#I eat smaller meals more frequently I have protein and complex carbs

[tj-crochets]

anybody else ever think "oh I'm the kind of stressed where I should distract myself and make something, like a stuffed animal" and then it turns out no, your blood sugar was just low? I've got a new record low (but technically still not hypoglycemia) blood sugar and a three and a half foot long worm plushie (it only occurred to me to check my blood sugar after I was done making the worm, I'm fine now but ugh)

[the2amrevolution]

Chronic diarrhea can fuck up your pancreas too. You body wants to get energy from you food. If you don't give it time to absorb all the nutrients, all it gets is the easiest to digest stuff - sugar.

Your blood sugar will lower short term because your pancreas is still sending out a normal amount of insulin while you aren't getting much of the more complex sugars, proteins, and fats. You'll lose weight short term from dehydration, but also from malnutrition as you body starts to burn off fat stores and muscle to get the missing nutrients.

However, your body 1) wants to live and 2) doesn't want to eat itself if it doesn't have to. So what will happen is your pancreas will start sending out higher amounts of insulin so that it can get more sugar broken down before the food passes through your system. This causes blood sugar spikes, extra sugar being stored as fat when you body can make it, and still loss of muscle because you still need proteins to make energy. You will also be constantly hungry because you aren't getting enough nutrients per stomach emptying. You may even develop what appears to be pre-diabetes or type 2 diabetes, and your doctor will tell you to reduce your sugar and overall carb intake, but doing that won't help you if you are still having chronic diarrhea.

It absolutely boggles my mind that the standard first medication given to people who have an A1C above normal range is metformin aka the "you're going to shit yourself" drug. It allegedly is supposed to decrease your insulin levels and thus your blood sugar. What happens to a very large amount of people is anything they eat runs right through them. It may work short term just like "diet cleanses" do, but then you'll just have a compounding problem if your high A1C wasn't caused by high motility to begin with because now your pancreas is going to try to send out even more insulin to get sugar faster so you can actually produce energy. If you already had high motility, metformin will just make you more miserable.

If you are having diarrhea with or without cramping, nausea, hot flushing, etc. frequently - during menses is fairly normal, but outside of that, it shouldn't be more than maybe once or twice a month if you ate something weird or had a high stress situation/adrenaline rush - then something abnormal is going on. It could be a food sensitivity/intolerance (a shortage or lack of a specific digestive enzyme), a mast cell reaction (an immune system reaction without the presence of antibodies), a medication/supplement side effect, or a neurological motility problem (to many contraction signals or overly sensitive to them).

If you can do it, a food and symptom diary and/or an elimination diet can help you ID if there is a specific food that is causing you problems. Don't do these things without professional guidance and supervision if you have a history of eating disorders, and don't forget that the goal of an elimination diet is to add back any food that doesn't cause you symptoms. No foods are good or bad across the board. You just want to figure out if there's something that doesn't agree with your body personally and stop eating that while still eating everything else you want.

If you have chronic migraines with nausea/diarrhea, make note of what you ate not just directly before but for several meals leading up to the symptoms. A digestive enzyme problem is typically fairly quickly after eating the problem food (your classic lactose intolerance reaction). Mast cell reactions can be smaller and cause a build up of histamine until a threshold is crossed and symptoms are triggered, so you have to consider all histamine sources including muscular exertion.

For example, pork is one of my mast cell triggers. I also have true allergies. If I eat something containing pork, I may not have a negative effect right away. If I then have turmeric or rub my face against one of my cats or if ragweed levels are high or if I do something that requires physical exertion or if it's too hot out or go get my allergy immunotherapy shots or a combination of any of those or a myriad of other things, I may have a migraine with diarrhea 16-24 hours after I ate the small amount of pork. If I have something entirely pork based or cooked in bacon grease, I will have severe reflux, a migraine, etc. much sooner, but it's possible to have reactions from things that you would never consume in a high enough amount on it's own, like food dyes and additives, to make a connection without keeping close track of all histamine sources.

If nothing changes with an elimination diet, then the problem is more likely from a medication/supplement, which you can research yourself or talk to a doctor or pharmacist about to see if any stand out as a possible cause, or a more complex issue that requires medical testing.

i hate the diet industry as a whole, but there’s something so DEEPLY insidious about how “cleanses” and the marketing thereof is pathologizing… digestion.  like, basic concept of it – the process of eating food, extracting nutrients over time, and removing anything indigestible by pooping at the end.

your digestive system should not ever be “clean”.  it is full of bacteria.  it contains bile and shit and mucus.  this is normal and healthy.  you do not have “pounds of toxic sludge” in your body, that is partially digested food and unless you are constipated, it is supposed to be there.  your organs are still extracting nutrients from it.  

your intestines are not meant to be 100% empty.  you should have food moving through your system– you deserve to eat, and you deserve to digest that food as best you can (digestive problems gang, how’s it going?).

you are not losing fat tissue when you take laxative teas, you are losing water, nutrients, electrolytes, healthy bacteria.  and even if you were?  fuck that.  fat people shouldn’t be bullied into taking laxatives.  constant diarrhea is not pleasant or healthy or better than being fat.  let us fucking eat and digest our fucking food.

[entirebodyexercise]

How to Get Six Pack Abs? - 10 Tips for Success

One of the main factors people arrive on this web site is to understand the best ways to obtain 6 pack abs. They take a look at devices, different workouts and other insight about obtaining ripped abs.

I felt the time to place every little thing together and also create a full guide on just how to obtain those 6-pack abs. Listed below you will find all the sources you will certainly have to get a tummy you dream of.

Anyway, you must maintain in mind that obtaining six-pack abdominals depends mostly on your current body fat level.

You could have reviewed a number of times 'Everybody has abdominals, merely it is covered with fat' or 'Abs are made in the kitchen' The most vital action is to obtain rid of the fat covering your abdominal area. You will discover everything you should learn about shedding fat, merely maintain reading on.

Now allowed's see the 10 most vital elements to get torn abs.

Stay Away from Processed Foods

Processed foods take a big thing in our nourishment. In this world where we have no time to cook, the most convenient method is to acquire something from the regional store.

The bad news is that these foods contains a number of unnecessary components which in the long term cause stomach fat and also various illnesses. A lot of these items are high in coloring brokers, sulfites, chemicals, fabricated sugars and trans-fats which are accountable for high body fat degree. They are high in reduced top quality carbs.

You must quit consuming these foods as much as possible and also start cooking your very own meals from healthy and balanced active ingredients. You should get the real food with actual benefits. Take in even more veggies and also fruits, as well.

Increase Your Protein Intake

Protein is essential for the bodybuilding process, and also it is very important in other procedures. Healthy protein abundant foods have a great benefit that is they fill us far better in a very long time. After consuming a lean steak with vegetables, we feel pleased longer, and keeping that we have no temptation to eat something.

Eating foods high in protein absolutely aids lose fat as well as weight. On top of that, protein assists muscle mass to grow as well as recover, so you can workout out more efficiently.

Do Not Eat Unhealthy Fats

When we heard the word fats we believe all of them are bad. Vice versa! There are 2 sort of fats you need to prevent: saturated fat and trans fat. Virtually all of the stated refined foods are high in these, so it essential to obtain rid of procedure foods.

Margarine, fried foods, readily baked pastries, meats with high fat such as pork and also beef are high in these sorts of fats. So, you will certainly have to obtain rid of them.

The good news there are two type of fats which also assist to obtain eliminate body fat if you eat them frequently. These are monounsaturated and also polyunsaturated fats. Olive, peanut, sesame, soybean oils are high in these. Foods like fat fish, numerous nuts and also tofu likewise have a lot.

Drink More Water

As you possibly understand, our body has virtually 70% water making it one of the most essential nutrition. Taking in sufficient water is crucial for proper body functioning as well as researches have actually confirmed that it helps fat loss, as well.

Drinking a glass of water throughout your dishes aid to consume much less and also with that absorb less calories. It is additionally important to consume alcohol enough water during and also after your exercises to stay clear of dehydration as well as to assist your muscles to recover.

Eat Smaller Portions, however Much more Regularly during the Day

Firstly, among the dishes, one of the most essential is the breakfast. It ought to be high in protein, facility carbs and healthy fats. A well-made breakfast not just provides you energy throughout the day, however likewise rates your metabolism level up.

Researches have proved that eating 4-5 times a day significantly minimizes the threat of weight problems. Nevertheless, do not assume that consuming even more compared to 6 times will bring you better results.

What is the reason that you slim down while you eat a lot more? The description is basic. If you eat a lot more times on a day your body knows that even more food is coming, so it speeds up the level of metabolism up as well as burns more calories. Since your body constantly has sufficient nourishment to make power, there is no should store fat for the future.

Besides the weight loss benefits, eating much more frequently on a day helps to have more energy so you might execute far better psychologically and also physically.

But do not forget that we are discussing little portions of healthy and balanced meals.

Eat Good Carbs

Generally, carbs are used by the body to produce blood sugar which gives power. There are 2 sort of carbohydrates: complex and simple carbohydrates.

Complex carbohydrates are the ones which we need to consume to avoid hopping on fat. These kinds of carbs need even more time to be refined into glucose, so they provide power for a longer time. We could call them the great carbs.

Foods such as whole-grain items, brown rice, whole grain rye, oats, barley and also corn are high in these beneficial carbohydrates, and also they are abundant in fiber. They make you completely satisfied as well as provide power for a long period of time. You require to include them in your eating routine.

Simple carbs are broken down much faster improving the level of the blood sugar. They provide a big boost of energy for a short time period. Foods high in straightforward carbohydrates are responsible for kind 2 diabetic issues as well as various heart diseases. They force our body to store fat. Avoid consuming foods and beverages like soft drink, covereds, baked products everything which are high in sugar.

Anyway, fruits include simple carbohydrate too, this is the fructose. It is likewise a simple carb, it does not damage down so fast, and also it has no negative results on health.

Do Cardio Frequently

Cardiovascular workouts are essential if you desire to have washboard abs. Short, yet extensive cardio workouts aid to burn fat and also at the exact same time create your cardiovascular system. Cardio workouts could be anything from running, walking to aerobics.

