The shrieking cacophony of your alarm jolts you out of bed way too early for your own liking. The only thing that will make you feel like you’re not a zombie is gulping down a cup or two of coffee.

If you have time to make anything for breakfast, it’s most likely just a piece of toast. Your day is so busy that you don’t have time to eat anything else until 1:00 or 2:00 p.m. Maybe for lunch, you’ll scarf a turkey sandwich with wheat bread, mayo and tomatoes and lettuce.

By 3 p.m. you wish you worked for a progressive company that encourages employees to refresh in a nap pod.

Can you relate to this? If so, you’re setting yourself up for binge eating later in the evening to make up for the insufficient calories earlier in the day. This can lead to weight gain.

To prevent this, you need to do the following:

• Include protein, natural dietary fat, and slow-burning, low-starch carbohydrates at every meal. Miracle Noodle, of course, is a great substitute for high-starch carbs like pasta.

• Eat at consistent times every day. This will get your body used to a regular routine and help eliminate cravings.

• Eat enough fiber at every meal. Fiber helps keep you full. Vegetables are loaded with fiber.

• Avoid sugar: sugar can raise blood sugar levels. After blood sugar levels come down, your blood sugar levels can actually become lower than before the meal. That’s why binge eating can occur; it’s a vicious cycle.

• If you need to snack, eat a handful of fruit with nuts and/or seeds. The natural fat from the nuts/seeds will help keep you full.

Small changes in nutrition and eating habits can make a huge difference. Here are some other ways to maintain energy throughout the day. Adopt these principles and you will likely not succumb to overeating.

Eat food that gives you steady energy

You shouldn't feel either wired or dead tired after you eat or drink something. If you feel an energy crash within an hour or two hour after eating, you didn’t eat the right food(s). Usually, it’s because of eating too many high-starchy carbs such as regular pasta or rice.

Eat at regular times throughout the day

New research suggests that for those that have trouble with overeating, eating three meals a day is better (see our blog on this subject). Some dietitians recommend eating at the same time every day to help maintain blood sugar levels and prevent energy crashes. For example: 8 a.m., noon, and 5 p.m. If necessary, you can have a snack at 8 p.m. of a handful of olives or fruit with walnuts or other nut/seed options.

Don’t be afraid of fat

Even if you want to lose weight, you need to eat dietary fat, healthy sources of dietary fat, that is. Healthy dietary fat serves several important health functions, one of which is helping in reducing the size of abdominal fat cells! Healthy sources of fat like avocado, olive oil and nuts and seeds also help give structure to our trillions of cells.

Fat contains over twice as many calories per gram as carbohydrates and protein. This is a double-edged sword. Healthy fat is nutrient dense so you don’t need to eat a lot of it to feel full. But because fat contains 9 calories per gram, limit your portion sizes if you’re trying to lose weight.

Stay tuned for Part 2 of learning how to prevent energy crashes!

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You’re not alone if you’ve ever felt some of the following unpleasant symptoms:

• -heartburn

• -bloating

• -diarrhea

• -constipation

• -foggy brain

• -skin problems

• -abdominal weight gain

What do all these symptoms have in common? They all stem from problems in the digestive tract. If you’re trying to lose weight, you must take care of your digestive tract, and that means first getting to know your system, which many people are ignorant about; we simply put food in our mouth when we are hungry and seldom think twice about how the food we eat affects our digestive tracts.

But our digestive tract is home to much of our immune system. If you don’t take care of your digestive tract, not only may you gain weight, but your health may suffer as well.

Did you know that even before the first bite of food you chew, your digestive tract can already be working? Thinking about food itself can cause digestive juices to be released in the body! And your mouth has digestive juices that help break down food right from the first bite. One tip for weight loss is to chew your food more slowly so that the juices have more time to help break down food into nutrients your body can use.

If you experience heartburn or indigestion don’t reach for the antacid in the cupboard. Most people do not have enough acid in their stomach. This is one main cause of heartburn; it’s not too much acid that causes heartburn, it’s not enough!

Also, try to reduce the amount of starches you eat with proteins. For example, a steak and mashed potato may sound heavenly for dinner, but your digestive juices have to work very hard to break down just the steak. On top of that, your juices are having to work overtime to break down the potato into simple sugars.

