Thanks so much for checking out my blog! Today, we’re going into part 2 of *Leaner for Life*! Last week, we blew some myths about metabolism out of the water and today we’re getting into *The Foods That Keep You Lean Without Sacrifice*. These are the foods that fuel us and, believe it or not, help us to get and stay lean *without* making big sacrifices.  Some of what you’ll hear might really surprise you, in fact, I want to know afterwards, drop a comment and tell me if you learned something new today okay? Thanks!

Let’s jump in! Healthy Fats – No, They do not make You fat! I know that goes against popular belief but eating *fat* doesn’t make you fat. In fact, avoiding healthy fats might be a big part of what’s holding you back from losing those extra pounds! Did you know people who eat more healthy fats are actually *less* likely to gain weight over time? I’ve seen it and I’ve done it myself, in fact I still am for many reasons.

Foods like avocados, nuts, seeds, and olive oil help your body to burn fat. They regulate your hormones, keep your hunger in check, and help to keep your metabolism steady. Oh, and get this—fat doesn’t spike your blood sugar like carbs do! So if you’re trying to stay lean, start adding fats like a tablespoon of olive oil to your meals. It enhances the flavor and it helps you to feel satisfied afterwards. 

Next up is Fiber –  We’ve all heard that fiber is good for digestion, but here’s something you might not know: Fiber is *nature’s ultimate appetite suppressant*! It fills you up, keeps your gut happy, and slows down sugar digestion, meaning no more sugar crashes. And here’s the kicker: most people eat half the amount of fiber they need. Foods like beans, lentils, berries, and leafy greens need to be on your plate *every single day*.

Here’s a wild fact: Eating an extra 14 grams of fiber a day can reduce your calorie intake by 10%. That’s like eating 250–350 fewer calories without even trying! Having said that I do know that not everyone is the best of friends with fiber, maybe that’s due to leaky gut or another reason, I’ve been here too but don’t worry. That’s where my personal favorite comes in …. (drum roll please) … Protein!  

The word “protein,” typically creates an image in ones mind of big, bulky bodybuilders devouring lots of meat and protein shakes while curling 25 pounds with the other arm but the truth is, protein is the key to staying full and lean for anyone! It’s the most filling macronutrient and beats carbs and fats hands down when it comes to curbing hunger. By increasing our protein we can reduce our calorie intake by up to 400 calories a day without even thinking about it but here’s where people slip up.

Most of us focus on protein for just *one* meal a day, usually dinner. That’s a big mistake! You need to spread your protein intake throughout the day to keep your metabolism firing and that hunger at bay. Aim for 20-30 grams of protein per meal, including snacks where you total a minimum of 60 grams a day unless your health care provider says otherwise. Pro tip: snack on a hard-boiled egg or a handful of almonds to keep cravings in check! 

Here’s one I bet you didn’t see coming: Chewing gum can help you stay lean! Yes, really. Chewing sugar-free gum can reduce hunger and help you consume fewer calories overall. It’s been shown that people who chew gum tend to make healthier food choices and experience up to *36% less snack cravings*. Plus, the act of chewing burns a few extra calories! Just make sure to choose sugar-free gums sweetened with xylitol or stevia, I myself like Spry, and avoid those with aspartame or other artificial sweeteners. Next time you’re snacky, grab a piece of gum instead! 

This next one’s for all of the cooks out there: Adding certain spices to your meals can literally help you burn fat! Spices like cayenne pepper, turmeric, cinnamon and ginger for example can rev up your metabolism. Did you know cayenne pepper can increase your metabolism by up to 25% for several hours after you eat it?

And turmeric? It’s not just for curry anymore, it’s proven to reduce inflammation and block the growth of fat tissue. Cinnamon helps balance your blood sugars, which can crush those cravings for sweets. Bottom line? Don’t be afraid to spice up your meals, your taste buds and waistline will thank you! 

Here’s another lesser known trick: Eating more *water-rich* foods can actually help you to lose weight. Foods like cucumbers, celery, watermelon, and lettuce are low-cal but take up lots of space in your stomach, so you feel full without all of the calories.

People who eat more water-rich foods tend to eat fewer calories overall, which leads to weight loss without even trying. And as an added bonus, these foods hydrate you, which in turn boosts your metabolism by up to 30%! So next time you need a snack, reach for something high in water content, it’s like tricking your body into feeling full! 

That’s it for today’s session on *The Foods That Keep You Lean Without Sacrifice*. Which of these surprised you the most? And which one will you try this week? Drop it in the chat, I’d love to hear from you! Next week we’re going to expose the sneaky habits that could be sabotaging your lean goals, so keep an eye out, you won’t want to miss it!

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