Low carb, low fat, each week it's a different fad. But losing weight and being healthy are really different goals. We really can do both by eating the right foods.

You’ve heard it before, “Eat more and lose weight.” Seems impossible, but by eating the right combination of foods at regular intervals, you can adjust your body’s internal fat burning and energy mechanisms. Finding the right eating plan that helps will help you maintain a healthy weight and lifestyle, not just a weight loss, is essential.

It’s really simple. We burn energy all day long. If we replenish and refuel regularly, our engine runs smoother. By eating lower calorie foods and more fiber and protein more often, we can burn fat and be energized.

Research shows that by eating smaller amounts more frequently, people burn more fat. According to Dr. Pamela Peeke, M.D. author of several women-and-age-specific weight loss books, the female body has a unique metabolism that changes as we mature. In her books, Fit to Live, Body for Life, and Fight Fat Over Forty, Dr. Peeke addresses the metabolic and hormonal differences in our bodies and solutions for healthier eating and weight loss.

Not only does she offer eating and lifestyle changes, Dr. Peeke challenges readers to rethink their exercise motivation. Her award-winning techniques are very beneficial to people of any age, but especially geared to a holistic maturation and plan for lifelong fitness.

Eating to maintain a healthy body weight is really easier than it sounds. Much of the food you should eat is probably familiar to you as being healthy. There's a lot of common sense that goes along with maintaining a healthy lifestyle. . For a more ideas, visit Dr. Peeke’s website.

Sample menu for metabolism boosting

Remember: Snacking is important, include at least two a day. Also, you’ve heard the “8 glasses of water a day” before too, but staying hydrated really is important.

Breakfast

Make it interesting, include variety. Include foods that are protein rich, low in fat and filling.

Suggested breakfast foods to work toward refueling:

Grains

• Whole wheat bread, toast , 1/2 whole wheat bagel or english muffin
• Whole wheat pita
• 1 serving Oatmeal

Proteins: (Focus on Lean Protein)

• Nuts (almonds, cashews)
• 1 Tbs. Natural Peanut Butter
• Egg Whites (up to 4!)
• Turkey, 3 ounces sliced lunchmeat

Fruit:

• 1 Cup Berries (Strawberries, blueberries)
• 1 cup melon
• Apple slices

Dairy

• Low-fat milk or yogurt
• Low fat cheese

Lunch

Grains

Whole wheat bread, bun, tortilla or pita

Proteins

• 4 ounces grilled chicken
• 3 oz. ham or turkey lunch meat

Fruit and Vegetables (2 each)

• Melon
• Berries
• 1 cup mixed salad
• 1 cup or more any assorted fresh vegetables (green pepper, cucumber, carrots, tomatoes)

Supper

Grains

• Whole wheat serving of bread
• 1 cup whole wheat pasta

Proteins

• 4 ounces grilled salmon
• 4 ounces chicken, grilled or baked (or any lean protein)

Fruit and Vegetables

• Mixed salad greens
• Sautéed Vegetables
• Baked Potatoes or Sweet Potatoes

Snacks (at least two a day)

Choose from the following, trying to stay in the healthy low fat dairy, whole grain wheat, lean protein and fruit and vegetables:

almonds (a small handful, 8-10)

1 Tbs. peanut butter

1 serving hummus (1-2 Tbs)

1 whole grain (see Breakfast grains)

lowfat yogurt, cottage cheese, or string cheese

any fruits and vegetables

These are just guidelines; supplement your food choices with many other healthy options. You can mix and match any grain, protein, dairy or fruit and vegetable for any meal. This way of eating incorporates more healthy carbs through grains and a few starches, such as potatoes. Contrary to the popular "low carb" diet, adding in healthy carbs gives your body the energy it needs to function and revitalize.