The purpose is to enhance the heart price and with that blood flow throughout the body. Considering that you utilize your whole body for executing the activities, it raises the power use. Your body burns much more calories. Do cardio exercises at least 4 times a week for 35-50 min.

Do Abdominal Workouts

Most people believe abdominal exercises are one of the most crucial action to obtain 6 pack abdominals. Core workouts are necessary to tone and also reinforce the abdominal muscles as well as second ones. They are not the secret to get fixed abs.

If you comply with a healthy diet and do cardio, you do not require to educate your ab muscle mass a lot more compared to 3-4 times a week. It is even adequate to do 10-15 minutes exercises. Stomach muscles are the exact same as other muscles, so we need to train them like that.

Although, it is vital to function you entire core, not simply your abdominals. This indicates besides your rectus abdominis, which offers the 6 pack looking, you have to exercise your obliques and also reduced back, as well.

Furthermore, top quality is constantly more essential than quality. You have to do the workouts effectively no issue if you do bodyweight core workouts or ones with ab equipments. Lastly, you need to raise the resistance regularly and alter your program to maintain the progress.

Combine Cardio & Workouts

From my encounter, the very best technique to get rid of fat and also reduce weight is to combine cardio with bodyweight or weight workouts. This combination increases fat burning amazingly and also at the same time helps to develop solid and also lean muscles.

For those that desire to obtain a fixed belly the best means is to incorporate abdominal workouts with cardio exercises. I do heavy bag training with my bodyweight core workout. Think me, it is a deadly combination to improve your health and fitness level.

Work Your Entire Body

Finally, another crucial element to obtain 6 pack is to train not simply your core, yet all the other muscular tissue groups, mainly the large ones. Doing compound bodyweight exercises such as rise, draw ups, and so on will aid to melt even more calories and at the exact same time work your abs.

+ Guide from an Expert

Conclusion

I hope you currently understand which are the main factors of obtaining 6 pack abdominals. It is all regarding eating and doing exercises effectively. Look into our web site for even more exercises, tips and abdominal equipment which assist to reach your goal. And also do not forget to subscribe as well as comply with us.

[josettechrist-blog]

Top 10 Foods For Muscle Building

One reason the low-carb or no-carb (also called ketogenic) diets are so attractive is because of the large initial weight loss. However, this weight is not at all times fat. When carbohydrates are restricted you should take in has a backup store of them located your market liver and muscles through something called glycogen. The skin can store approximately 400 grams of glycogen. In larger individuals this number can develop. In addition to this, each and every gram of glycogen residing in the human body, 3 grams water are also stored. When figure it out, this should equate to around 1600 grams (3.5 pounds) of glycogen and filtered water.

Not only did I lower my carbohydrate intake, but once i ate carbohydrates, I only ate complex carbohydrates what goes on ate these people fat.and in addition that, I eliminated all refined foods from my diet, all simple and Radiant Swift Keto starchy carbohydrates, sugars, caffeine and alcohol consumption. Not eating these things is fundamental you getting Reactive Hypoglycemia under manipulate. Individuals. As long as you're into these kinds of diet, you will perhaps have never difficulties with long-term care. For example, people who want to get bigger muscles will think easier comprehensive since you're keeping appropriate protein ratio and http://radiantswiftketo.org fat loss and perhaps not muscles. It would be impossible to survive your entire life on a low-cost calorie keto guidelines plan we can survive on this plan because are usually perhaps not in a caloric restrictive mode. Forget low ketogenic diet, we need carbs. Get some complex carbs into physique - escalating carbs which in abundant in fiber or have a reasonable glycemic index (GI) importance. Low GI foods use a be complex carbohydrates, as compared to simple or maybe refined carbs, and keep on your glucose level stable and produce a steady associated with energy. To let means such as grainy breads, wholegrain cereals, brown rice and dinner. I found that the best way to conquer this is thru realistic goal-setting (set goals not too much and one more thing exceed them), keeping track of progress, celebrating small successes and positive affirmations, but that is not part of the review here. Another secret to weight loss is small frequent eating. Eat smaller amounts with smaller time frames. Like example, instead of eating three large meals, you eat six smaller meals. As way, observing stay full by eating less. Three large meals often have extra meals in bewteen barefoot and shoes so it's better to ditch that kind of ketosis diet plan menu for women. You generally have to remember not eating anything and starving you to ultimately death won't do you any good. A lot of teenagers resort special just understand weight defeat. You would somehow develop eating disorders if you will continue doing that. And worse, you could develop metabolic disorders too. Not good. Also, a person don't start fasting, all the fat you lose will just go back anyone have start eating again. You making the effort get the actual body to switch from to be a carbohydrate or protein burning machine into a fat burning machine. Simply remove carbohydrates out in the equation, And make fat in your diet at (at least) a 40-50% coefficient. This lets the body know there remains to be a primary fuel source (fat) and allows that it is burned as fuel, while sparing necessary protein. Well then, just a person you acquire a flat stomach? You need to have a coverage. Start by setting an appointment with alleged to do .. You need to have to get an authorized opinion an individual decide to proceed.

[skynews4ever]

‏‎Are poor food choices the reason you're always hungry…? Let's talk about the importance of food selection, and how hunger affects your fat loss goals…👇 But first…I'm not telling you to ignore your natural hunger signals & deprive yourself. I'm simple providing actionable tips for those struggling with food selection and adhering to a calorie deficit. Got it?! Good. 👉 Straight up, if you’re struggling with weight loss, that means you’re not consistently adhering to a calorie deficit. Aka. You’re consuming too many calories. 🤷🏻 Too often, I see people eating high-calorie meals packed with fast-digesting carb sources, less than adequate amounts of protein, and minimal fiber… ⠀ All of which don’t go very far in leaving you full & satiated between meals…likely causing you to over-consume & take in more calories than your body needs for your goals. Here’s a few tips to help maximize your food choices and make hunger more manageable: 👇 🥦 Loading up on protein and veggies at most meals is always a great starting point. Talk about a meal that will fill up your stomach & keep you full, this is a great first step. 🥔 Choosing slow digesting, complex carbs like oats, grains, potatoes, etc. are usually more preferable choices than refined, fast digesting carbs when it comes to staying satiated. Oatmeal has to be one of my top choices here. 💧 Staying hydrated helps prevent the feeling of hunger that’s associated with mild dehydration…don’t confuse the two! Sparkling water or other zero calorie drinks can also help. 🍽 Eating larger, less frequent meals seems to help many people manage their hunger. For some, more frequent, smaller meals just keeps them hungry, always wanting to graze. Of course, this varies for each individual, so you'll have to figure it out for yourself. If you’ve found that eating more often with smaller meals works for you, then by all means stick with it. 💤 If your sleep variable is off, you're likely going to experience more cravings and hunger…not good if fat loss is your goal. ⠀ 🚫 Lastly, stress management is also an important variable that can wreak havoc if left unchecked…don't neglect this! ⠀ What should the 9th tip be?‎‏ https://www.instagram.com/p/CHIFIAdgdc0/?igshid=1xl3e6tbmm4vq

[tj-crochets]

Hey y'all another "I suspect this is atypical but idk how atypical" question, this time about blood sugar! Okay, maybe a few questions

if your blood sugar is in the fasting blood sugar range, but you aren't fasting, does that count as low blood sugar?

2. Is it normal to have low blood sugar symptoms at not-technically-low-blood-sugar levels (today, 93)? Like, especially when it's that way when you have not been fasting, but also in general

3. How do you word "hey doc my records say you took my blood sugar when I was fasting, but I wasn't fasting. That was like an hour, hour and a half after lunch and I'd downed half a gatorade before I walked into the office and my blood sugar was in the 80s. Is that...maybe...a problem? That it's happened twice?" in a way doctors will care about?

[theron832695746]

An Easy Diet To Drop The Weight Fast

Now, don't run off just yet because I discussed fat. Fat has gotten a bad rap during the years, however , can benefit you when eaten with the best diet. You see, Super Slim Keto Pills system burns carbohydrates first, then fats, then protein.and we know that Reactive Hypoglycemia is basically a reply to carbohydrates, especially simple carbohydrate food. Simply put, with Reactive Hypoglycemia, you eat carbohydrates and 1 to 4 hours later your own is secreting an overabundance insulin and causing your blood sugar to die. This of course comes almost all of sorts of fun symptoms like dizziness, anxiety, tremors, cold extremities, heart palpitations, etc. Now, anyone have have gone "x" time period time inside the ketogenic diet (amount of my time depends on individual), start having some small varieties of complex carbohydrates in the morning such as raw oatmeal (quarter to half cup with butter and/or coconut oil a person have are weight training). The important thing annoying to eat this with butter, Super Slim Keto Review some heavy cream and/or a tablespoon of coconut olive oil. This will because of the absorption of the carbohydrates and keep your levels of insulin from spiking. This is vital to avoiding a reactive hypoglycemic present. So remember that as a standard rule; an individual eat complex carbohydrates, hold to eat them with fat. Despite Dr. Atkins protestations to the contrary, the also possible to lose weight on high carbohydrate, restricted calorie diets, particularly if those diets are packed with complex carbohydrates instead of simple ones (think whole-wheat and brown rice as opposed to takeout and white bread). Nowhere in Dr. Atkins' book was there any mention for the dietary habits of the rest of the world, where high carbohydrates generally a necessity, and obesity is not rampant. Given a choice, low fat may be safer, and long term studies have shown that consistent replacement of high fat snacks with low fat snacks (day-glow chips with air popped popcorn) shows the most consistent long-term reduction supplement.

keto diet s are protein sparing, which means your body will keep its muscle, which is precisely what surplus. A keto diet works nicely for shedding body fat while keeping hard-earned muscle. There is, however, a downside to Keto regular diet. In order to achieve and stay in ketosis, you have to be carb-free for the minimum of 2 days. A real Keto diet requires in order to go with carbohydrates for 5 or 6 days and then allows a single or 2 day "carb-up". When your "carb-up" is over, the cycle is repeated. Sounds simple, right? Try it and see. It's not that enjoyable. The idea of a single or 2 day "carb-up" sounds appealing but it cannot be together with junk food and high fat foods. The pros to dieting is easier than you think to see: you don't want abstain from the food, even cheesecake. please click the up coming website page cons however, is you could find yourself many times already and a quota halfway through day time. It's really more from the gimmick of advertising point out you can eat what you desire with these diets. Sure you get a that Baconator with supersize fries, but that's it. for one more 3 hours! I may have exaggerated just just a little right there, but I friends on these diets do almost that. Great the consequences diets also recommend a person simply distribute your foods throughout the day. Consuming 6 smaller meals each day can be quite good for metabolism. Naturally the dimensions these meals ought become significantly smallish. This will likely keep the metabolic process operating throughout. Conventionally, heard about or tried been getting our fuel from carbohydrates (aside from dieting). Typical mistakes symptom from people struggling with "carb withdrawal" is a lack of energy. This is what happens once you decide to minimize carbohydrates. Frequently exciting one aspect. there is a way to inform your body to employ a fat for energy as opposed to keto diet facts carbs! Whether your eyes brighten your walkway as you read that last sentence then continue reading. Often times we find ourselves perpetually dieting which enables them to just never seem to get those last 10 pounds off. With these situations cranking up the intensity on all fronts (diet and training) for every set space of time is an easy way to blast through a weightloss plateau. The following method we're basically shocking your system out of homeostasis.

