3 Snack Breaks to Incorporate into Your Marathon Training Routine

Building your strength to carry your body 26.2 miles takes months of training. To successfully cross the finish line, you must fuel accordingly every step of the way. So, if you’re new to marathon training, the structure of your diet will look different than the recommendations you initially received when you started your MealMD journey. 

Generally, a runner’s diet requires more protein than the average adult’s. To increase your protein intake, select reliable sources of protein that offer versatility (like our grilled pesto chicken or chicken teriyaki). A runner’s diet should also include more complex carbohydrates and healthy fats than we usually recommend, but these food groups are essential to building stamina while running long distances. Your designated MealMD health coach can offer well-balanced recommendations within our rotating weekly menu to satisfy your body’s training needs and other health issues. 

Proper hydration is essential to your success when you’re in the middle of a rigid training regimen. The amount of water or electrolyte fluid you drink – and when you drink it – help you avoid the extremes: feeling parched or too full of fluids. Here’s what the experts recommend for everyday training: 

Pre-run: Drink to thirst, or drink 4-8 ounces of water or an electrolyte drink for every 15-20 minutes you plan to be on the move. We’re advocates of sports drinks like LMNT and Thorne Catalyte. 

Mid-run: If you prefer taking your fluids on your run, you can apply the recommendation above in real time. 

Recovery: After finishing a run, treat yourself to a hearty chocolate milk. A serving has the perfect balance of protein, healthy fats, and complex carbs to repair your muscles after a long run. 

When training for a marathon, you are exerting copious amounts of energy for several hours a day. We recommend scheduling three designated snack times to keep you fueled and energized during your race. 

Pre-race: Fuel with protein and carbohydrate combinations 30-60 minutes before you begin your run. To avoid an upset stomach on race day, stay true to the same pre-run snacks that helped you feel energized throughout your training.

Mid-race: Now that you’ve been on the move for hours, your body needs constant nourishment. Stay ahead of the exhaustion by fueling with carbohydrates (like dried fruits or energy chews) every 30-45 minutes you’re on the route. 

Recovery: Bite into your well-deserved snack within an hour of crossing the finish line to replenish your carbohydrate stores and repair your muscles. We recommend high-potassium snacks or another trusty protein-and-carb combination like our yogurt bowl with almonds and berries. 

When preparing for something as physically demanding as a marathon, your diet structure will cater to your body’s needs. In addition to healthy fats and proteins, your meals may include more carbohydrate-packed options than we typically recommend at MealMD, so that you receive proper nourishment. When your training needs to shift, we offer the flexibility to change menu items every week, and our team is available to help you select what’s best for your body. 

MealMD is designed to cater to your lifestyle, too. As you continue to build stamina and increase the length of your runs, less time is available to prepare meals. MealMD gives you that time back by delivering meals right to your door. Simply heat and eat a fresh, flavorful plate of healthy food within 10 minutes. 



Immunity: The Gut Connection

It’s that time of year when we start to examine our own immunity. If you find yourself battling a consistent sniffle or want to avoid what’s going around your office or child’s school, you might want to examine your gut health first. Advanced immune research has found that the gut is more complex than we could have ever imagined, and approximately 70% of the immune system is housed in our gut. Our immune cells work in tandem with our microbiome – defined as the population of bacteria in our gut – to shape our immune responses to potential threats.

How does your diet play into this dynamic?

The nutrients we consume directly impact how our immune cells interact with our microbiome. When we consume healthy foods featuring a diverse set of vitamins and minerals, our bodies are more equipped to perform at their best. The same applies to our immune system. Well-nourished, strong immune cells and our microbiome are able to communicate effectively with one another to ward off infections and protect against other common viruses. As we travel back from our summer vacations and prepare our kids for another school year, it becomes incredibly important to boost your immunity and ultimately, stay healthy.

Now the important question – what actually qualifies as healthy, immune-boosting nutrients? We’re breaking down common foods that improve immunity andmake you feel good.

