfat plain Greek yogurt with berries or chia seeds
  • cup of vegetable or chicken soup
  • air-popped popcorn
  • chickpeas
  • steel-cut oatmeal

* * *

As you can see, snacks can be a satisfying part of any diet. Like all other aspects of calorie counting, snacks just need to be carefully thought out and factored into your overall plan.

Diet is here to help you lose weight and get healthier! Every factor regulating metabolism, appetite, fat storage & fat burning is carefully energetically tested for success. Using DNA Testing over 40 different factors are assessed genetically. We help you not only keep the fat off, but to stay healthy

Our program is not only aimed at promoting healthy weight loss, but aims to improve your total wellness — where the side effect is weight loss, but the end result is better overall health and well being! 

At your initial evaluation and consultation at NJ Diet, we will explain how many metabolic factors are assessed to genetically make sure you not only lose the weight, but ensures you keep it off and stay healthy for a lifetime.

Attending the Initial Evaluation and Consultation is normally $99, but by registering on our website it will only cost $27!

We welcome the opportunity for you to have a consultation with us, so register online now!

September Is Healthy Aging Month: Making Your Health A Priority At Every Age!

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September is Healthy Aging Month, an annual health observance intended to bring national attention to the positive aspects of aging and promote better physical, mental, social, and financial decisions among our older generation. In addition, Healthy Aging Month helps to identify different ways to promote healthier aging!

As we get older, taking care of our health becomes more and more important. A healthy lifestyle is key to living life to the fullest as we age – and our diet plays a big role. Despite many people thinking it’s too late to change your habits, it’s never too late to make changes to your lifestyle.

In out new blog, NJ Diet would like to share the best ways to embrace “Healthy Aging Month” by starting at ANY AGE to incorporate small, simple changes into your diet and lifestyle!

Make Healthy Aging A Priority: Eating Well

An important way to celebrate Healthy Aging Month is by focusing on diet and nutrition. One recommendation to start the path towards healthy aging is by incorporating healthier foods to your diet.

Maintaining proper nutrition habits is vital for a natural healthy aging process. A well-balanced diet is such an important part of healthy aging that it can even lead to improved overall health and independence. Improvements to your diet is the easiest way to help prevent serious illnesses, such as cancer and heart disease. Incorporate a wide variety of vegetables, fruits, whole grains, and lean protein when you eat. Remember to watch your portions and sodium intake, too.

Here are some of our suggestions to keep your energy levels high while eating nutritiously!

Incorporate More Fruits And Veggies

Additional servings of fruit and veggies are especially beneficial for older Americans because they reduce the risk of chronic diseases and boost the immune system. A diet full of vegetables, fruits, lean protein, whole grains and “good fats” is important for people of all ages, and can help increase energy and fend off illness and disease as people age. Some of these super foods include grapes, green tea, grapefruit, sardines, clams and oysters, spinach, blueberries, walnuts and more.

  1. Fruits and vegetables are extremely high in vitamins and minerals, but low in calories due to being made of mostly water. These foods are low calorie but will keep you full for longer.
  2. They have many nutrients that have different health benefits. For instance, fiber can help with stomach health and has been proven to reduce the risk of heart problems.
  3.  Veggies and fruits are a great way to fight off the common cold. Oranges and other foods with Vitamin C are great for cold prevention

Opt For Foods High Fiber Foods

Fiber is an important aspect of a well-balanced diet. Adding fiber for your diet for Digestive and Heart Health not only helps you feel full, it can even prevent heart disease, diabetes, and some cancers.

Here are some foods that are naturally high in fiber:

  • Apples
  • Lentils
  • Chia Seeds
  • Brussel Sprouts
  • Broccoli
  • Strawberries
  • Avocado
  • Oat bran

Aim For Healthier Desserts

Instead of going for that second cookie, ice cream or slice of cake, have fun baking creative and healthy alternatives. Being healthy doesn’t mean having to give up sweets for good! You can try many different alternatives to satisfy a sweet tooth. Fresh fruit, jello, and many other options are available to replace your sugar-filled deserts for something healthier.

