Opt for recipes with variety. Try to get a variety of vegetables on your plate, such as dark leafy greens, beets, artichokes, onions, carrots, and cucumbers. Add cooked chickpeas, avocado, brown rice, baked sweet potato, hemp seeds, extra-virgin olive oil, and other foods rich in protein, fiber, and fat. Better yet, look for recipes that combine a variety of plant-based ingredients like Sweet Potato and Red Cabbage Slaw.
Ditching the habit and instead focus on good-for-you foods, says Frank Lipman, MD, integrative and functional medicine physician, founder of Eleven Eleven Wellness Center and author of The New Health Rules. Instead of how many calories, ask yourself where the food came from and if it's nutritious. "Healthy, nutrient-rich foods will keep hunger at bay, help maintain stable blood sugar levels, minimize cravings, and help your brain signal your belly when you're full," he says. In other words, you don't have to go through all the trouble of counting.
Some still consider fasting -- in any form -- to be "out there." "When I review diets that are not based on science, the question I ask myself is: Would I feed them to my family? In this case, the answer is a clear no," says Susan Roberts, PhD, chief of the Energy Metabolism Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging and a professor of nutrition at Tufts University in Boston.
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