counting calories is tedious and is meant for more advanced dieters. tracking the intake of these three ingredients, however, is easy for anybody and the difference in how you feel shows right away.

high fiber meals, newport ri — 25—50 gr a day.

We track fiber in grams and can go 25-50gr per day. Remember to raise your intake SLOWLY. We start with about 7-10 grams per meal and asses how it feels on our stomachs. If you are feeling bloated and gassy, cut down by a few grams per meal. Add 5-10 gr every three days until you reach your upper limits.

We like using a calorie tracking app and only enter fiber containing products like veggies, fruit, grains, beans, legums, nuts and nut butters, and anything fiber enriched.

Raise your levels up and watch your digestion and gut mobility improve tremendously over a course of just a week. Fiber is also a detoxifier in a way because it helps things like toxin waste and byproducts of physiological processess move out of the system quicker.

It’s a good idea to add a serving of fiber supplement into your day or add a fiber rich snack bar if it is challenging for you to get to 25-50gr with food alone.

clean water resources — 2.5 —3L daily

or 8-12 glasses a day

When a thought that we are not drinking enough water is crossing our minds, we get tracking. Take one average day to track how much water you drink without trying hard and add an extra glass the following day. That’s it… just ONE extra glass a day. Build up to 2.5-3 liters or 8-12 glasses per day gradually adding one extra glass a day or even every other day.

One excelent habit to build is to drink one glass of water with lemon first thing in the morning after getting up.

meat market newport ri — 1 — 1.5 gr per lb of bodyweight

If you are not used to plan each meal around the protein source, there’s a high chance that you’re not getting enough of it on your plate. When we get to our daily protein goals we watch our sweets cravings subside, satiety and fullness improve every time we eat, and our body composition/fat loss goals accomplished faster.

Beginners can start with 1gr per pound of body weight. For most women this translates into ONE serving of protein rich food at each meal. Your protein sources are red and white meat, eggs, cottage cheese, fish, shellfish, tofu, and soy meat-substitute products. For most males TWO servings of protein-rich foods should be a staple at each meal.

If fat/weight-loss is your goal, go even higher up to 1.25-1.5gr per pound of bodyweight. This will improve satiety when on a caloric deficit. Consuming protein also helps to preserve your heard-earned muscle when losing weight.

4-5oz of uncooked protein source contains 25-35gr of actual protein.

1 serving is a palm size portion of protein-rich food.

Get tracking, friends! Increasing the intake of these three simple nutrients will immediately change the way you feel, look and perform every day.