WK03 L08 Lean & Green

Lean & Green

0:22 In the past few lessons, you've learned about the hand measurement system for proper carbohydrate, protein and fat portion sizes. Today you're going to learn about your sixth simple strategy called lean and green.

0:37 Do you want to jump start for your weight loss? Creating meals that are lean and green might help. Lean and green meals include a protein, a low carbohydrate vegetable and a good fat.

0:50 Often these meals are used for dinner. Higher carbohydrates like bread, rice, pasta, and fruit can still be eaten that day.

1:00 However, they're usually eaten earlier in the day like at breakfast and lunch. Here's a few key reasons on why eating lean and green works.

1:12 Many people have their largest meal for dinner and can easily overeat at the end of their day. Decreasing or leaving out your higher carbohydrate items like pasta, bread and rice in the evenings can help limit the total number of calories being consumed for this meal.

1:28 We're not recommending eating lean and green all the time. The simple strategy is mainly used for your last meal in the day.

1:36 Carbohydrates are the preferred source of energy for your brain and your body uses carbohydrates for energy. But excess carbohydrates can get stored as body fat.

1:47 So by eating your carbohydrates earlier in the day, like during breakfast, lunch, and a snack, this gives your body more time to utilize these energy sources instead of storing them as body fat.

1:59 Finally, a lean-in green meal decreases the amount of carbohydrates that need to be converted into glucose and managed with insulin.

2:08 Insulin is a fat storing hormone. By limiting your carbohydrate intake at night, you are creating a smaller insulin response in your body before going to sleep.

2:18 Some examples of lean and green meals are salmon and veggies, a chicken or steak salad with an oil-based dressing, or a grilled chicken breast with a side of broccoli and half of an avocado.

2:30 In today's email you will see a table that will help you choose a protein, low carbohydrate vegetable, and a good fat to create a meal.

2:39 This is your sixth simple strategy to practice this week. Plan ahead, one to two lean and green meals for this weekend or next week.