Fiber-rich foods feed and stimulate the vast majority of bacteria in our microbiome. High-fiber plants, like broccoli and asparagus, typically provide varied combinations of bacteria. A good rule to remember is that the more color on your plate, the more bacteria are present to strengthen the gut. While a healthy gut can provide protection from infections, it also improves your digestion by promoting regular bowel movements. That’s why MealMD purposefully incorporates fibrous foods into our weekly menu.

Cue healthy fats. While “fat” is a word that can carry a negative connotation, healthy fats actually support immune cell production and strengthen their overall function. At MealMD, we bring back the (good) fat. You’ll find deliciously cooked salmon or chicken as part of our balanced meals to give you healthy fats and the protein you need to support your body. In addition to boosting your immune system, healthy fats provide a plethora of benefits, such as proper hormone production and reducing inflammation in your gut.

Cut the over-processed meals and sugary snacks. Poor gut health is directly tied to obesity. People who regularly consume foods that lack the proper nutrients cannot sufficiently nourish the immune system and are therefore more susceptible to illness. Unfortunately, the typical Western diet promotes unhealthy eating patterns, and we want to break that cycle. For many, ingredients in packaged foods – like high-fructose corn syrup – drive cravings and make it harder to put down the box of crackers or sleeve of cookies.

With more than 93 million Americans struggling with obesity in some form, our health is not only impacting our waistline – it also impacts our finances. Those who are considered obese spend 42% more on direct health insurance than an average healthy adult because of their medical issues. Take control of your gut health by selecting more immune-boosting foods.

Interested in learning more about how our program can help you boost your gut health? Click here to contact us to learn more.



How Hydration Affects Your Digestion and Weight Loss

How Hydration Affects Your Digestion and Weight Loss 

Because our bodies are primarily water, hydration is an essential (and often overlooked) aspect of maintaining a healthy lifestyle. Water helps regulate body temperature, keeps joints lubricated, delivers nutrients to cells, removes waste, and keeps organs functioning as they should. How much you drink on a given day can affect everything from the quality of your sleep that night to the likelihood of developing certain diseases long-term. 

So how do you know if you’re drinking enough water? 

Recommendations vary. The amount of water you need can change based on your age, sex, level of physical activity, and even the climate where you live. We recommend aiming for half your body weight in ounces of water daily – but it’s always good to have a conversation with your doctor to see if you’re getting what you need. 

Now, the most important part of staying hydrated is to listen to your body. Every body needs a different amount of water to function properly, but the symptoms of dehydration are similar for everyone. You should watch out for symptoms like:

If you experience any of these symptoms, it could be a sign that you need to increase your water intake. 

Hydration and weight loss 

Many studies suggest that drinking water can help you lose weight – although researchers are still unsure why a higher water intake can lead to weight loss. We’ve seen a positive correlation between drinking water and losing weight among our clients, and here are a few reasons that may explain why:

Tips for staying hydrated 

By the time you feel thirsty, you are already dehydrated. It’s important to consistently replenish what is lost during normal daily activities. Here are a few tips to help you increase your water intake and stay hydrated: 

Hydration is just one element of your weight loss journey. Our meal planning service is designed to help you develop a wide range of healthy habits to help you lose weight and feel more energized. At MealMD, we not only provide nutritious, ready-made meals to help curb cravings, we’re here to teach you how to make healthier choices for life. Reach out to learn more about how to fuel your body. 



The Relationship Between Sleep and Nutrition

Have you ever noticed that it’s more challenging to resist the temptation of nutrition-empty junk food when you’re tired? Or maybe how eating sugary foods can cause a more fitful, less restorative snooze? It’s not just your imagination. 

There’s a strong connection between sleep and nutrition. Sleep impacts what you eat – and what you eat also affects your sleep. It’s a reciprocal relationship. 

The good news? Once you understand the science behind sleep and nutrition, you can rest easy knowing you’re making healthy lifestyle choices. 

Poor sleep causes hormone imbalances 

When you have energy from a restful night’s sleep, you tend to make wiser, more healthful food choices. 

