Page 4 - Brian Morrison Program

CROWDING OUT
This means adding more whole foods into your diet rather than focusing on removing certain foods. Since food habits form over many years – and food choices often have an emotional component – simply taking things out of the diet usually doesn’t work well for very long. Crowding out is all about the possibilities. Plus, not restricting actually reduces cravings for other foods.
1st meal
- Oatmeal (homemade or restaurant) - Oatmeal is very filling and may help
you lose weight by preventing you from snacking in between meals. Other benefits of oatmeal include lower blood sugar levels and a reduced risk of heart disease. Pro Tip: Add some chia seeds for increased fiber and heart healthy omega-3 fatty acids.
- Smoothies: Smoothies can serve as a meal if you bulk them up with filling ingredients, healthy fats and proteins.
Last meal
- Healthy protein, fats
- Green salads, vegetables
- Whole grains (brown rice, breads, pasta, quinoa)
- Health(ier) fast food options – small sizes only
Desserts
- Apples, bananas, yogurt, nuts, dark chocolate, green juices
Drinks
- Water, sparkling water, green tea, herbal teas, coffee
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These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent any disease.