Everything You Think You Know About Healthy Eating is Wrong and it’s Making You Fat and Tired
Oh my gosh – nutrition and diet info is everywhere! No wonder we are confused about what we should be eating, how much, when and where? The list goes on….. I personally love Dr Michael Mosley’s take on how we should eat. His method is backed by scientific evidence and its just plain makes sense. Are you ready for it?
EAT FOOD – NOT TOO MUCH – MOSTLY PLANTS
Eating food means real food, food that has been grown and is full of natures goodness. Not to much, potion control is a huge issue these days. Just look at the size of the plates we eat off compared with plates from 30 years ago. The amount we eat has grown substantially as we are living in a time of abundance. Mostly plants speak for itself, they are the lowest in energy content when compared to meat and nuts, but the highest in vitamins, minerals and fibre. SO, you can eat more and still lose weight.
Everyone has heard (and maybe lived through) the intense focus on how much you eat. This has gotten way too much attention because while this does affect your weight and energy level, it’s certainly not the “holy grail” of health.
Let’s focus a bit more on the often overlooked (and proven) benefits of what you eat and drink and how you eat and drink it.
What you eat and drink
The “calories in, calories out” philosophy (i.e. how much you eat) is being drowned out with research on other factors that may be just as important. Don’t get me wrong limiting calories, carbs or fat can certainly help you lose weight but that’s simply not the only factor for long-term weight loss and maximum energy for everyone.
When the intense focus on how much we ate didn’t work in the long-run it wasn’t really a surprise. We kinda knew that already, didn’t we? That’s why diets don’t work! Coming from a place of deprivation is not sustainable and therefore bound to fail.
You can certainly still continue to count your calories, carbs, and fat but don’t forget to also pay attention to what you eat.
Ideally, you need a varied diet full of minimally-processed foods (i.e. fewer “packaged” “ready-to-eat” foods). This simple concept is paramount for weight loss, energy, and overall health and wellness.
Every day this is what you should aim for:
- A colourful array of fruits and veggies at almost every meal and snack. You need the fibre, antioxidants, vitamins, and minerals.
- Enough protein. Making sure you get all of those essential amino acids (bonus: eating protein can increase your metabolism). But go easy on the protein as the body only needs a small amount every day to get the amino acids its needs.
- Healthy fats and oils (never “hydrogenated” ones). There is a reason some fatty acids are called “essential” – you need them as building blocks for your hormones and brain as well as to be able to absorb essential fat-soluble vitamins from your uber-healthy salads. Use extra virgin olive oil and coconut oil, eat your organic egg yolks, and get grass-fed meats when possible. You don’t need to overdo it here. Just make sure you’re getting some high-quality fats.
How you eat and drink
Also pay attention to how you eat and drink.
Studies are definitely showing that this has more of an impact than we previously thought.
Are you rushed, not properly chewing your food, and possibly suffering from gastrointestinal issues? By allowing time to sit and really appreciate and savour your food not only does it make the experience that much nicer but allows the body to properly break down the food.
When it comes to how you eat let’s first look at “mindful eating”.
Mindful eating means to take smaller bites, eat slowly, chew thoroughly, and savour every bite. Notice and appreciate the smell, taste and texture. Breathe.
This gives your digestive system the hint to prepare for digestion and to secrete necessary enzymes.
This can also help with weight loss because eating slower often means eating less. Did you know that it takes about 20 minutes for your brain to know that your stomach is full?
We also know that more thoroughly chewed food is easier to digest and it makes it easier to absorb all of those essential nutrients.
Yes, smoothies can be healthy and a fabulously easy and tasty way to get in some fruits and veggies (hello leafy greens!) but drinking too much food can contribute to a weight problem and feelings of sluggishness.
Don’t get me wrong a green smoothie can make an amazingly nutrient-dense meal and is way better than stopping for convenient junk food – just consider a large smoothie to be a full meal not a snack. And don’t gulp it down too fast.
If your smoothies don’t fill you up like a full meal does try adding in a spoon of fibre like ground flax or chia seeds.
Consider not only how much you eat but also what and how you eat it.