Start with a glass of water.

Drinking a glass of water 15-20 min prior to eating a meal helps control hunger and improves digestion.  Often we misinterpret thirst for hunger and end up overeating when really we’re just thirsty. A tall glass of water before a meal helps us get in touch with our true hunger. Water is also essential to establishing an effective mucosa layer in the stomach, the natural shield which protects the tissues from digestive acids when food is broken down; a natural alternative to antacids.

Limit alcohol consumption.

Consuming alcohol often leads to letting down one’s inhibitions. Whereas normally you would exercise restraint and turn down a calorie rich dessert, a nice, warming alcohol buzz can steer you directly to the chocolate cake. As a result, between the alcohol and the additional indulgences you grant yourself, a whole lot of extra calories are consumed.

Order a side of veggies.

If it’s not included with the meal, request a side of steamed, sauteed, or grilled vegetables.  These high fiber, low calorie, nutrient dense super-foods do their part to fill you up and displace other unhealthy foods. It can sometimes seem like a challenge to get a decent serving of vegetables when you eat out, but most restaurants will accommodate requests for veggies as a side.

Avoid appetizers or order two appetizers as your meal.

Appetizers seem like the obvious solution to take the edge off while you wait for your entree, but they almost always contribute to overeating. As discussed above, you can cut calorie consumption and improve digestion (and save money) by opting for a tall glass of water instead. Nevertheless, appetizers are often the most flavor packed items on a menu and can still be enjoyed if you opt for two and skip the entree.

Avoid fried and battered foods.

Fried foods are much higher in calories than foods prepared in other ways such as roasted, sauteed, steamed, grilled, etc. Additionally, when oils are heated beyond their smoking point, as they often are during frying, they become damaged and are believed to contain large amounts of free radicals which contribute to the risk for cancer.

Slow down and chew.

Shoveling food in, barely chewing it (let alone tasting it), and washing it down with a drink will leave you feeling overly-full, bloated, and bogged down. You will eat less and enjoy it more if you slow down. Enhance your dining experience by discovering the aromas, exploring the flavors, and thoroughly chewing and savoring each and every bite.

Antioxidants exist in all plant foods; fruits, vegetables, spices, nuts, etc. They neutralize oxidative stress caused by free radicals thereby decreasing the risk for age related degenerative disease and boosting the immune system and metabolism. Though it is beneficial to eat foods that have high concentrations of antioxidants, such as acai and other berries, it is equally important that we get a variety of antioxidants from diverse sources. If we are led to believe that we should seek foods solely for their high ORAC scores, we’d be eating pure ground cloves (the next diet fad?), which according to oracvalues.com, wins a score three times that of freeze dried acai berry.

The question we must ask is: Can the antioxidants in the acai berry maintain their integrity after all that processing? Though I don’t have the answer, I’m pretty confident that I’m better off eating my fresh roasted beets than popping a so-called wonder-pill containing a fruit that has been freeze dried, crushed into powder, traveled thousands of miles, and sat on a shelf for who knows how long. You don’t need to be a scientist to understand how to eat a healthful antioxidant rich diet – simply eat an array of fresh, unprocessed, colorful plant foods to boost the metabolism, promote health and weight loss, and reduce the damaging and aging effects of free radicals.

Fiber is also present in all plant foods (vegetables, fruits, beans, nuts, whole grains, etc) and is vital for health and weight loss. Fiber slows the absorption of sugars into the blood thereby stabilizing energy, decreasing sweet cravings, and curbing hunger. Fiber rich foods increase satiety and keep you feeling full longer. Additionally, fiber aids weight loss and supports health by cleansing the colon and promoting detoxification. According to one of my favorite authors, Mark Hyman, M.D., “…fiber is a powerful substance that has the ability to help you lose weight; lower your blood sugar and cholesterol; reduce your risk of cancer, heart disease, and diabetes; and reduces inflammation. Fiber [also acts] like a sponge that soaks up fat and sugar in your gut and both slows and prevents some of their absorption” (”Ultra-Metabolism” 51).

Both antioxidants and fiber are, without a doubt, essential components for achieving your health and weight loss goals. However as for the Acai Diet, I recommend that you save your money and do not buy these trendy supplements. Instead, go to the produce section of your local health food store where you will find your “fountain of life”, “miracle pill”, weight loss solution, and dinner all in one.

See my article Picking the Perfect Peach for tips on choosing the best produce.