There are numerous nutritional paths that deliver powerful results for fat burning and energy. I have tried many in my lifetime. Jumping all over the place, everything from vegan to paleo, even my juice cleanse lasted about 3 hours until I gave up and ate lunch. Having to forgo bread and skip happy hour was a quick way to zap the zest out of life.
Instead of having to follow a specific diet, there can be simple upgrades we can make in our nutritional regime that set up the body to burn fat for fuel and maintain high levels of vibrant energy. There are a few key times of day when the body synthesizes the nutrition it takes in and either uses it for long term energy or burns through it quickly for a quick pickup (then a crash to follow).
Breakfast
In the morning our bodies have the chance to go on two different energy tracks. One track is the sustained energy/fat burning track (ketones) and the other is quick sugar spikes for immediate but short lived energy (glucose). We can affect which track the body goes on by what we put into our system first thing in the morning.
Choose healthy fats and clean proteins:
The brain will naturally gravitate towards the sugar-rich options, such as pastries. The brain knows this option will provide quick fuel fast (the dopamine hormone that is released in the morning is reward driven). It does not register that this quick “fuel” will lead to a quick crash.
Just by sticking to healthy fats and proteins first thing in the morning, and waiting to enjoy carbs later in the day, the body will be on the ketone burning energy track, providing sustained energy.
Go-to healthy breakfast options:
Eggs
Greek yogurt
Olives, hard cheeses, cold cuts (channel our amazing Europeans)
Turkey sausage
Black beans
Cottage cheese
Greens
Berries
Smoked salmon
It is not always possible to skip carbs altogether at breakfast events. Aim for 70% of the plate being protein, healthy fats and greens or low sugar fruit like berries. The other 30% can be bread or the wrap for a breakfast burrito.
Snacks
Similar to breakfast, sticking with options that are low in sugar and rich in beneficial healthy fat can keep the energy up all day. The brain is made up of 60% fat, so the more we feed it those nutrients the better it will perform.
There are times when healthy options might not be as readily available. I find it very helpful to pack some snacks for the plane flights and break time at any event. I’ve included my go-tos below:
Hawaiian roasted macadamia nuts
Hu Kitchen dark chocolate
Bulletproof Collagen Protein Bars
Primal Kitchen Vanilla protein packets (I add to my coffee or tea in the afternoon)
Dried blueberries
Pumpkin seeds
Happy Hour
You know me well, I will be recommending tequila! Cocktails and wine can leave the body feeling wiped the next day by disrupting sleep. When we have drinks that are rich in sugar, the hormone, insulin, is released in the bloodstream. Too much insulin can cause the body to hold onto fat and deplete energy stores. It can also raise cortisol, making us feel unnecessary stress and keep us up at night. Just by making a few simple swaps with cocktails, we can help bring the body back into balance.
Spirits: Tequila, vodka or gin
Mixer: Club soda and a splash of juice of your choice
Citrus: Lemon, lime, grapefruit, orange
Spices: Basil, jalapeno, mint, rosemary