Shopping for Diet Success
Grocery shopping while on a diet can be a challenge and maybe another factor in successfully reaching your weight loss goals. And having some shopping “sidebars” is even more important during weight maintenance, after you have successfully reached your goal weight. Here are some tips to make grocery shopping painless and ensure you are getting optimum nutrition for a healthy weight.
At the end of this article, you will find the shopping list we give to our clients at BonVie Weight Loss & Nutritional Wellness. This list shows most of the low-glycemic vegetables you want to gravitate towards, as well as lean protein sources, and condiments. You’ll note that except for Tofu, you will not find plant-based protein foods here. This is because the usability of protein by your body in vegetarian proteins is very low. If you’d like to know more about the usability of protein and why this is a BIG factor in weight loss and weight maintenance, give me a call. I’d love to share the science with you.
Now let’s look at those guidelines our clients follow when they begin their weight loss program at BonVie. Our program includes shopping for and preparing their lunch and dinners with healthy proteins and low glycemic vegetables, along with three Ideal Protein (high bio-available) foods.
For some clients, this means a big change in their grocery store shopping routine because they are no longer taking the “easy route” of picking up tempting foods and processed foods. Our one-on-one weight loss coaching ensures you have the guidelines, the accountability, and the support to help you be successful.
PLAN AHEAD
It all starts before you even leave the house. How many times have you gotten to the store and thought “Hmm what was it I needed here?” Putting a little time and thought into planning your grocery trip will always set you up for success.
Take a look at your calendar and see what is happening in your week ahead. Do you have business lunches? Travel? Kids school excursions? Dinner at home? Restaurant dates? And so on. This is an important step as this way you can figure out what your meals for the week will consist of and will prevent making unplanned purchases and wasted food in your refrigerator.
Change it up! Think about what you’ve purchased and prepared over the past few weeks. This will add variety to your palette and keep you interested in eating fresh and healthy.
Keep meals simple! Find recipes that don’t need a lot of ingredients, and don’t take up much time, yet provide the nutrients you need. At BonVie we have tons of recipes. Just ask your coach or sign up for the Ideal Protein group on Facebook or the Ideal Protein Recipe group on Facebook.
Check the inventory in your kitchen then make a list and stick to it. This will ensure you buy only what you need. Be sure you have planned your list to include breakfast, lunch, dinner, and snacks.
Do NOT go shopping hungry! This is a recipe for disaster. When you shop hungry, it creates a massive distraction. Everything will look good - even the not-good-for-you foods and you will fight yourself in the aisles of temptation.
SHOPPING RULES - Navigating the Grocery Store
Shop the perimeter of the grocery store. I know, I know, you’ve all heard this before, but I’m reiterating it because it’s crucial! By shopping the perimeter, you eliminate the center aisles where the junk/processed foods are. You can get everything you need from the perimeter.
Get real food! Fresh veggies, fruit, meat, dairy. The fewer ingredients = the better. No nutrition label? That means it’s real and the best option for you.
If you don’t recognize what the ingredients are…WELL, you probably shouldn’t purchase it.
Organic produce and meats are the best. Look for USDA-approved stamps and read the labels of the packaging. For meats if it has USDA, states “no antibiotics, free range, no hormones added,” informs you what farm it’s from, or has all three- you’re golden. You might be paying more for it now, but in the long run, you’re saving yourself health costs, which could be a lot more!
Take a look at your cart before you leave and ask yourself:
Do I have enough protein for the week?
Are there plenty of vegetables in my cart
Is most of my food fresh?
Do I have more un-processed items, than processed?
Try using these tips and rules and your shopping experience will be more productive and very much more enjoyable. You will have a sense of control and success as you unpack your groceries at home. No buyer’s remorse!
Now time to get planning and shopping!