Several studies have investigated why people tend to eat more or make less nutritious choices when tired. According to the National Sleep Foundation, the average adult should receive 7 to 9 hours of sleep per night in order for the body to fully recover and harvest enough energy for the following day. The average American adult sleeps less than 6 hours per night. Lack of sleep has been linked to hormone imbalances of ghrelin (the hunger hormone) and leptin (the fullness hormone). 

If you don’t get enough sleep, leptin levels drop, and ghrelin levels increase. You wake up feeling hungry, which can significantly increase the calories you consume. Studies have shown that the effects of this hormonal imbalance have been linked to weight gain. 

Cravings are harder to ignore when you’re tired 

Increased ghrelin levels don’t just make you feel hungry. They also make you crave unhealthy food choices. Researchers have found that the desire for high-carb, high-calorie fares increased by as much as 45% when ghrelin levels spike. 

When you’re sleep-deprived, the first thing you want to reach for is a starchy, sugary, or high-calorie snack. According to the National Sleep Foundation, you are more likely to act on those cravings when you are sleep-deprived than you are when you get plenty of sleep. It’s why you wake up at 3 a.m. and reach for that last slice of pie instead of a handful of carrots.

Healthy choices can help you reset your sleep cycle 

If you’re having trouble falling and staying asleep, the culprit could be what you’re reaching for while in the kitchen. When you’re low on energy, you tend to settle for the most convenient option to satisfy your hunger, like low-nutrient, high-carb bites that are ready to eat. Diets like this will make you feel irritable and sluggish. A solution to this? Have healthy, low-maintenance options in your refrigerator, like meals from MealMD. Heat up a filling, well-balanced meal rather than a greasy slice of leftover pizza. 

In addition to keeping pre-cooked meals readily available, specific foods and habits that can affect your sleep quality. Here are a few tips we share with our clients at MealMD to encourage healthier choices that will leave you feeling energized and refreshed. 

Do 

Don’t 

At MealMD, we create satisfying, nutritious meals packed with all of the ingredients you need to fuel your body and help you enjoy a more restful sleep. We can help you reset your sleep cycle and curb your cravings with nutritious meals and education to help you learn how to make healthier choices for life.



How to Combat Insulin Resistance

What is insulin resistance – and how do you combat it? 

If you have tried low-fat diets, counting calories, and endless hours of exercise without success…you are not alone. 

The problem isn’t you. It’s the information you’ve been given. Institutional dietary guidance is often flawed, outdated, and can actually contribute to higher insulin levels and weight gain.
 
The traditional recommendations for weight loss – “eat less, move more” and “calories in, calories out” have consistently failed in scientific studies. 

Weight loss, it turns out, is not a willpower problem – but it is, in fact, a hormonal problem. The good news is that we can help you manage the hormones that prevent you from losing weight.

What is insulin?

Insulin is a hormone made by the pancreas that helps blood glucose (sugar) enter cells where it’s used for energy. It is this critical hormone that regulates metabolism. When blood glucose levels rise after eating, your pancreas releases insulin into the blood. By shuttling glucose into the cells, insulin effectively lowers blood glucose to keep it in the normal range.

What is insulin resistance?

When we eat foods that spike our blood sugar levels (hello carbs), insulin is released to move the sugar into the cells for energy and into our liver and muscles to be stored as glycogen – where storage is very limited. All of the excess sugar that is not needed immediately is stored in the body as fat – where storage capacity is unlimited.

The problem is that chronically elevated blood sugar levels (often the result of constant snacking and higher carb meals) lead to insulin resistance. The insulin itself is fine, but our tissues are resisting its effect. Our cells have developed a higher tolerance to insulin, and it takes more and more insulin to move the sugar where it’s needed.

When your insulin levels are elevated, it’s impossible to burn fat. In short, insulin resistance causes your fat cells to take over and you feel out of control because, despite your best efforts, you can’t seem to lose weight.

How do you fight insulin resistance?