[sideofmaduros]

Bulking

Gaining muscle is more than just pushing it at the gym. It takes tons of mental strength to stay dedicated to that long-term commitment. This may even be a lifelong commitment for some of you guys. But what's really important, I'm learning personally lately, is nutrition. Lemme explain under the cut (because this post got longer than I anticipated).

Bulking means you're taking in LOTS of calories. A decent way to calculate your “ideal” calorie intake for a bulking diet is to take your body weight and multiply that by 20. I’m 118 pounds, so that times 20 is 2360. That means eating 2360 calories a day. That’s a lot! Depending on your level of activity, though, you could bump that up to times 25 or times 30. But you don't gotta track your calories too much and get detailed with it if that’s intimidating. As long as you eat 3 full meals and maybe 1 or 2 snacks a day, that should get you to around 2000 calories.

Gaining muscle does NOT mean having a calorie deficit -- ever. Do not go super light on meals. Do not skip meals (in fact, NEVER do this one, please). You are not trying to lose weight, you are trying to gain muscle. Gaining muscle will lead to weight gain, but this doesn’t mean you’re getting fat. Although you may gain some body fat while bulking, the exercise you’ll be doing should be intense enough to lose a lot of body fat. Muscle is more dense than fat, so lots of times, people say muscle "weighs more" than fat, which is why you’ll gain weight -- your muscle growth is added pounds to your body. Do not be scared of gaining weight! It isn’t always a negative thing! Good exercise is usually enough to start burning fat away if that’s your goal.

Gaining muscle means you must eat, that way your body can recover from your workouts, develop a regular (and maybe even quicker) metabolism, and have good fuel for not just your workouts, but for your whole day. But how much you eat isn't nearly as important as what you eat. Getting proper nutrition is especially important when you're putting your body through a lot of strenuous exercise. It needs to refuel itself, recover from the stress, build new stuff, and rebuild what's been lost that it still needs.

Do not avoid carbs when bulking if you don't have to for another health reason. Complex sugars found in foods like bread and oats are perfect for fueling your body. Simple sugars don't need to be entirely avoided, but I would recommend cutting down on them. You need a balanced diet full of a variety of foods. Without proper nutrients, your body can't do everything it needs to do. So be sure to get your carbs, veggies, fruits, proteins, and plenty of calcium. Protein is extremely important here. Protein is the building block of muscle. It will help your muscles recover and rebuild. 1.4 grams per pound of body weight is generally considered ideal protein consumption. For example, I currently weigh 118 pounds. This means I need to consume 165 grams of protein daily if I’m serious about bulking. That's 118 x 1.4 = 165.2, in case you're bad at math like me (I rounded down because I hate decimals). 1.4 grams per pound of body weight is definitely a lot, but I’d say that should be your cap for maximum daily intake. Intaking massive amounts of protein will NOT give you faster gains. It's actually quite dangerous and can lead to kidney problems, among other things. So try not to go too much above your calculated daily number -- it’s your max. I’d say drink anywhere from 2-4 liters of water a day to make sure your kidneys stay healthy while you’re taking in all this protein. 

When you eat is also important. Instead of stuffing your face every meal, eat more frequent, smaller meals -- this will speed up your metabolism. Try starting with 6-8 meals a day (so possibly 1 meal every 2 hours of being awake) within 300-500 calories each. If you’re really skinny right now and have a fast metabolism, I’d say lean more towards 8 meals, whereas if you’re a chubby guy who tends to put on weight easily, you may want to do 6 meals. Say you wake up at 7:30 and eat a small meal at 8:00, followed by one at 10:00, then 12:00, 2:00, 4:00, 6:00, and 8:00. This is why protein shakes and bars exist: it's an easy, convenient way to get your calories.

Scheduling your meals like this may be inconvenient, though, so figure out what works best for you and don’t be discouraged. A lot of this will be trial and error! Your meal schedule should meet your needs and work with your life. This meal schedule is exactly what bodybuilders and even some professional athletes do to make sure they eat enough. Because, remember, you’re technically becoming an athlete if you’re exercising enough to gain muscle like this! Cool, right?!

Now, I’m not sure if you can keep a bulking diet going all year. It doesn’t sound ideal for all year, and since this is about having excess in calories, it may actually be considered unhealthy for all 365 days a year. Sounds fun, though. But a lot of bodybuilders bulk for 6-8 months and then spend the other months cutting (which is when they do want a caloric deficit). I personally have no interest in competitive bodybuilding and look to bulking solely to gain muscle. I have no interest in cutting, so I can’t promise I’ll ever make a post about that. I’d say use a bulking diet for gaining muscle more efficiently and effectively if you’re not serious about bodybuilding and just want to improve your physique.

I’m no professional or expert on any of this, I’m just talking about what has worked for me in the past and what is currently working for me now. I’m still trying some of this stuff out myself. But since Fall is approaching and school’s in session for a lot of you, I figure it’d be a good time to get some basic info out there for you guys that wanna hit the gym and get bigger. If you have questions about this stuff anything else, feel free to message me or send an ask my way. I’ll do my best to answer them, and what I can’t personally help with, I’ll try and find a video or article that answers your question.

If anyone has any add-ons or even critiques to the info I have provided here, feel free to share them!

[petstutorial]

Why Grain Free Dog Food

#pets_tuttorial #jane_brody #pet_blog #pet_training #pet_products_reviews #best_dog_products #best_cat_products

Grain-free diets are the hype with many dog owners, and many of them will go to any lengths to ensure that their four-legged friends stay happy, healthy, and active at all times. The question though is whether grain free dog foods are the ideal formulas for dogs or if they are just marketing hypes to lure dog owners into buying pet food.

Some of the ways to keep the pets happy include ensuring that they take regular exercises for mental stimulation and flexibility, they eat balanced healthy diets, and they stay clean and much more. Of all these, food plays a massive role in ensuring the dog gets all the nutritional needs needed for proper growth. Ingredients in any diet you feed a dog with, make a lot of difference in how your pet grows and adapts to the surroundings.

One of the most popular diets for dogs is grain-free dog food. Many dog owners choose grain-free food because it comes with many benefits irrespective of the dog’s breed or stage of life. In this article, we look at the things that make grain-free food tick, and why many pet owners prefer it to grain-rich formulas.

See also:

How Much Should I Feed My Dog

How To Get A Dog To Eat Dry Food

Best High Fiber Dog Food Anal Gland Problems

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What is grain-free dog food?

Before we find out why some dog owners prefer grain-free dog food to regular food, it is useful first to understand what grain-free is, especially to someone keeping a dog for the first time. A grain-free recipe is one that contains no cereals such as wheat, corn, soy, barley, sorghum, millet, oats, rice, or maize, among others. Grain-free diets refer to foods that are rich in real meat products with no by-products.

They contain easy to digest animal proteins, a balanced list of nutrients and no questionable ingredients or fillers that may bring harm to the dog’s digestive system. The theory behind the making of grain-free diets stems from the fact that dogs are descendants of the wild predatory animals that feed primarily on meat alongside veggies and fruits that they get from eating their prey.

Dogs, according to grain-free food manufacturers, and dog owners that swear by grain-free diets, have digestive stomachs that can only handle their ancestral diets. Grain-free diets use alternative ingredients such as pea flour, and potatoes, which are high sources of carbs.

Regular Dog Food vs. Grain-Free Dog Food

Eating grains for dogs is the same as eating junk food for humans. The food, according to the makers of dog food, comes with no nutritional benefits as compared to protein-rich dog food. Grains contain complex carbohydrates and starches that the dog’s digestive system does not digest well.

The reason for this is that the dog lacks enough enzymes that break the complex carbs and starches down, which leads the dog to develop allergies. Regular foods, despite the beliefs, are still popular with dog owners. A regular grain dog food contains a combination of some of the most popular grains, which include wheat, barley, oats, corn, rye, soy, and rice, among others.

According to some veterinarians, grain foods come with as many benefits as grain-free formulas. For starters, they are rich in carbohydrates, which provide the dog with fiber that promotes easy digestion and energy. Grains also contain other essential nutrients that include linoleic acid, fatty acids ad proteins. With the knowledge that grains provide dogs with high and quality nutrients, why use grain-free dog food for the four-legged friend?

Why is grain-free dog food better?

Why is grain-free food popular with pet owners and veterinarians? Below are the benefits of grain-free food that will answer your question.

Fewer allergies and less intolerance

Dogs develop allergies and intolerance to certain ingredients, some of which include grains. One of the best ways to prevent allergies is by cutting down on grains in pet food formulas. The symptoms that dogs with allergies display include itchy skin, excessive gas, vomiting, diarrhea, skin rash and irritations, ear and skin infections, and loose stools, among other issues.

Food intolerance does not display severe symptoms as allergies, but they are a threat to the dog’s overall health. Putting the dogs on a gluten-free diet that is also free from other grains helps to save the situation.