Heartburn and other problems associated with digestion often occur because of the combination of high-starch foods and protein. This isn’t to say you can never eat starches with protein, but do try and go a couple weeks with restricting your high-starch intake when you eat fish, chicken, beef and other proteins. You’ll likely feel better and possibly lose weight.

You may want to take daily probiotics and digestive enzymes to help support your digestive system.

Obviously, eat plenty of whole foods, mostly plant-based, aka vegetables. An easy way to get plenty of veggies (which contain weight-loss supporting fiber) in the morning is to make a juice. In a high-quality food processor, add some kale, carrots and spinach and toss in a handful blueberries and a pinch of a natural sweetener like stevia.

If you’re going to eat starchy foods like a baked potato, try to eat it with not only vegetables like kale and spinach and arugula but also healthy fats like avocado and sliced almonds. The healthy fats will help slow down the digestion, which is what you want for steady energy and to eliminate cravings for sugars or salty treats later.

Save 15% on Miracle Noodle With Every Order!

Meeting your weight loss goals will be a whole lot easier when you go on the Miracle Noodle Auto Ship program. Select how often you want Miracle Noodle delivered and what products, and you'll save 15% on every order. Learn more here.

Let's take a couple common high-carb things that billions of people consume around the world every day: regular pasta, noodles and rice, and regular soda. 

A suggested serving size for regular pasta and rice is about three-quarters of a cup. There are 200 calories in the serving size. But how many people actually stick to one serving size? Not everybody, that's for sure. So let's call it 300 calories, minimum for when you eat regular noodles or rice. 

The 300 calories, in and of itself, is not necessarily high, considering for weight loss, you'll want to consume approximately 1,500 calories a day (less if you're trying intermittent fasting a couple days a week). But there are two problems with this particular 300 calories. Eating lots of high-starch foods like pasta, noodles and rice and baked goods can raise blood sugar levels and clog the liver. A sluggish liver slows metabolism. 

Also, if you're trying to lose weight, you need to cut calories, but without sacrificing your energy levels, thus making you vulnerable to mood swings. 

So what's the solution to slashing the 300 calories a day from high-starch foods? Why, of course, Miracle Noodles!

Here's where the easy-to-use diet math comes into play:

• 300 calories from pasta or other high carb per day x 7 days of week = 2100 calories
• 2100 calories x 4 weeks = 8200 calories
• ONE POUND OF BODYFAT = 3500 calories

You don't even have to subtract the 3500 calories from the 8200 calories if you're not great at math (the answer: 4,700 calories) to see how you can slash thousands of calories from your diet every month. 

Memorize that monthly figure again: 8200 calories ... that's how many calories you could cut out by switching to low-carb options like Miracle Noodle. Actually, many of Miracle Noodle's shirataki pasta alternatives are ZERO CALORIE!

Now let's take the same comparison with soda. A can of regular, sweetened cola has about 150 calories, this being for a 12-oz. can, or a cup and a half. Again, though, keep in mind your average American sometimes consumes more than one 12-oz. can, especially if they are partial to Big Gulps. 

Back to the DIET MATH CHALKBOARD we go!

150 calories from one soda x 7 days = 1050

1050 calories x 4 weeks = 4200 calories

And do you remember how many calories in one pound of fat?........3500

Hopefully now, you can see why some people seem to put on a lot of weight in a short amount of time. You can easily put on 20 pounds a year. But switching to Miracle Noodles and healthy low-carb drinks can help you just as easily lose 20 pounds a year, if not much more. 

Some diet math purists will argue that just because a pound of body fat has 3500 calories does not mean that if you reduce your diet by 3500 calories, there's a guarantee you'll lose a pound. 

While that might be true because of individual metabolic factors, you can see how easy it is to reduce your monthly caloric intake by 10,400 by ditching the soda and other foods loaded with sugar as well as high-starch pasta. 

Do that and it's highly likely you will lose weight even if everything else you're doing is the same!

Throw in some moderate exercise like 30-minute walks every day and you'll lose even more weight!

• Remember to eat some dietary healthy fats at every meal so you stay full for several hours. Don't be afraid to eat fat even if you're trying to lose weight. High-starch and heavy sugar are your mortal enemies!

Pass this diet math on to your friends to share how easy it is to lose weight!

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