Eat the right foods. Here at MealMD, we believe that food is the foundation of a healthy lifestyle. The fuel you put into your body matters. We can help you make healthier choices that not only help you manage your hormones and combat insulin resistance, but also leave you feeling full and energized. 

Research has shown that a diet of highly processed, high-carbohydrate foods has been linked to insulin resistance. The problem is that our bodies digest highly processed, high-carbohydrate foods very quickly. This causes your blood sugar to spike and puts extra stress on your pancreas to produce a lot of insulin, which, over time, can lead to insulin resistance.

Part of the reason why the “calories in, calories out” method of weight loss doesn’t work is because calorie counting puts all food on a level playing field. Meanwhile, we know that 100 calories from chicken will produce a much smaller insulin response than 100 calories from candy. So, what you eat matters as much or more than how much you eat.

MealMD has been specifically designed to battle insulin resistance, promote weight loss, and restore a healthy metabolism. Our program replaces refined carbohydrates with nutrient-dense vegetables that are slow to trigger insulin. In addition to our carefully selected carbs, we embrace healthy fat and protein to help keep you full and satisfied. 

Get active. Making time for exercise is beneficial for both your mental and physical health. But did you know that exercise can also dramatically reduce insulin resistance in both the short and long term?

Regular exercise builds muscle that can absorb blood glucose. Plus, physical activity opens up an alternate gateway for glucose to enter muscle cells without insulin acting as an intermediary, which reduces your cells’ dependence on insulin for energy. A single session of moderate-intensity exercise can increase glucose uptake by at least 40%. While this doesn’t reduce insulin resistance itself, it can help you improve your blood sugar control.

Lose weight. Given what you now know about how insulin affects your ability to burn fat, this might seem like unhelpful advice. But hang in there. 

Excess weight, and especially excess belly fat, cause your body to be less efficient at managing blood sugar and insulin levels. In its test group, the MealMD program achieved an average weight loss of 7% in customers starting weight in only 8 weeks’ time. an average of 7% of their starting weight in the first 8 weeks. Reducing those fat stores up front helps to reverse insulin resistance and makes it easier to continue losing weight. As your tissues regain their normal response to insulin, blood sugar levels return to normal, and stored fat can be accessed for energy.

MealMD is not a diet, but a lifestyle that helps reduce your blood sugar and insulin levels, all while keeping you satisfied! So enjoy our three meals a day, avoid snacking, and try to go at least 12 hours between dinner and breakfast to open your fat stores and maximize weight loss. We think you’ll be amazed by the results. If you have any questions, do not hesitate to reach out.

See the MealMD Difference

If you’re ready to start feeling better, looking better, and regaining control of your overall health, MealMD is the chef prepared, doctor designed health and wellness meal plan for you. We provide three ready-to-eat meals a day, six days a week and an evidence-based curriculum and coaching to help you achieve your health goals. We take the guesswork out of eating right so you can enjoy perfectly nutritious meals without the fuss. Reach out to get started!



5 Tips for Setting Sustainable Wellness Goals

Whether you simply want to lose weight or tackle a variety of health concerns – setting wellness goals is a great way to support a healthy lifestyle. 

Wellness means different things to different people – but you can break it down into three core elements:

For the purposes of this blog, we’ll focus on that first element: nutrition. Because when your body receives the right fuel, you won’t just lose weight. You’ll also:

So, how do we create sustainable goals? How do we change our ingrained habits and stick to our goals in the face of temptation? We have a few tips to help you get started.

DEFINE YOUR GOALS AND HAVE AN ACTION PLAN.

You can’t reach your goals if you never define what they are. Just saying that you want to “be healthy” or “lose some weight” isn’t going to cut it. Dig deeper. What does being healthy mean to you? Why do you want to lose weight? 

Think about your ideal future self and write down some actionable goals, such as:

Once you know what you’re working toward, you can start planning how you’ll get there. Set yourself up for success by breaking each goal down into manageable steps. Only then are you ready to start making changes to your lifestyle.