Healthier coat and skin

Some ingredients also cause the dog’s coat to become rough and dull. The same ingredients also cause skin dryness, itchiness, irritation, and inflammations. If left untreated, the problems could also lead to a loss of fur and infections. A grain-free diet includes ingredients that are rich in omega 2 and omega 6 fatty acids that help to promote healthy skin and shinier coat. Healthy skin and coat are some of the simple signs that show the overall health of the dog.

More energy

Grain-free diets help to promote higher energy levels for the dog. The formulas contain high protein levels that are the primary sources of energy for the dogs. With less digestible grains in the recipe, dogs can maintain their sugar levels, which in turn provide them with more energy.

Less loose stools

Switching to a grain-free diet helps dogs to pass smaller and more compact stools. It also helps the dogs to pass stool more frequently, which translates to less waste. Grain-free foods have less indigestible ingredients that help with a healthier digestive system.

Instead of corn, and corn, grain-free food ingredients include tapioca and potatoes that help to replace the carbohydrate content to thicken the stools and work to slow down the food transit time through the dog’s intestines.

Reduces the amount of gas

Large amounts of grains such as wheat, soy, or corn, in dog foods, can cause dogs to produce large quantities of gas that produce a foul smell. The smell is uncomfortable for anyone near the do, and that includes the dog too. It causes discomforts and cramps, which may sometimes lead to the dog passing out.

Though producing gas is healthy in dogs, it is a great inconvenience as it comes with many other issues, some of which are too frustrating for the dog owner and the pet. In some situations, it could also be an indication of a sick digestive system.

Feeding the dogs with grain-free diets helps to reduce gas problems by a large margin. One of the reasons for this is that many of the grain-free diets contain probiotics that comes with immense relief for flatulence.

Improves breathe

Grain rich diets contain large amounts of carbohydrates that leave plaque on dog’s teeth. The dog’s saliva may wash off the deposits eventually. While the saliva is slowly cleaning the carb deposits on the dog’s teeth and mouth, bacteria in the mouth start to feed on the carbs. The bacteria produce foul-smelling odors that give the canine dog halitosis or bad breath.

Grain-free foods, on the other hand, come with fewer carb concentrations that do not cause bad breath in dog’s mouths. Whether dogs take grain-free or grain-rich diets, they are still susceptible to cavities. Feeding the dog with fewer carbs, however, helps to reduce the problem. It is also vital to brush the dog’s teeth occasionally.

Easier to digest

Dogs, just like humans, can digest most food types easily, including carbohydrates. The ability to digest different food types, however, does not mean that dogs digest every food and ingredient given to them with the same ease. The digestive system of the dog can handle fats and proteins with much more ease than it handles grains because the latter take longer to break down.

Grain alternatives in grain-free diets such as potatoes, tapioca, and sweet potatoes break down more quickly than other grains. The easy digestion of these other alternatives helps the dogs system with more comfortable absorption and better efficiency of the body’s operations.

Contains more superior ingredients

The ingredients in grain-free formulas are more superior to the ones in grain foods. The recipes contain high quality and complex carbohydrate ingredients that provide the dog with better nutritional values than ordinary grains and fillers.

Weight management

Grain-free diets contain lower carbs, which are the leading causes of obesity in dogs. The dogs, instead of using carbs, utilize the protein and fat content in their grain-free meals for energy. The protein and fat content in grain-free formulas also breaks down faster than carbs in the dog’s system, helping to build leaner muscles with less fat.

Disadvantages of grain-free dog food

Despite its popularity, grain-free dog food also comes with some disadvantages. Some of the downsides include

Grain-free foods as compared to regular meals are more expensive

The absence of grains in the formula may cause higher incidences of canine dilated cardiomyopathy (CDM)

Not suitable for less active and older dogs because they can cause weight gain

May contain less nutritious sources of carbohydrates as compared to regular grain foods

Why the FDA is saying grain-free dog food is causing heart problems

While many pet owners continue to feed their dogs with grain-free diets, FDA has in recent months embarked on finding out the link between heart diseases in dogs and grain-free foods. The question is grain-free food linked to the continued heart diseases in dogs, is among many pet owners minds.

FDA noted that the surge in DCM or dilated cardiomyopathy in dogs has something to do with the increased intake of grain-free diets.

The most puzzling thing about the disease and according to FDA is that the culprits are breeds not prone to DCM. The only thing they have in common is the kind of diet their owners put the dogs on which are grain-free food. The disease is especially common in large breeds that include Dobermans, Danes, Wolfhounds, Boxers, and Newfoundland, among others.

A few smaller breeds such as Cocker Spaniels are also susceptible to DCM. Others that show signs of heart disease include Shi Tzu’s, Bulldogs, Golden Retrievers, and Whippets, among others.

DCM is the enlargement of the heart, which in turn weakens the muscles preventing active pumping of the blood. The problem may lead to congestive heart failure if left untreated. The reasons that point to grain-free diets is because research carried out on the sick dogs showed that they are eating foods with specific ingredients that include potatoes, lentils, peas and other legumes.

The ingredients found to cause heart problems are more common in grain-free foods than they are in regular meals. Though the research is still ongoing, this goes to show that maybe all the hype about grain-free diets could be nothing but just a marketing strategy.

Wrapping it up

Even with the ongoing FDA research on the effects of grain-free foods to the continued heart diseases n some breeds, grain-free formulas continue to be a favorite with many pet owners. When you look at the benefits that grain-free foods provide, they outweigh those of regular grain foods.

Majority of the reputable brands that manufacture grain-free meals in the market, offer superior ingredients that come with both nutritional and health benefits for the dogs. The result is more active and energetic dogs throughout their life stages.

Some Best Grain Free Dog Food:

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Diamond Skin & Coat Real Meat Recipe Dry Dog Food with Wild Caught Salmon 30lb 1,148 Reviews CHECK LAST PRICE 2

Amazon Brand - Wag Dry Dog Food Turkey & Lentil Recipe (30 lb. Bag) 2,719 Reviews CHECK LAST PRICE 3

Diamond Naturals Small Breed Dog Real Lamb Recipe Premium Dry Dog food, 6 lb No ratings yet CHECK LAST PRICE 4

Rachael Ray Nutrish Zero Grain Natural Dry Dog Food, Beef, Potato & Bison Recipe, 22 Pounds, Grain... No ratings yet CHECK LAST PRICE 5

Taste of the Wild Pacific Stream Grain-Free Dry Dog Food with Smoked Salmon 28lb 1,293 Reviews CHECK LAST PRICE

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Atkins Diet  The Flaws

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Your Diet And Reactive Hypoglycemia

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How To Lose Weight While Breastfeeding From an Expert Dietitian

One of the biggest misconceptions about breastfeeding is that it’ll help you shed all of your baby weight in a matter of weeks. Yet, being able to lose weight while breastfeeding isn’t as easy as it sounds. 

While it’s true that nursing a baby does burn extra calories, many mothers are surprised to learn that losing weight while feeding a mini-human isn’t always an easy feat.

Don’t get me wrong — some mothers will have no trouble shedding weight while nursing their little ones. If this applies to you, thank your lucky star because not all mamas have it this easy!

Feeding a baby requires a lot from your body, and can leave you ready to eat everything within sight and then some. This level of hunger can make it challenging to lose weight.

And that’s without factoring in the sleep deprivation (and resulting cravings) likely to accompany welcoming a little one into your life.

So how can a nursing mother lose weight? Here are 12 dietitian-approved tips worth trying out!

1. Wait Until the First 8 Weeks Have Gone by Before Starting

By Color4260/shutterstock

After giving birth to your sweet baby, you may be surprised to look in the mirror and be greeted by a reflection of yourself still looking about 6 months pregnant.

At this point, many new mothers are itching to regain their pre-pregnancy figure.

However, it’s best not to rush into dieting right away. Waiting a while before actively trying to lose weight is beneficial because it’ll give your body enough time to recover from childbirth and establish a healthy milk supply.

Both can be difficult to achieve if you cut calories too much. Cutting calories too drastically will also make it difficult to get enough nutrients from your diet to support both your and your baby’s needs (1).

Plus, eating enough will contribute to you feeling energized despite the expected sleep deprivation.

2. Aim for a Steady Weight Loss

By Billion Photos/shutterstock

You’re probably familiar with the saying “slow and steady wins the race”. This truly does apply to losing weight while breastfeeding your little one.

Restricting your daily intake below 1500-1800 calories in an attempt to shed more weight can lower your milk supply. As can a dropping your calorie intake too suddenly (2).

So how much weight can you lose while breastfeeding without losing your milk?

Studies show that dropping approximately 1-2.2 pounds (0.45-1 kg) per week doesn’t appear to reduce the quality or quantity of breastmilk (3, 4, 5).

That said, the effects of weight loss near the higher end of this range were only studied on the short-term. So aiming for the lower end of the range may be the safest way to lose weight without losing your milk.

3. Focus on Nutrient-Density

By stockcreations/shutterstock

If you’re like me and don’t like counting calories — or weighing food or measuring portions for that matter — then this tip is for you.

It encourages you to focus on filling your plate with minimally-processed foods rich in vitamins and minerals; also known as nutrient-dense foods.

Focussing on filling your plate with nutrient-dense foods will help you naturally eat fewer calories while still feeling full and satisfied.

To make this work for you, start by filling half of your plate with vegetables at each meal.

Then fill one quarter or your plate with a source of protein such as beans, peas, tofu, tempeh or seitan and the other quarter with a source of complex carbs such as whole grains, fruit or starchy vegetables.

Top it all up with a touch of healthy fats, such as olives, avocados, nuts, seeds, a dollop of hummus or a sprinkle of shredded coconut.

4. Eat Smaller, More Frequent Meals

By Monkey Business Images/shutterstock

As a new mama, you’re likely seesawing between monumental joy and pure exhaustion. And with exhaustion comes cravings — generally for carb-rich, processed foods, not broccoli!

One way to combat these cravings is to eat smaller, more frequent meals.

Having built-in eating moments spread out throughout the day will also help keep your energy levels stable. Plus, it will prevent you from getting so hungry that you’re ready to eat whatever you can get your hands on!

