[Part 3] Why Being In The CleAN PLATE CLUB COULD WRECK YOUR NUTRITION GOALS
Today you’re going to learn Nutrition Secret #3. But first, do any of these scenarios sound familiar to you?
You grew up being admonished if you weren’t in the “clean plate club” and feel guilty if you leave food on your plate?
You eat dinner in front of the TV or while scrolling on your phone and before you know it, your plate is empty and you don’t even remember if you enjoyed your food.
Your eyes are bigger than your stomach and you serve yourself more than you can eat, but you finish it anyways.
You overeat a meal and end up feeling bloated, uncomfortable and wondering “why did I do that to myself?”
If so, you’re not alone. I know because I’ve done each of these things myself. But when you tune into your body and listen to your internal cues you can enjoy the foods you love without going overboard.
Nutrition Secret #3: Eat Until You’re Satisfied
I’m going to help you notice how you’re feeling while you eat so you can consume the right amount for your goals.
When you’re a 7 out of 10, you’re satisfied — you're no longer hungry, could eat a little more.
When you’re an 8-9 out of 10, you’re full — you’re stomach is at capacity, you’re not hungry and you have a physical sensation of fullness.
When you’re a 10 out of 10, you’re stuffed — you’re uncomfortable and may even feel sick.
So how do you learn how to tune into this and know when you’ve had enough?
Strategy #1: Minimize Distractions
If you share most of your meals with a screen (phone, computer, or TV) throughout the week, this tip is for you.
Being distracted by screen time prevents you from paying attention to what your body is signaling and often leads to overeating.
If fat loss (or even maintenance) is what you’re seeking, then unintentionally overeating will move you further away from your goal.
So I want you to try to put away ALL screens while you’re eating.
Here’s some tricks to make it easier:
Put your phone in the other room or in your desk.
Sit near a window or outside to enjoy the scenery.
Walk away from your desk to eat or turn off your computer screen.
Have your meal with friends, co-workers, or family and enjoy the conversation.
Strategy #2: Eat The Right Amount For Your Goals
When you’re eating, aim to stop somewhere between a 7-9 out of 10.
If your goal is fat loss, eat until you reach about a 7. You’re no longer hungry, you could eat a little more, but you don’t need to.
If your goal is to maintain your weight and current body composition, eat until you reach around an 8. You’re full, but if you took a few more bites you’d become uncomfortable.
If your goal is to build muscle or gain weight, eat until you reach a 9. You’re overly full and feel like you need to relax to let your food digest. You might be slightly uncomfortable or even a little sleepy.
Keep in mind that the difference between levels can be just 3 to 5 bites! So that’s why it’s super important to stay present and put away the screens.
Now it’s time to start practicing and your next meal is your next opportunity. When you know what your body needs, food becomes less of a struggle.
If you’re having trouble implementing these strategies, I’m here to help guide you.
In Health,
Dr. Kira