Take Vitamins

Winter time will be here before you know it, which also means shorter days. Shorter days mean less sunlight and Vitamin D! Consider adding a Vitamin D supplement to your everyday routine. Some healthy foods that are high in Vitamin D are: salmon, canned tuna, shrimp, egg yolks, mushrooms, and milk

Additional Tips for Healthy Aging

While some of the side effects of growing older are inevitable, there are many ways to make the aging process easier on yourself and continue thriving! Some simple changes you can make are:

  1. Taking A New Class or Volunteering
  2. Experimenting With Cooking/Try New Herbs, Recipies, Spices
  3. Improve Balance And Agility With Yoga or Tai Chi
  4. Get Enough Sleep
  5. Improve Heart And Lung Function By Walking More
  6. See Your Doctor Regularly
  7. Stay Social/Spend Time With Friends And Family

Additionally —

  1. Be Active Regularly — Slowed mobility is often one of the toughest parts of aging, but exercise can help you stay limber and stronger for longer. Set a goal for yourself to exercise for half an hour 4-5 times a week.
  2. “Exercise” Your Memory — Studies show that the progression of memory loss slows significantly when we increase cognitive stimulation. Challenge your brain with new activities that you find enjoyable. Mix up your routine regularly by learning a foreign language, joining a book club, or playing word games.
  3. Take Preventative Measures. Many common geriatric health problems–such as chronic illness, weak bones and seasonal depression–are preventable. As you age, take more precautions to protect your health; maintain yearly check-ups, invest in proper footwear, take your vitamins, and continue to exercise regularly. Consult with your doctor for preventative measures that are specific to your needs.
  4. Ask For Help! — Even through making healthy lifestyle changes, all adults are still at risk for other health issues–both physical and mental. Reach out to a family member or consult your physician when you’re experiencing physical or mental issues.

* * *

As you can see, it’s never too late to take a proactive, positive approach to aging. Healthy aging is something that people can work at every day as they enter into their golden years. After all, staying young at heart is also a big part of aging healthfully and gracefully!

This September, make it a priority to plan your approach and take the necessary steps toward creating and maintaining a healthy, vibrant lifestyle!

The NJ Diet program is not only aimed at promoting healthy weight loss, but aims to improve your total wellness — where the side effect is weight loss, but the end result is better overall health and well being!

We provide the support you need to be successful on your weight-loss journey at NJ Diet! When you come in for your initial consultation, we will explain how our unique individualized system works to reduce hunger and feel healthier, and how our 4 component approach makes it possible to lose 20-40 lbs. or more of fat in only 40 days! We assess the many metabolic factors to genetically make sure you not only lose  weight, but we ensure you’ll keep it off and stay healthy for a lifetime!

Make your health and wellness a priority this Fall!!

Save $72 off  Initial Evaluation and Consultation price of $99. Register today and your visit will cost ONLY $27!

Register Now at NJ DIET to learn more about setting weight loss goals today!

The Difference Between Simple And Complex Carbohydrates

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The latest trend today are diets that focus on cutting down on carbohydrate intake in order to lose weight and shed fat. For example, the ketogenic diet (keto) and Atkins programs usually set a strict limit off consuming around 20-25 carbs per day.

Unfortunately, what many people don’t realize is that not all carbs are bad. There are, in fact, “good” carbs and there are “bad” carbs — and understanding that cutting back on the bad carbs and replacing them with the good ones is a great first step towards understanding diet and nutrition!

In fact, carbohydrates are not only an important part of a healthy diet, but when eaten in the right amounts and in the right form, they may actually help your weight loss efforts! 

In our new blog article, NJ Diet explains the differences between simple and complex carbs, so you can make the best dietary choices — as well as gain optimal control over your nutrition!

The Importance Of Carbohydrates In A Healthy Diet

Carbohydrates — along with protein and fat — play a crucial role in your body’s healthy functioning 

Carbohydrates is one of your body’s most important source of energy. Carbs are used to produce glucose, which provides the energy necessary for a wide range of functions, from temperature regulation and muscle contraction to red blood cell production and brain functioning. In fact, according to the U.S. National Library of Medicine at the National Institutes of Health, while other organs can also use both fat and protein as an energy source, your brain and red blood cells prefer glucose for energy.

Additionally, avoiding carbohydrates completely can actually be harmful to your health, as doing so may increase the risk of heart disease. 

Simple Carbohydrates

Simple carbohydrates cause your blood glucose levels to rise more quickly than complex carbohydrates do. Simple carbs should generally be avoided because they consist of the most basic sugars that are the easiest for the body to digest. As a result, they don’t keep you feeling full for very long, which can result in over-eating.