5. Remain Hydrated

By Dmytro Zinkevych/shutterstock

Breastfeeding a baby increases your liquid requirements. Which is only natural, since part of the fluids you drink will go towards producing milk for your little one.

Drinking enough throughout the day can help contribute to a strong milk supply. Plus, staying hydrated can help you feel more energized and may help some mamas lose weight by reducing appetite (6, 7, 8).

That said, there’s no need to force yourself to drink large quantities of fluids. Most women will do just fine by simply listening to their thirst.

But if remembering to drink is a daily struggle for you, try keeping fluids easily available and within view. For instance, place a water bottle next to your nursing station and keep another one on your kitchen counter in plain sight.

If you find water boring, you can flavor it with herbs such as basil or mint, lime, lemon or frozen fruit.

Or simply switch water for a cup of warm tea, or homemade iced tea. Soup, milk, and smoothies also count towards your total daily fluid intake, so work these in whenever possible as well.

You’ll know you’re drinking enough when the color of your urine is closer to that of lemonade than apple juice.

6. Avoid Crash Diets

By Gts/shutterstock

Nursing is not an appropriate time to try liquid diets, low-carb diets, keto-diets, juice fasts or any other “lose weight fast” schemes.

As I mentioned earlier, cutting calories too drastically while breastfeeding will most likely cause your milk supply to drop. It will also make it near impossible for you to meet your daily nutrient recommendations (1).

In most cases, the amount of vitamins and minerals in your diet will directly determine their levels in your milk. So a nutrient-poor diet is likely to result in a nutrient-poor milk for your baby (9).

In other cases, your body will go dig into your stores to make sure your milk remains rich in certain nutrients for your baby. So failing to get  enough nutrients from your diet can leave your own nutrient stores depleted — and you feeling tired, weak or sick.

7. Nurse for Longer

Breastfeeding burns on average 500 extra calories per day.

That’s about the same amount of calories you’d burn after one forty-five minutes to an hour of moderate intensity running or swimming. And the longer you nurse, the longer you maintain this additional energy expenditure, which may help you lose more weight (9).

In fact, research shows that breastfeeding frequently and for longer than six months may be linked to a higher amount of weight loss in mothers (10).

Breastfeeding for longer may also have long-term effects on your weight.

For instance, in one study, women who breastfed for more than 12 weeks were on average 5.7-7.5 pounds (2.6-3.4 kg) lighter a decade after their pregnancy than those who nursed for shorter periods of time or not at all (11).

That said, only you and your little one can determine how long to maintain your breastfeeding relationship for. So do what feels right to you.

8. Exercise

By pixfly/shutterstock

Although your diet will likely have the biggest impact on the amount of weight you can lose while breastfeeding, exercise can definitely help too!

Research shows that losing weight from a combination of diet and exercise is preferable over dieting alone because it helps preserve your muscles (4).

Your muscle mass can help you burn more calories on a daily basis and is also handy to help you carry your little one around.

Despite the common thought that exercise may reduce milk production or cause babies to refuse breastmilk due to higher levels of lactic acid, research shows this is not likely a problem in most cases (12, 13).

In some cases, exercising may even help slightly increase the amount of breastmilk produced (13).

9. Combat Cravings Effectively

Some women experience intense cravings while breastfeeding.

These are likely caused by a combination of the extra energy burned by nursing, together with the sleep deprivation that comes with caring for a newborn.

Falling prey to these cravings can definitely make it challenging to shed the baby weight.

Adding a source of protein and fiber at each meal and snack is one way to combat cravings effectively.

Both of these nutrients can help reduce hunger and you feel fuller for longer, reducing the likelihood of cravings (14, 15).

Protein-rich foods include beans, peas, tofu, tempeh, seitan, mock meats, soy milk, nuts and seeds while fruits, vegetables, whole grains, nut, seeds and legumes also tend to be rich in fiber.

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10. Set Yourself up for Success

By Jacob Lund/shutterstock

Remember the saying “out of sight, out of mind?” The opposite also seems to ring true.

Studies show that we tend to eat what’s most visible or easily accessible (16).

You can make this work to your advantage by stocking up on enough nutritious snacks to last you the week and keep them well within eyesight. And by hiding those that you’d rather not eat too much of in a less visible and difficult-to-reach area of your kitchen or pantry.

It’s also worth taking a few minutes to prep your foods as soon as you bring them home. For instance, wash your fruits and pre-cut your veggies before storing them in the fridge.

Or sprinkle a batch of chickpeas with your favorite spices and place them in the oven for 20 minutes so you can snack on the roasted deliciousness throughout the week.

Having pre-prepped healthy snack options on hand (instead of less nutritious ones) will make it much easier for you to eat well when short on time.

Other good options of nutritious easy-to-grab snacks include plant yoghurts, nuts, fresh and frozen fruit, oats, milk, hummus and veggies.

11. Have a Game Plan

By Andrey_Popov/shutterstock

The first few months with a baby can be pretty hectic. And depending on how smoothly breastfeeding goes for you, you may find yourself with little time over for routine activities such as cooking.

At this point, many mamas end-up relying on takeout as a quick and convenient meal option. But since restaurant meals tend to be richer in calories, fat and sugar than homemade ones, relying on them too often can definitely stifle your weight loss efforts.

So it’s worth organizing alternative options.

For starters, determine how often it may be realistic for you or your partner to cook each week. Can you enlist friends or relatives for help with the other meals? Could you perhaps start a mama meal train?

Getting your weekly groceries delivered and using a slow-cooker are other ways to save time without compromising nutrition or weight-loss efforts.

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You Can Still Lose Weight While Breastfeeding  By Demkat/Shutterstock

12. Listen to Your Hunger and Satiety Signals

As a registered dietitian, this last tip is probably one of the most important tips I can share with you.

Our bodies are naturally designed to know how much they need to eat. Think of your breastfed baby; given they have no health or feeding issues, it’s near impossible to overfeed them.

Unfortunately, with time, most of us lose touch with these internal hunger and satiety. New moms are particularly at risk of over-eating because they tend to eat quickly, often between two tasks, or while doing something else.

Research shows that eating while being distracted may lead you to eat up to 71% more (17, 18, 19, 20).  

What’s more, taking fewer than 20-30 minutes to finish a meal doesn’t allow enough time for your body to release the hormones needed to help you feel full. So it’s definitely worth trying to tune into the food you’re putting into your mouth come mealtimes (21).

I suggest you make mealtimes as restful of an affair as possible. Turn the T.V. or computer off and sit at the dinner table to eat.

Try your best to avoid eating while also feeding your little one. Instead, reserve some time either before or after your baby eats for you to focus fully on your own meal.

If you don’t have 20-30 minutes to eat, try eating slowly in 5-10 minutes increments, taking a break to do other stuff in between sessions if needed.

Eating slowly and fully focussing on your food while you are seated will help keep overeating from messing with your weight loss efforts.

Frequently Asked Questions

Below, you’ll find a list of the most frequently asked questions regarding how to lose weight while breastfeeding. If you have a question that hasn’t been answered, feel free to send it to me. I’ll do my best to provide you with a science-based answer!

Can I Take a Weight Loss Supplement While Breastfeeding?

By designer491/shutterstock

Weightloss supplements may be a tempting way to shed your baby weight more quickly. But if you’re breastfeeding, it’s a particularly good idea to avoid them.

Such supplements aren’t regulated like medications, and they may contain compounds that can leach into your milk and have negative effects on your baby. What’s more, their safety usually hasn’t been evaluated in nursing mothers.

On top of that, many of them act as a diuretic, which makes you lose water weight. They also often also contain laxatives or stimulants like caffeine, ginseng or yerba maté.

Laxatives and diuretics may cause you to become dehydrated, making it more difficult to produce enough milk. On the other hand, stimulants can make it more difficult for you to get the restorative sleep you need.

A nutritious diet based on minimally-processed foods and exercise remains your best bet when it comes to losing weight while breastfeeding.

Can Exercise Affect Milk Supply?

Many mamas wonder whether working out will cause them to lose their milk.

But fear not — studies show that exercising is unlikely to impact milk production (12, 22, 23).

Research also shows that losing weight from a combination of diet and exercise is preferable over dieting alone because it helps preserve your muscle mass (4).

How Many Calories Should You Eat to Lose Weight While Breastfeeding?

By udra11/shutterstock

Losing weight while breastfeeding is a fine balancing act.

You need to create a calorie deficit for the weight to come off. But cut calories too drastically and you’ll be left with no energy, cravings, insufficient nutrients and risk not producing enough milk for your little one (1, 2).

Breastfeeding mamas wanting to lose weight should do their best to avoid eating fewer than 1800 calories per day (2).

This amount should allow for a gradual weight loss while still providing enough vitamins, minerals and other beneficial compounds for them and their babies.

Why Am I Gaining Weight While Breastfeeding and Exercising?

By Eviar/shutterstock

So you’re nursing, exercising and still not losing any weight?

There are a few reasons this may be happening. For one, breastfeeding tends to make mamas feel more hungry, which can naturally lead you to increase your portion sizes.

One way to prevent this from happening is to add more protein and fiber to your meals. Both protein and fiber are known to help reduce hunger keep you fuller for longer (14, 15).

Practically-speaking, this may look like filling at least half of your plate with veggies at meals and opting for whole rather than processed grains throughout the day.

You could also aim to include fruits into your snacks and eat at least one protein-rich food at each meal and snack.

Breastfeeding can also increase the frequency at which you feel hunger, causing you to mindlessly graze throughout the day. If you notice this happening, try scheduling some time to have a nutritious snack in-between your meals.

Finally, your inability to lose weight may also have a medical cause, for instance, unbalanced thyroid hormones.

So if you feel you’ve tried everything but all has failed, I encourage you to discuss getting some bloodwork done with your healthcare professional.

In Summary

Losing weight while breastfeeding is definitely possible, but not equally easy for every mama.

Eating less but not too little, not trying to lose weight too quickly and adding some exercise to the mix can definitely help. As can having the right foods on hand and the right game-plan when it comes to mealtimes and combating cravings.