MAKE CHANGES THAT WORK FOR YOUR LIFESTYLE.

There’s no shortage of fad diets, gadgets and gizmos, and diet foods on the market that claim to help you lose weight. But the fact is that there’s no one-size-fits-all approach to sustainable weight loss. If you want to take control of your health you need a plan designed for one: you.

If you want to break your bad habits and make a real change, you need a plan you can stick to. Don’t think about it as a diet. You want to develop healthy eating habits. It’s important your plan is not so restrictive that it cuts out whole food groups, otherwise you could miss out on essential nutrients. 

Think about what works for you. How much do you think you would realistically spend on food? How are your cooking skills? What do you like to eat? If you want to see a lasting impact, it’s important to be realistic about what you can and can’t do.

PASS ON DIETS THAT RESTRICT CALORIES AND PORTIONS.

We’ve all heard the popular maxim that weight loss is as simple as burning more calories than you consume. On the surface, it sounds like common sense – or maybe the secret to how your grandmother managed her figure. But research suggests that weight loss is far more complex.

Counting calories or simply reducing your portion sizes puts all food on the same playing field. It doesn’t take the digestion process into account. Foods affect hormones in different ways. For example, 100 calories of protein will send messages to the brain to keep us full and produce a much smaller insulin response than 100 calories of candy. 

Highly restrictive diets can also lead to unhealthy food obsessions, weight loss plateaus and the development of an eating disorder. Remember, your goal is not a short-term diet – but a healthy, sustainable relationship with food that helps you achieve your goals.

PLAN FOR THE LONG TERM.

It’s great to set high goals, but keep in mind that lifestyle changes take time – they do not happen overnight. The same thing is true with weight loss. A “quick fix” most likely gets you right back to where you started and sometimes in an even worse position. Remember, weight loss is a hormonal issue. It takes time for our hormones to stabilize and our bodies to drop the weight. Having realistic expectations from the start helps set you up for success on the way to reaching your health goals.

LEAN ON YOUR SUPPORT SYSTEM TO KEEP YOU ACCOUNTABLE.

If you live with someone, getting their support is critical. Share your goals with them and ask for help if you need extra support to continue making healthy choices.

Group support also works well for some people. MealMD has a growing community of people sharing their progress and meal reviews – but you can also reach out to friends or family. You might even talk to your nurse or GP to see if there’s a local group in your area devoted to making healthy lifestyle choices.

Finally, working with a doctor or health coach can help you build a plan that works for you. Our coaches offer virtual sessions and in-person meetings to provide you with 100% support and accountability throughout your weight loss journey. When it comes to sustainable weight loss, slow and steady wins the race. You need to set goals and make an action plan that suits your lifestyle. Support and accountability also play a huge role in your success. 

If you’re ready to make a change, we’ll be there to support you every step of the way. Sign up today, and learn why MealMD is the perfect weight loss solution.



What to Expect with Your First Box

MealMD exists to help make your life healthier and your weight loss journey easier. You’ll get time back in your day to pursue your hobbies or spend more time with your friends and family. Plus, you can enjoy all the benefits that come from giving your body the right fuel: feeling more energized, glowing skin, better sleep, weight loss, improved digestion, and fewer cravings.

You already know the benefits of our meal plan boxes. The food is filling, flavorful, and quick to prep. Everything is chef prepared and doctor approved. That’s why you decided to start your journey with MealMD. 

Now, let’s talk about what you can expect from our meal planning service.

Meet Your Health Coach

Once you sign up, one of our health coaches will reach out to you and schedule a one-on-one meeting. This is your chance to set goals, ask questions, and build a meal plan that’s right for you. We’re here with you every step of the way, so you can count on your health coach to provide personalized advice via virtual coaching throughout your MealMD journey.

Choose Your Meals

You have until each Friday to make your selections for your next box. We like to keep things fresh, so expect to find a variety of tasty chef cooked meals for breakfast, lunch, and dinner each week. Whatever you choose, you’ll enjoy meals that are well-seasoned, flavorful, and filling.

