Food hacks- shorthand or simple suggestions meant to change how or what you eat. Sometimes they're great and help encourage positive nutrition habits! Other times they have great intentions, but don't really produce any positive results.
I recently listened to a great podcast that talked about 10 food hacks that are "worth a shot"- a reference to what the podcast interviewee's calls her short list of supplements that she sees some value in taking. I've got the main points summarized below.
1. Double or Triple your fruit and veggie intake
An apple a day keeps the doctor away, so why not try eating 2 of them? Simply put, eating more fruits and veggies will keep you full on fiber, vitamin and mineral rich foods that have significantly less calories than most anything else that you might eat.
2. Don't go nuts on nuts.
Nuts and seeds are far more calorically dense than most people think. Yes, they contain some protein, but far more fats and carbs. Nuts aren't bad per-say, but casually snacking on these high caloric foods is an easy way to go over your calories.
3. Lean out your protein choices.
Protein is important! But we want to keep our protein choices lean to avoid adding in a bunch of calories from fats. Swapping out for different cuts of meat (changing from 80/20 ground beef to 95/5 for example) is an easy way to cut calories.
4. Skip the sauteed.
Instead of sauteing your food in oil, try using an oil spray instead or try things roasted in the oven or air fryer. Oils are very calorically dense with about 120 calories per tablespoon. Those are easy calories you can cut out without sacrificing too much on flavor!
5. Cut your restaurant budget in half.
Speaking of oils, ever wonder why food always tastes so good at restaurants? They're covering it in oil! You'll be hard pressed to find a meal out that is under 600 calories because of this. Cutting your restaurant budget in half means an easy way of cutting down on high calorie meals while also saving you money.
6. Eat the same breakfast 6 (+) times a week.
A survey of people who have lost 60+ pounds and kept it off for at least a year has shown that about 80% of them eat breakfast. Finding a simple and healthy breakfast and eating it most days of the week is a sure way to get your days off to a good nutritional start and cut down on the number of nutrition choices you have to make throughout the day.
7. Supplement with vitamin S (sleep).
When we sleep better, we make better choices all around! Additionally sleep has huge benefits on our hormones and our metabolism. Lastly, feeling more rested will encourage you to be more active throughout the day, burning more calories in the process than when we're tired and just feel like sitting around.
8. Give yourself a daily budget of fun calories.
Figure out your fun budget of calories- the amount that you can spend on less nutritious foods that you enjoy. Once you've met your fruit/veggie and protein targets, you don't get any extra points for having the rest of your calories come from only kale and chicken breast. Use those extra calories on the foods that you enjoy to keep you happy and enjoying your diet!
9. Workout 3+ times a week.
Working out has so many benefits for fat loss, but perhaps the most prominent of all them is that it builds and reinforces your identity as a person who takes care of themselves! That will absolutely carry over into you making better nutrition choices.
10. Gamify your progress.
Get a calendar and mark it with a red X every time you hit your protein target or eat your fruits and veggies. Print out a game board to hang on your fridge. Move your magnet along the board every day you stick to your nutrition habits. Decide on a prize for yourself when you get to the end. It sounds silly and almost childish, but making your progress visible is a sure way to help you stay motivated!
Hope this helps.
-Sean