If you’re still struggling to lose weight despite giving the tips above a try, I encourage you to to get in touch with your healthcare provider or a registered dietitian for more in-depth guidance.

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Here’s the Simple Guide That Shows You How to Eat Healthy

Would you rather listen to this article? Use the player below or download on iTunes.

Does it ever feel like you spend way more time than you should have to thinking about food? What you should eat and shouldn’t eat; how many meals you should eat; are any foods best for fat loss; what’s best for improving overall health; is there such a thing as an all-you-can-eat peanut butter diet; are total calories or food quality more important.

Eating healthy is complicated.

Not really. Eating healthy seems complicated because of the abundance of information on food, weight loss, disease prevention and what you should and shouldn’t eat to look better naked. It’s no wonder people are frustrated and discouraged because they’ve tried popular diets that promised to be the diet for effortless fat loss: low fat, low carb, vegetarian, intermittent fasting, ketogenic, and all the rest.

The Basics are Not Replaceable

It’s not uncommon for someone to read the information below and scoff that it’s “too simple.” They want more than the basics. They think a diet that emulates their favorite Instagram fit-pro’s habits will yield better results. They think they’re above the basics.

The problem, however, is that most people have not even mastered the basics. Complex, restrictive diets that eliminate foods or food groups don’t produce better, lasting results – they just reduce calorie intake. People falsely think they’re more effective because of their complexity. These unnecessarily obsessive, restrictive diets can lead to things you don’t want like binge eating, negative body image, or incessant yo-yo dieting.

Complex or complicated does not mean better. Don’t delude yourself into thinking you need something more advanced if you don’t apply the information shared here for months at a time.

Do You Want a Diet or a Lifestyle?

Most diets have a timeframe. You follow it for 12-16 weeks (or until your willpower bleeds dry) and then you’re done and go back to eating whatever was normal pre-diet, or worse because you can’t stop eating all the stuff that was banned from the diet. Sound familiar?

Someone who will stand on stage in a bikini to be judged will follow a diet that meticulously tracks calories to reach ultra-low levels of body fat that’s meant to be sustained for a short period of time (people often forget this part and think it’s easy, or healthy, to have very low body fat levels long term). Problems arise when the average person who just wants to feel great and look better naked attempts to mimic those diets.

Most people need to create a sustainable lifestyle built upon simple habits that can be maintained long term. Not for 12-16 weeks, but for 12-16 months and beyond. A major distinction between a diet and lifestyle: quick-fix diets instill a perfection mindset (never missing a meal, hitting the exact calorie target every day, never “cheating,” you go all in); a healthy-eating lifestyle is about consistency, not perfection, so there’s no burden or stress of thinking you need to be perfect day in, day out – it is not an “all or nothing” game.

Rigid diets that create a perfection-obsessed mindset around food can drown you in their monstrous wake of negative body image and disordered eating habits.

You Must Find Pleasure in the Process

You can only force yourself to follow a style of eating you hate, or that dominates your life, for so long. Eventually you’ll say Screw it! and throw your hands in the air as a declaration of frustration and signaling the end of the diet’s lifespan.

Many people mistakenly look at eating healthy as being torturous, bland, boring, difficult. Establishing better eating habits may be difficult in the beginning, depending on your current food habits, but you must focus on the pleasure that accompanies the process. The pleasure of nourishing your body; properly fueling and recovering from workouts; forging new habits that serve you; actively investing in your health; proving to yourself you can establish rewarding, positive habits.

If you get frustrated from trying to find vegetables or lean-protein sources you enjoy, or have trouble hitting the 80% whole-food target discussed below, refocus on the pleasures you should be reaping from this lifestyle change.

Does It Have to be about Fat Loss?

Tips for weight loss are laced throughout this article, because many people want to lose fat. If you’re burned out on constantly thinking about fat loss, watching what you eat, or otherwise being on a never-ending journey of trying to whittle down to a smaller size, don’t think about fat loss.

If your brain is begging for a break from basing every food choice on losing body fat, choose other reasons for changing your eating habits. Choose to adjust your eating choices to:

Improve overall health (physical and mental)

Increase energy levels

Improve sleep quality

Fuel and recover from workouts

Slow down the aging process

Contribute to self-care

Increase physical strength and build muscle

There are, as you can see, lots of reasons to eat well that have nothing to do with fat loss. Depending on your history it may behoove you to say Screw fat loss! and focus on other healthy eating benefits.

How to Eat Healthy

Whatever your why may be for wanting to eat healthy, here are the foods that should make up most of your eating choices.

Eat These Foods Most of The Time

The common thread connecting these foods – they’re minimally processed whole foods. Why have these foods been chosen? Because eating mostly nutrient-dense whole foods, including lots of plant-based foods, has been shown to be most important for improving health and warding off disease.

The following images and examples are not exhaustive, and many could fall in other categories. Eggs, for example, could be listed in the fat and protein groups but appear under fats; corn is a grain when eaten as popcorn but considered a starchy vegetable when consumed as corn on the cob. Don’t get obsessed with minor details but use this as a guide for building meals and snacks.

Fats

These whole-food sources are packed with healthy fats. Other examples not shown include fatty fish like salmon and mackerel; plant sources include flax seeds, olives, chia seeds.

Protein

Notice that lean sources of protein are shown. Fattier cuts of meat and dairy are fine but shouldn’t make up the bulk of your protein choices.

Starchy Vegetables

Non-Starchy Vegetables

Why two vegetable categories? Because some people rely too much on the starchy vegetables and eat nothing but potatoes. Potatoes are healthy and satiating, but don’t neglect non-starchy veggies. A good rule of thumb is to “eat the rainbow” as often as possible so you get tons of nutrients in a fiber-packed package. Non-starchy veggies are a great way to increase satiety because they take up a lot of space in the stomach without packing a lot of calories (i.e., they’re high-volume, low-calorie foods).

Bake them, sauté them, grill them, steam them, eat them raw, turn them into noodles and use in place of traditional pasta, blend them in smoothies. Doesn’t matter how you get them in your belly, just eat them.

Beans and Legumes

Tasty protein and fiber combined in a cheap package, especially if you buy dried beans and prepare them yourself. If you don’t eat meat, or much of it, this will be one of your main sources of protein. Even if you do eat meat, include these tasty foods.

Whole Grains

This category also includes foods like whole wheat pasta and breads.

Why is white rice shown instead of brown rice — I thought brown rice was “less processed” and therefore healthier, you may be wondering. There’s not much nutritional difference between white and brown rice beyond fiber (which favors brown rice), so let your taste decide. Some people find white rice easier to digest than brown rice. In the end, choosing between them is a minute detail not worth obsessing over.

Herbs and Spices

If you don’t use herbs and spices with your cooking, start. I’ve cooked countless meals that were bland and boring, but the right blend of spices made these meals delightfully craveable. Find recipes that use herbs and spices if you’re not a creative cook. They can make the difference between a meal you feel like you have to choke down and one that creates a symphony of flavors on your tastebuds.

Fruits

Choose from fresh or frozen. Canned fruits are okay if they’re packed in water and don’t have added sugar. Buy what’s in season or on sale to save money. Keep apples and other easy-to-grab fruits nearby if you tend to snack frequently.

Recommended Article: The Chocolate Protein Shake That Actually Tastes Like a Milkshake

Calorie-Free Beverages

Sparkling water is another option and the carbonation can help curb appetite. Calorie-free soft drinks are okay in moderation and can help satisfy your sweet tooth. One of the simplest changes worth making is swapping calorie-laden beverages for their calorie-free or low-calorie equivalent.

If you can only drink coffee with cream and sugar, that’s fine. You don’t have to force yourself to drink black coffee. This can only become something that might need to be kept in check if you use a lot of cream and sugar, or drink multiple cups of coffee throughout the day (then those spoonfuls of sugar and cream add up).

Want a low-calorie way to flavor your coffee? Mix a sugar-free hot cocoa packet (they’re only 25 calories) in your coffee. Makes a tasty low-calorie mocha.

What is “Most of The Time”?

The above food categories fall under the umbrella of foods to eat most of the time, meaning they should make up at least 80% of your food choices; this can be a daily or weekly average. The following image shows the percentage of whole and “fun” foods (covered next) consumed each day over the course of a week — the whole-foods average is 81%.

The tremendous benefit of aiming for at least an 80% average of whole foods is the flexibility it provides. Remember, this is a flexible lifestyle, not a perfection-obsessed diet. You can socialize and enjoy your favorite foods without feeling deprived or like you’re “on a diet.”

Eat These Foods Less Often

You know what to eat at least 80% of the time, so let’s go over the foods that can make up the remaining 0-20% depending on your needs and preferences.

But first, notice what is not being said. These foods are not bad, evil, forbidden, dirty, off limits, or guilty pleasures. Eating them does not make you bad, ugly, shameful, disgusting, a failure or anything else someone who wrote a diet book that bans these foods may have said you’d be if you enjoy them. Nor will eating these foods occasionally in reasonable amounts miraculously cause you to gain body fat. Only eating more than your body uses for a prolonged period causes the accumulation of body fat, and this can come from eating an excess of anything.

The eat less of these foods are typically calorie dense, not nutrient dense like the whole foods above. They’re hyperpalatable by design typically using a combination of sugar, fat, and salt. For a fascinating look at how foods are intentionally and painstakingly designed to keep us eating more and wanting to eat more, read The End of Overeating.

The best guideline for the eat less of these foods: be consciously selective of what you will enjoy. Actively choose. Don’t just eat something because it’s there or someone offers it to you.

Recommended Article: Eating in Moderation: How to Do It Right

Are Processed Foods Evil?

Unless you grow it or hunt it yourself, your food is technically processed.

Plain oats are processed, but they’re considered a whole food.

Pop Tarts are processed, and they are not a whole food.

Food-of-the-gods peanut butter is processed; it’s a good source of fat that delivers some protein and is considered a whole food.

Protein powder is processed, yet it’s a staple in many people’s eating choices because it’s a food source packaged in a convenient form, like a stick of string cheese.

Aim to eat mostly minimally processed foods. There’s a difference between oats and peanut butter and Pop Tarts and fried mozzarella sticks. And, remember, if Pop Tarts and mozzarella sticks happen to be two of your favorite foods, you can, and should, eat them in moderation.