Your Box, Your Way

Convenience is key to staying on track. That’s why we let you choose how you want to receive your meal plan boxes. Get delicious, healthy, prepared meals delivered to your door, or stop by our kitchen for pickup. We also send weekly emails to remind you to customize your meal plan boxes and make selections based on personal preferences, allergies, or sensitivities.

Unpack Your Box

Our meals are fresh and vacuum-sealed. Inside your box, you’ll find your individually labeled meals, a smaller white box for convenient storage in your fridge, a suggested menu, nutritional guidelines, and educational information on weight loss. There are no recipes to follow, just nutritious, chef cooked meals.

Heat and Eat in Minutes

Enjoy ready-made meals in 10 minutes or less. You can follow the included menu or your cravings. Simply pop your breakfast in the microwave and follow the instructions on the package. All you need for lunch and dinner is a microwave or pot of boiling water. It’s just that easy.

Getting your first MealMD box is exciting. It’s the first step toward a healthier and more balanced life. Our team is here to share your excitement and help you design a meal plan that works for you. 

We offer ongoing support and continuous education to encourage you to stay on track. Once you make it through your first week, we’re happy to check in and see what’s working or determine if you need to adjust. If you’re still feeling hungry, our team will regroup and make suggestions on supplemental foods. We’re committed to helping you reach your goals and teaching you how to maintain a healthy lifestyle now and into the future.

Still have questions? Check out our FAQs or reach out to your health coach.



Jump into the year with MealMD

As soon as the holidays are over the diet messages start creeping out from every corner of the internet. From juice cleanses to New Year’s resolution habits, it can be an overwhelming time to navigate health and wellness decisions. 

If you want to make a change this year and jump into the year with a priority focused on healthy living, we have a few helpful tips to share.

1. Set Health and Wellness Goals for the Year

Before you make any changes to your lifestyle, take some time to write out your health and wellness goals. Do you want to lose weight? Are you looking for more structure around mealtimes? Are you struggling to take control of hormonal imbalances? Whatever your goals may be, it’s crucial to have a clear plan of action for how you will achieve them. Set yourself up for success with reliable and sustainable changes.

2. Steer Clear of “Quick Fix” Solutions

Anything that promises results in 30 days or less sounds great on paper, but more than likely isn’t going to be sustainable in the long run. Fad diets tend to offer fast results, but lifestyle changes are needed for long-term success. You should approach your health and weight loss strategy with a legitimate, science-based program designed to maximize your body’s natural functions to burn fat fast. At MealMD, our chefs and dietitians work together to develop delicious meals that boost your metabolism, improve your digestion, and infuse your body with energy. 

3. Implement Habits That Make Your Life Easier

Tired of counting calories, crunching numbers, and agonizing over every crumb? We get it. Taking ownership of your health doesn’t have to be complicated. With a program like MealMD, you can live your life unburdened while a team of experts creates nutrition-packed and delicious meals for you to enjoy at breakfast, lunch, and dinner. There’s no more guessing about calories, how much protein or fat you should consume, or whether or not a food is “on the list.” Let someone else worry about the food while you focus on your newfound health. 

If you’re ready to embark on a path to a healthier you in 2022, we’ll be there from the get-go. Sign up today, and learn why MealMD is the perfect prescription for weight loss.



The Diet Dance: Which One Is Right For Me?

There are many reasons that an individual would choose to begin a diet or new way of eating. Some people do it for weight loss, others do it to improve their overall health, and some do it because they want to do right by their bodies. After all, we only get one body, so it’s important to take care of it. However, most of the time the question isn’t whether or not someone should diet, but rather what diet they should pursue. That’s why we’ve compiled this handy list of diets and how they work. Picking the right diet is closely linked to how successful you’ll be, so do your research and get snacking!

Paleo

The paleo diet (short for paleolithic) has been popular for many years now. It’s been modified, contested, praised, and put down. But what’s all the fuss about?

