One of the many benefits of the Bod-ē 12-Week Transformation Plan is that it helps people understand that it is not just about cutting out "bad" foods, it's also about selecting the right foods to enhance your progress. We call these "smart" foods and you may be wondering what makes them "smart"...
What is a smart carb?
Smart carbs, also known as complex carbohydrates, consist of fruits, whole grains, root vegetables and legumes (beans). These are all high in fiber and essential vitamins, minerals and phytonutrients. When it comes to the Bod-ē 12-Week Transformation Plan, smart carbs are optimal choices for breakfast and high carb days to help support your goal. These provide your body with its preferred source of fuel plus fiber to help you feel full longer. Because of this, most people will feel like they have more energy on their high-carb days. If you prefer fruit as a smart carb go-to, we recommend fruits that are eaten with their peels, like peaches and apples, because they provide higher fiber content. Did you know that peas, beans and potatoes are all high in "starchy" carbohydrates and corn is technically a grain? The starch in them categorizes them as smart carb.
On your high-carb days, your five meal times will consist of a serving each of smart protein, smart carbs and smart veggies. The recommended serving size for a smart carb is approximately the size of your closed fist. It might be tempting to skip your high carb days when you see great results on the low carb days; however, high-carb days play a significant part in helping to support your metabolism, so stick to the schedule. *Remember a transformation doesn't happen overnight, but done consistently, you'll be amazed at how your body has transformed over the course of 12 weeks.
What is a smart fat?
For decades, the public has heard about the dangers of fat consumption and the associated risks for heart health and obesity. The reality is our bodies need fat to function and to build cellular walls, create hormones, provide energy and so much more. Today health researchers say that it is more important to focus on the type or quality of fat, not the quantity. You want to avoid saturated fats and trans fat as they have negative impacts upon your health. Focus on consuming the two main categories of healthy fat: monounsaturated and polyunsaturated. Monounsaturated fats are found in nuts and seeds, avocados, olives and canola oil. Polyunsaturated fats are found in soybeans, flaxseed and walnuts. Omega-3s are also part of this group and are found in food sources such as chia seeds and fish. Some foods like canola oil contain both types of healthy fats.
How do smart fats fit into the Bod-ē Plan?
On your low carb days, eat a serving of smart fat at each meal (except breakfast) along with your serving of protein and unlimited veggies. It's important to not have smart fats on your high carb days to avoid calorie overload. Since healthy fats can enhance flavors and up the satisfaction factor, they may help curb cravings and keep you on track. Since low-carb days can sometimes cause cravings, curb them by eating more vegetables, or even chewing a piece of mint-flavored gum. On low carb days, include a serving of healthy fat at each meal time. The recommended serving size is approximately the size of your thumb.
What is a smart protein?
Protein is an essential nutrient to overall health and a vital part of any weight management program. Research supports that protein consumption helps curb hunger and support overall weight management. Including Bod-ē Burn which provides 20g of protein, smart proteins are the leaner, lower sodium food choices, such as low fat cottage cheese, eggs, Greek yogurt (unsweetened), chicken, fish and lean cuts of red meat to name a few. In the Bod-ē Plan, protein helps fuel your day right from the start. This is why we recommend taking a Bod-ē Burn within 30 minutes of waking, paired with a serving of smart carbs and unlimited veggies. It doesn't matter if it's a high carb or low carb day, it is key to have a serving of protein at each meal. You should consume at least half your body weight in grams of protein per day for optimal results. The recommended serving size of protein is approximately the size and thickness of your palm.
Check the Smart Food Guide for a variety of protein options to eat throughout the day. You'll notice that beans are not included, and while they are high in protein, they are also high in starchy carbohydrates, putting them on the smart carb list.
What is a smart veggie?
Smart veggies are your typical leafy greens, broccoli, tomatoes, squash, carrots and mushrooms to name a few. Along with a burst of color, these foods are excellent sources of health promoting phytonutrients, fiber, vitamins and minerals! Besides being tasty, they are filling and nutritious. Make veggies part of every meal, and while the suggested serving size is equivalent to two fists, you can actually eat an unlimited amount of veggies.