Simple carbs also cause insulin to rise too quickly, which causes blood glucose to then drop very quickly — leaving you feeling hungry and prone to overeating, potentially leading to weight gain. If you develop consistently high levels of insulin, you may become insulin resistant, leading to other serious health conditions, such as Type 2 diabetes. 

Simple carbs are those that come primarily from sugars, sometimes occurring naturally (for example, milk and dairy), but the majority of the simple carbs come in the form of added sugars, corn syrup, and glucose. Some examples of foods high in complex carbs include:

  • Added sugars (including high fructose corn syrup and ingredients ending in –ose (dextrose, fructose, glucose, maltose, sucrose, etc.) 
  • Candy
  • Sweetened beverages, such as soda and fruit juice
  • Canned fruit in syrup
  • Cookies and crackers 
  • Ice cream and similar dairy desserts
  • Syrups
  • Table sugar
  • White bread, white pasta and white rice

One exception of simple carbs being beneficial to your diet is the consumption of fresh fruit. Strawberries and melons, considered simple carbs, contain natural sugars and are still relatively low in carbohydrates — so eating one-two servings of fresh fruit daily should not negatively affect your diet.

Otherwise, eliminating or reducing your intake of all other types of simple carbohydrates is recommended, as they may lead to weight gain, diabetes and heart disease if eaten in excess.

Complex Carbohydrates

Complex carbs differ from simple carbs primarily in the sense that they’re comprised mostly of fiber rather than sugar, potentially helping to lower your risk of cardiovascular disease. Fiber is much more difficult for the body to digest and takes longer to do so, which means that foods that complex carbs tend to keep you feeling fuller for longer. The fiber in complex carbs may also help prevent obesity and Type 2 diabetes, and is important for your digestive health. In fact, research has also shown that a diet rich in complex carbohydrates can lead to reduced body weight and body fat while improving insulin function.

Complex carbs are ideal for those who are looking to lose weight; without feeling hungry throughout the dieting process. Fiber also may provide an energy boost, which makes fiber-rich foods a great middle-of-the-day snacks to help you avoid that afternoon crash.

Some examples of foods high in complex carbs include:

  • All non-starchy vegetables; for example asparagus, broccoli, carrots, cauliflower, tomatoes.
  • Beans and legumes; for example black, garbanzo, kidney, pinto and white beans; edamame; lentils; and black-eyed, green and split peas
  • Nuts  
  • Starchy vegetables such as corn and potatoes
  • Whole grains, including barley, brown or wild rice, oats, quinoa, whole-grain bread, whole-grain pasta and wheat 

Some studies have also shown that complex carbs can help reduce your risk of developing type 2 diabetes and cardiovascular problems.

Making The Right “Carb Choices”

Making the right food choices isn’t always easy, even when you understand the difference between simple and complex carbs.

Nutritional labels don’t differentiate between the two types of carb, so when you’re shopping at the grocery store, there are ways to be sure purchase the best items that contain complex carbs as opposed to simple carbs.

By looking at nutrition labels and compare the sugar content to the fiber content, but a good rule of thumb to follow is that foods higher in fiber most likely contain complex carbs, whereas those with a higher sugar content (or with any “added” sugars) should probably be avoided because they contain simple carbs. 

For example, one of the easiest ‘swaps’ to help limit simple carb consumption is by simply swapping out white breads and rice, and instead buying whole grain breads, pastas, and rice. Additionally, increasing your intake of leafy greens is also a great way to boost your complex carb intake without adding a lot of calories in the process!

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As you can see, the differences between simple and complex carbs are numerous — and by eating more complex carbs, it may actually be easier to achieve your weight loss and fitness goals more quickly. As always, moderation is the key to success for any diet plan!

NJ Diet is here to help you lose weight and get healthier! Every factor regulating metabolism, appetite, fat storage & fat burning is carefully energetically tested for success. Using DNA Testing over 40 different factors are assessed genetically. We help you not only keep the fat off, but to stay healthy

Our program is not only aimed at promoting healthy weight loss, but aims to improve your total wellness — where the side effect is weight loss, but the end result is better overall health and well being! 

At your initial evaluation and consultation at NJ Diet, we will explain how many metabolic factors are assessed to genetically make sure you not only lose the weight, but ensures you keep it off and stay healthy for a lifetime.

Attending the Initial Evaluation and Consultation is normally $99, but by registering on our website it will only cost $27!

We welcome the opportunity for you to have a consultation with us, so register online now!