Why is it important to eat your favorite foods, even if they’re heavily processed or deep fried and not so healthy?

How (and Why) to Make Room for Foods You Love

Want to throw yourself into a relentless battle with disordered and obsessive eating habits?

Heck no you don’t.

The best way to avoid that miserable struggle (i.e., the ugly side of health and fitness) is to not have “forbidden” or “off limit” foods, or to attempt to abstain from your favorite foods or food groups because you think they’re “bad” or solely responsible for fat gain. Do not fall into the disordered-eating trap of labeling foods “good” and “bad” or becoming obsessively neurotic with what you eat.

Optimizing physical health is important and is achieved by eating mostly whole foods. Mental health is also important yet is often omitted from a diet discussion, and that’s a mistake. A way to help ensure you don’t develop obsessive, unhealthy habits with food is to have flexibility built into your food choices.

Make room for your favorite foods. If a variety of whole foods make up at least 80% of your daily/weekly food choices, you can enjoy other favorite foods in moderate amounts. You don’t need to have an “all or nothing” mentality that rigid diets create. You needn’t “eat perfectly” all the time.

Do the right things most of the time.

It’s time to stop looking at food subjectively. A cupcake is not a “bad” food that will instantly put fat on your body. A spinach salad with low-calorie dressing is not a “good” food that will instantly remove fat from your body.

Analyzing food like that exacerbates, or leads to, disordered eating habits. If you find yourself looking at food through a good/bad lens, make it a priority to catch yourself and start reversing that mindset. If you typically look at a tasty cupcake and think I shouldn’t eat this, it’s bad, and it’ll cause me to gain fat, become aware of that response and change the conversation. Recall that it’s a piece of food; it’s not bad or evil. You can have it, enjoy it, and then move on.

This is a lifestyle, and your favorite foods belong in your lifestyle.

To get stronger and change the shape of your body you must show up to the gym week after week and put in consistent effort. You can’t go sporadically and expect noticeable results. Building a healthier mindset with food requires the same commitment and consistent practice.

Tailor to Your Needs and Preferences

You know which foods should make up the bulk of your eating choices, and how to work in your other favorite foods. Great! Why do you need to “tailor” those guidelines to your needs and preferences?

Because doing something you enjoy and that fits into your life matters. A lot. An eating style is only as effective as your adherence to it. Take the time, if needed, to see how many meals per day you prefer to eat and any other practices you need to adopt (or avoid, more on this below) to reach your goals.

Maybe you prefer to eat two big meals per day because you love feeling full and eating smaller meals causes you to overeat. Maybe you prefer carb-rich foods, so a low-carb diet would be worse than getting a root canal from a drunk dentist with a shaky hand. Maybe you need to measure your protein intake and loosely track calories to reach your goals.

Recommended Article: Why That Diet Didn’t Work for You

Maybe you don’t know what you prefer because you never took the time to ask yourself, so you have to try a few things to see what works best. That’s fine too. Becoming your own guru and approaching your eating preferences like a scientist can be a good thing. Take a pragmatic, objective approach to your eating choices. Keep emotion out of it. Take note of what works and keep doing it; if something doesn’t work or you absolutely hate it, scratch it off the at-least-I-tried list and move on to the next thing.

Does Every Meal Have to Look Like This?

Nope. Mine certainly don’t.

There’s nothing wrong with having a vegetable, protein, and starch on your plate, but it doesn’t mean every meal has to be made of single ingredient foods, each having its designated spot.

Some people love using that template to design their meals because of its simplicity and the ease it provides for prepping lots of meals at once, but not me. Some of my meals look that way, but it’s certainly not mandatory.

I enjoy cooking and trying new recipes so I routinely make stir-frys, casseroles, slow cooker meals, stews, chilis, curries. My criteria for most recipes is that they use mostly whole-food ingredients. (For a few recipes you can check out my Instagram: chicken salad, banana-oat cookies, sweet potato pumpkin curry.)

Let your preferences determine how your meals look. Make what you enjoy eating.

Total Calories and Food Quality

Do Calories Matter?

Yes. Using an extreme example, you can go on a Snickers diet and lose weight if you stayed in a caloric deficit. Sure, you’d get to eat nothing but Snickers every day and lose weight, but you’d likely be ravenous most of the time since an all-Snickers diet isn’t very satiating. And, not to mention, you wouldn’t consume enough fiber, vitamins, and other nutrients to optimize health.

The point here isn’t to eat nothing but junk – it’s to emphasize the point that no single food or food group causes fat gain on its own.

Does That Mean Food Quality is Less Important?

Not at all. Just because you can lose fat eating nothing but Snickers or McDonald’s doesn’t mean food quality is less important. As stated above, maximizing overall health is the primary objective, and eating mostly whole foods does that. Food quality is also important for energy levels and satiety.

Let’s say your body needs 1,900 calories per day to stay the same (i.e., if you burn 1,900 calories and eat 1,900 calories, your body composition won’t change). You could eat 1,600 calories worth of Snickers bars each day for a month and you’d lose weight from being in a caloric deficit, though you probably wouldn’t feel too great and would likely experience ravenous hunger.

Some people claim you’d instantly pack on fat eating nothing but Snickers bars because of the insulin response, but that’s incorrect. An insulin response won’t lead to fat storage in the absence of a caloric surplus.

Contrast this candy-bar diet with eating 1,600 calories of nutritious whole foods from the eat more of these foods discussed above for a month and weight loss would occur, but unlike the all-Snickers diet you’d experience greater satiety from the higher intake of protein and fiber and higher volume whole foods provide.

Whole foods provide greater satiety than heavily processed calorie-dense foods.

And, bonus, as you can see, Snickers can still be a part of a mostly whole-foods lifestyle. Deprivation has no place in eating healthy. Moderation is a habit worth developing.

This isn’t to suggest the results from both diets, if all else was equal, would be identical. If strength training was part of the regimen you may lose more fat and build more muscle with the whole-food diet from consuming more nutrients and protein than the theoretical all-Snickers diet; no doubt your health would benefit from the former.

Do You Need to Count Calories?

I would rather saw off the little toe on my right foot with a rusty pocket knife than count calories. That exercise would send me plunging headfirst back into obsessive, disordered eating habits. That is why I don’t count calories, and why many of my clients with a similar history don’t either. It creates more problems than it solves.

There are plenty of people who like tracking calories. It’s a lifestyle practice they enjoy, or one they find necessary to achieve and maintain their goals, otherwise they get off track quickly.

The option of tracking calories varies from person to person and depends on their goals and needs. Do what works best for you and avoid anything that exacerbates issues with food.

If you’re not sure what you need to do, start by applying the above information for at least six weeks and see what happens. You very well may not need to do anything else. Why make things more complicated than necessary? Try the simplest things first, and tweak only if necessary.

Some people don’t need to count calories (or disdain the mere thought of doing so) yet could benefit from tracking certain foods or macronutrients.

What Should be Tracked?

Maybe something. Maybe nothing.

Let’s say you want to lose weight. You aptly apply the above information for six weeks but don’t feel like you’ve made progress, and you don’t want to resort to counting calories. In other words, what should you do if you’re eating healthy but still can’t lose weight?

Most people don’t overeat lean protein, non-starchy vegetables, or fruits. You can track the two most likely culprits preventing fat loss: fat sources and “fun” foods.

Fat sources are calorically dense, and the calories can add up quickly. For example, one-quarter cup of mixed nuts contains 160 calories. If you eat out of the container instead of putting one serving into a bowl, you may end up eating one cup (I’ve been there and done that). Instead of eating 160 calories, it was 640. If you frequently eat high-fat foods like nuts and nut butters, avocados, cheese, olive oil drizzled on salads, track or measure those fat sources for a week. It may be helpful to measure a serving size of those foods to become aware of what a serving size truly is.

I love carbs. If I had my way a bucket of mashed potatoes would be considered one serving. If you eat more carb sources than fat, track your starchy-vegetable and grain intake. You could try replacing some of the starchy vegetables with non-starchy vegetables (since they’re lower in calories for an equal volume) or simply decrease the serving portions a bit: instead of eating two heaping serving spoons of mashed potatoes, eat one.

“Fun” foods can also be easy to overeat. It’s not hard to eat a few too many tasty cookies or French fries or doughnuts. You may be eating more of those than you realize. Track everything you eat and drink for a week to see what’s going on. You may discover you snacked on a doughnut a few times throughout the week and drank a few sugar-loaded lattes you weren’t accounting for previously. Choose which “fun” foods to enjoy more diligently. Either eat a smaller amount and/or swap them out for lower-calorie whole foods.

If fat loss is the goal and you’re not losing weight, this means, very simply, that you’re consuming too many calories. Find simple ways to consume fewer calories: eat more veggies instead of whole grains, swap out sugar-laden beverages for calorie-free drinks, eat a good source of lean protein with all meals, track fat sources, eat more high-volume, low-calorie foods like non-starchy vegetables and fruits. It really can be that simple.

You could summarize the information above into:

Eat whole foods at least 80% of the time

Make room for your favorite foods

Think flexible, sustainable lifestyle – not a soul-sucking diet

Master the basics – no seriously, do them consistently for months

Consistency matters most – forget about perfection; this is not an “all or nothing” game

Want to Really Change How Your Body Looks?

Healthy eating and strength training go together like peanut butter and jelly. While proper nutrition can improve your health and is instrumental in losing body fat, an intelligent progressive strength training program is the tool that changes the shape of your body. Eating well can help you lose body fat, but only strength training can help you maintain, and build, muscle.

For maximum results, combine the nutrition guidelines here with a progressive strength training program. Check out the women’s beginner strength training guide or Lift Like a Girl workout template to get started.

Want to know when a new article is released? Want insider-only information not shared here? Enter your email below to join the newsletter. 

The post Here’s the Simple Guide That Shows You How to Eat Healthy appeared first on Nia Shanks.

from Healthy Living http://www.niashanks.com/simple-guide-how-to-eat-healthy/

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Here’s the Simple Guide That Shows You How to Eat Healthy

Would you rather listen to this article? Use the player below or download on iTunes.

