Consuming too few calories can leave you feeling deprived, lethargic, and unhappy — none of which is a recipe for success. "Starving yourself can also result in a slowed metabolism, making weight loss more difficult," Becky said. "It's best not to go longer than four to five hours without something to eat, be it a meal or a snack."
This includes starting your day with a healthy breakfast, which when eaten within an hour of waking can jump-start your metabolism, Becky explained. "Selecting a balanced breakfast that includes healthy fat, sufficient protein, and whole grains will provide energy and a feeling of satiety, which may prevent overeating later on," she said.
At every meal, "build your diet around nutrient-dense, single-ingredient whole foods like lean meat, fibrous vegetables, healthy fats, and complex carbohydrates," Eric added. "Prioritize protein, which helps preserves muscle mass for anyone aiming to improve their body shape rather than just simply losing weight. Women should aim to eat between 20 and 30 grams of protein per meal."
Becky stressed the importance of not cutting out entire categories of foods, which may result in nutrient deficiencies. "Diets that omit whole food groups rarely result in long-term outcomes," she said.