The idea behind the paleo diet is that humans, even modern ones, aren’t really designed to eat the way that we do. Our everyday habits of consuming food spawn from our ancestors settling down and learning how to farm. Farming is an important part of human evolution, but those who study the paleo diet say that even after all this time, our bodies didn’t change to support this lifestyle or the processed foods that come with it.

The paleo diet focuses on lean meat, fish, fruits, vegetables, nuts, and seeds. Essentially, you’ll eat foods that could be acquired through hunting and gathering just like our predecessors did. If you’re considering following the paleo diet, you’ll want to avoid processed foods, grains, beans, sugar, and reduce your carbohydrates and salt intake.

Those who follow the diet report weight loss, better blood pressure, better glucose levels, and more prolonged feelings of fullness.

Keto

The keto or ketogenic diet is a way of eating that focuses on reducing carbs and replacing them with fat. The basic goal of a ketogenic diet is to move your body into a state of ketosis. Ketosis is achieved when your body begins burning fat for fuel instead of carbs. It’s a physical metabolic state that you must maintain in order to get the most benefit from this specific way of eating.

Keto focuses on balancing a series of macronutrients (also called macros) to achieve ketosis. Those macros are carbs, fat, and protein. While following the ketogenic diet, you’ll have to calculate your own macros to determine what amount of each category you should be consuming. Generally speaking, keto is a low-carb, high-fat, moderate-protein diet. Fats will be a focus because they act as the primary body fuel while you’re in ketosis. Cheese, fatty meats, as well as low-carb veggies and fruits are what you can expect to consume while on the keto diet.

Atkins

The Atkins diet isn’t new. In fact, it’s been around since the 60s when it was developed by its namesake, a cardiologist named Robert C. Atkins. The Atkins diet is similar to the ketogenic diet in that it’s a low-carb, high-fat diet.

The Atkins diet also works in phases. In phase one, the goal is to reach a state of ketosis to help your body burn fat quickly. As your weight loss progresses, you’ll begin phase 2 which allows you to start incorporating some foods back into your normal daily diet while you figure out how many carbs your body can handle while still losing weight. As you approach your goal weight, you’ll swap to phase 3 and learn how to maintain your goal weight. The final phase emphasizes keeping up good eating habits and keeping the weight off.

Intermittent Fasting

Intermittent fasting is exactly what it sounds like. Intermittent fasting, also called IF, is a way of eating that involves eating whatever you’d like during certain times of the week, and restricting what you’re consuming and at what time you’re doing so on other days.

The general science behind IF is that fasting puts a little bit of controlled stress on your body, which nudges it to lose weight. Many people find a lot of success with IF, however, some individuals struggle with cutting their calories to as little as 500 a day on fasting days. Some versions of the diet even recommend eating absolutely nothing for 24 hours, save for water, tea, or coffee.

Mediterranean Diet

The Mediterranean diet isn’t necessarily new, mostly because it’s been a way of eating for as long as Greece, Italy, and Spain have been serving up food. The main principle of the diet is to consume foods that those living in the Mediterranean would eat.

If you love fish and hummus, this diet might be the one for you! With a focus on lean proteins, fresh fruits, and vegetables, along with foods with healthy fats like olives and avocados, the Mediterranean diet has noticeable health benefits. Studies have found that have found this diet may prevent conditions like heart attack, stroke, type II diabetes, and other issues. Nutrient-dense and nourishing, the Mediterranean diet is easily modifiable to meet your personal dietary needs.

MealMD Takes The Guesswork Out Of Dieting

The best part about picking MealMD is that we take all of the fuss and guesswork out of selecting a diet that’s right for you. Each of our clients gets personalized advice and tailored goals specific to their needs. We calculate the macros, ensure you’re getting a healthy balance of fat, protein, and carbs three times a day, six days a week. If you’re ready to start your journey to wellness, sign up today!



5 Low Carb Treats You Can Buy

The best part about low-carb eating is that due to its popularity there is a boatload of snacks and treats that have hit the shelve in the last few years. Eating healthy doesn’t have to be a boring trudge of salads and self-denial. Sometimes you just need a quick snack to keep you going, a bite of something sweet to take the edge off, or even an after-dinner treat. These snacks are so low-carb compliant, you can almost eat them guilt-free!

What To Watch Out For

It’s important to note that while low-carb eating has sparked the creation of a lot of innovative products that not all that glitters is gold. When you visit your local grocery store, we still recommend looking at nutritional labels for hidden carbs, sugars (or sugar substitutes you want to avoid), and allergy information. Just because something has cauliflower in it, it doesn’t make it healthy. The following snacks are vetted, tried, and true fan favorites.

Biltong

This is a delicious snack that has been gaining popularity in the last years as low-carb eating has become more mainstream. The unfamiliar name may scare some people off, but if you like beef jerky, but want to avoid all of the extra processed ingredients many jerky brands have, biltong has your name written all over it.

Originating from South Africa, this meaty treat is traditionally made with very few ingredients. The protein can vary, but usually, the recipe is simply meat, salt, vinegar, black pepper, and coriander. Unlike beef jerky, biltong is less processed and has fewer secondary ingredients like sugar or soy added to the final product. And whereas jerky is often smoked, biltong is brined and then hung up to dry, so it takes a little longer to make.

However, the final product is a bag full of deliciously spiced and flavored meat with an incredibly low carb count (lower than most jerky).

Olive Snack Packs

Olives are included in most snack lists, no matter what the diet. They’re briny, heart-healthy snacks that fit the requirements of most ways of eating. Olives are high in antioxidants which aid in the prevention of chronic diseases and help fight against LDL cholesterol from building up.

Other than being low calorie and low carb, olives are just tasty! These days most grocery stores carry snack-pack-style olives in a variety of different brands. From cured black olives to zesty kalamata and even green marinated in seasonings like garlic and chilis, olive snack packs are one of our top picks when it comes to on-the-go, low-carb munching.

Quest Protein Chips

There are several brands of low-carb chips, ranging from meat chips, pickle chips, and beyond. However, there’s one chip at the top of our list that truly satisfies that potato chip craving like no other, and that’s Quest Protein Chips. These crispy, protein-packed snacks reign supreme because they’re delicious, low calorie, low carb, low sugar and come in a variety of flavors from more traditional flavors like Nacho Cheese to something with a little kick like Spicy Sweet Chili. Perfect for dipping in hummus or eating with your favorite cheese, Quest Protein Chips leave you feeling full (thanks protein!) and tide you over until your next meal.

Seaweed Snacks

If you’re looking for a different sort of crunch, look no further than a pack of seaweed snacks. Made popular in Korean cuisine, these crispy, flaky little sheets of dried seaweed are very nutritious, with healthy amounts of riboflavin, thiamin, iron, manganese, and copper. They’re also very low carb and low calorie.

They’ve grown in popularity all over the world, and the U.S. is no different. The best part is that they come in many different flavors like wasabi and teriyaki, to more seafood leaning flavors like shrimp. Additionally, they make other food taste any better. Use them as a scoop for cauliflower fried rice, or with your favorite sashimi and fulfill your Asian-food cravings!

Rebel Ice Cream

Oh ice cream, how we love thee. Did you know that ice cream is still on the table while eating low carb? One of the most popular brands, Rebel, has a huge selection of flavors and is oh-so-creamy. Rebel ice cream is not only low carb, but also high fat, and doesn’t have any added sugar making it ideal for hitting those macros with an icy cool treat at the end of the day (or any time, really).

Two-thirds of a cup will only set you back around 190 calories and has 11 grams of fat with between 4-7 grams of carb. If you’re an ice cream lover and just gotta have your fix, then Rebel has you covered.

MealMD Has Delicious Food Ready For You

MealMD makes getting your diet and health on track easy. We pack you nutritious, chef-prepared meals for breakfast, lunch, and dinner 6 days a week. Our fresh food is designed to give you energy, keep you full, and take the fuss out of choosing your meals. Ready to get started? Sign up today!