Does it ever feel like you spend way more time than you should have to thinking about food? What you should eat and shouldn’t eat; how many meals you should eat; are any foods best for fat loss; what’s best for improving overall health; is there such a thing as an all-you-can-eat peanut butter diet; are total calories or food quality more important.

Eating healthy is complicated.

Not really. Eating healthy seems complicated because of the abundance of information on food, weight loss, disease prevention and what you should and shouldn’t eat to look better naked. It’s no wonder people are frustrated and discouraged because they’ve tried popular diets that promised to be the diet for effortless fat loss: low fat, low carb, vegetarian, intermittent fasting, ketogenic, and all the rest.

The Basics are Not Replaceable

It’s not uncommon for someone to read the information below and scoff that it’s “too simple.” They want more than the basics. They think a diet that emulates their favorite Instagram fit-pro’s habits will yield better results. They think they’re above the basics.

The problem, however, is that most people have not even mastered the basics. Complex, restrictive diets that eliminate foods or food groups don’t produce better, lasting results – they just reduce calorie intake. People falsely think they’re more effective because of their complexity. These unnecessarily obsessive, restrictive diets can lead to things you don’t want like binge eating, negative body image, or incessant yo-yo dieting.

Complex or complicated does not mean better. Don’t delude yourself into thinking you need something more advanced if you don’t apply the information shared here for months at a time.

Do You Want a Diet or a Lifestyle?

Most diets have a timeframe. You follow it for 12-16 weeks (or until your willpower bleeds dry) and then you’re done and go back to eating whatever was normal pre-diet, or worse because you can’t stop eating all the stuff that was banned from the diet. Sound familiar?

Someone who will stand on stage in a bikini to be judged will follow a diet that meticulously tracks calories to reach ultra-low levels of body fat that’s meant to be sustained for a short period of time (people often forget this part and think it’s easy, or healthy, to have very low body fat levels long term). Problems arise when the average person who just wants to feel great and look better naked attempts to mimic those diets.

Most people need to create a sustainable lifestyle built upon simple habits that can be maintained long term. Not for 12-16 weeks, but for 12-16 months and beyond. A major distinction between a diet and lifestyle: quick-fix diets instill a perfection mindset (never missing a meal, hitting the exact calorie target every day, never “cheating,” you go all in); a healthy-eating lifestyle is about consistency, not perfection, so there’s no burden or stress of thinking you need to be perfect day in, day out – it is not an “all or nothing” game.

Rigid diets that create a perfection-obsessed mindset around food can drown you in their monstrous wake of negative body image and disordered eating habits.

You Must Find Pleasure in the Process

You can only force yourself to follow a style of eating you hate, or that dominates your life, for so long. Eventually you’ll say Screw it! and throw your hands in the air as a declaration of frustration and signaling the end of the diet’s lifespan.

Many people mistakenly look at eating healthy as being torturous, bland, boring, difficult. Establishing better eating habits may be difficult in the beginning, depending on your current food habits, but you must focus on the pleasure that accompanies the process. The pleasure of nourishing your body; properly fueling and recovering from workouts; forging new habits that serve you; actively investing in your health; proving to yourself you can establish rewarding, positive habits.

If you get frustrated from trying to find vegetables or lean-protein sources you enjoy, or have trouble hitting the 80% whole-food target discussed below, refocus on the pleasures you should be reaping from this lifestyle change.

Does It Have to be about Fat Loss?

Tips for weight loss are laced throughout this article, because many people want to lose fat. If you’re burned out on constantly thinking about fat loss, watching what you eat, or otherwise being on a never-ending journey of trying to whittle down to a smaller size, don’t think about fat loss.

If your brain is begging for a break from basing every food choice on losing body fat, choose other reasons for changing your eating habits. Choose to adjust your eating choices to:

Improve overall health (physical and mental)

Increase energy levels

Improve sleep quality

Fuel and recover from workouts

Slow down the aging process

Contribute to self-care

Increase physical strength and build muscle

There are, as you can see, lots of reasons to eat well that have nothing to do with fat loss. Depending on your history it may behoove you to say Screw fat loss! and focus on other healthy eating benefits.

How to Eat Healthy

Whatever your why may be for wanting to eat healthy, here are the foods that should make up most of your eating choices.

Eat These Foods Most of The Time

The common thread connecting these foods – they’re minimally processed whole foods. Why have these foods been chosen? Because eating mostly nutrient-dense whole foods, including lots of plant-based foods, has been shown to be most important for improving health and warding off disease.

The following images and examples are not exhaustive, and many could fall in other categories. Eggs, for example, could be listed in the fat and protein groups but appear under fats; corn is a grain when eaten as popcorn but considered a starchy vegetable when consumed as corn on the cob. Don’t get obsessed with minor details but use this as a guide for building meals and snacks.

Fats

These whole-food sources are packed with healthy fats. Other examples not shown include fatty fish like salmon and mackerel; plant sources include flax seeds, olives, chia seeds.

Protein

Notice that lean sources of protein are shown. Fattier cuts of meat and dairy are fine but shouldn’t make up the bulk of your protein choices.

Starchy Vegetables

Non-Starchy Vegetables

Why two vegetable categories? Because some people rely too much on the starchy vegetables and eat nothing but potatoes. Potatoes are healthy and satiating, but don’t neglect non-starchy veggies. A good rule of thumb is to “eat the rainbow” as often as possible so you get tons of nutrients in a fiber-packed package. Non-starchy veggies are a great way to increase satiety because they take up a lot of space in the stomach without packing a lot of calories (i.e., they’re high-volume, low-calorie foods).

Bake them, sauté them, grill them, steam them, eat them raw, turn them into noodles and use in place of traditional pasta, blend them in smoothies. Doesn’t matter how you get them in your belly, just eat them.

Beans and Legumes

Tasty protein and fiber combined in a cheap package, especially if you buy dried beans and prepare them yourself. If you don’t eat meat, or much of it, this will be one of your main sources of protein. Even if you do eat meat, include these tasty foods.

Whole Grains

This category also includes foods like whole wheat pasta and breads.

Why is white rice shown instead of brown rice — I thought brown rice was “less processed” and therefore healthier, you may be wondering. There’s not much nutritional difference between white and brown rice beyond fiber (which favors brown rice), so let your taste decide. Some people find white rice easier to digest than brown rice. In the end, choosing between them is a minute detail not worth obsessing over.

Herbs and Spices

If you don’t use herbs and spices with your cooking, start. I’ve cooked countless meals that were bland and boring, but the right blend of spices made these meals delightfully craveable. Find recipes that use herbs and spices if you’re not a creative cook. They can make the difference between a meal you feel like you have to choke down and one that creates a symphony of flavors on your tastebuds.

Fruits

Choose from fresh or frozen. Canned fruits are okay if they’re packed in water and don’t have added sugar. Buy what’s in season or on sale to save money. Keep apples and other easy-to-grab fruits nearby if you tend to snack frequently.

Recommended Article: The Chocolate Protein Shake That Actually Tastes Like a Milkshake

Calorie-Free Beverages

Sparkling water is another option and the carbonation can help curb appetite. Calorie-free soft drinks are okay in moderation and can help satisfy your sweet tooth. One of the simplest changes worth making is swapping calorie-laden beverages for their calorie-free or low-calorie equivalent.

If you can only drink coffee with cream and sugar, that’s fine. You don’t have to force yourself to drink black coffee. This can only become something that might need to be kept in check if you use a lot of cream and sugar, or drink multiple cups of coffee throughout the day (then those spoonfuls of sugar and cream add up).

Want a low-calorie way to flavor your coffee? Mix a sugar-free hot cocoa packet (they’re only 25 calories) in your coffee. Makes a tasty low-calorie mocha.

What is “Most of The Time”?

The above food categories fall under the umbrella of foods to eat most of the time, meaning they should make up at least 80% of your food choices; this can be a daily or weekly average. The following image shows the percentage of whole and “fun” foods (covered next) consumed each day over the course of a week — the whole-foods average is 81%.

The tremendous benefit of aiming for at least an 80% average of whole foods is the flexibility it provides. Remember, this is a flexible lifestyle, not a perfection-obsessed diet. You can socialize and enjoy your favorite foods without feeling deprived or like you’re “on a diet.”

Eat These Foods Less Often

You know what to eat at least 80% of the time, so let’s go over the foods that can make up the remaining 0-20% depending on your needs and preferences.

But first, notice what is not being said. These foods are not bad, evil, forbidden, dirty, off limits, or guilty pleasures. Eating them does not make you bad, ugly, shameful, disgusting, a failure or anything else someone who wrote a diet book that bans these foods may have said you’d be if you enjoy them. Nor will eating these foods occasionally in reasonable amounts miraculously cause you to gain body fat. Only eating more than your body uses for a prolonged period causes the accumulation of body fat, and this can come from eating an excess of anything.

The eat less of these foods are typically calorie dense, not nutrient dense like the whole foods above. They’re hyperpalatable by design typically using a combination of sugar, fat, and salt. For a fascinating look at how foods are intentionally and painstakingly designed to keep us eating more and wanting to eat more, read The End of Overeating.

The best guideline for the eat less of these foods: be consciously selective of what you will enjoy. Actively choose. Don’t just eat something because it’s there or someone offers it to you.

Recommended Article: Eating in Moderation: How to Do It Right

Are Processed Foods Evil?

Unless you grow it or hunt it yourself, your food is technically processed.

Plain oats are processed, but they’re considered a whole food.

Pop Tarts are processed, and they are not a whole food.

Food-of-the-gods peanut butter is processed; it’s a good source of fat that delivers some protein and is considered a whole food.

Protein powder is processed, yet it’s a staple in many people’s eating choices because it’s a food source packaged in a convenient form, like a stick of string cheese.

Aim to eat mostly minimally processed foods. There’s a difference between oats and peanut butter and Pop Tarts and fried mozzarella sticks. And, remember, if Pop Tarts and mozzarella sticks happen to be two of your favorite foods, you can, and should, eat them in moderation.

Why is it important to eat your favorite foods, even if they’re heavily processed or deep fried and not so healthy?

How (and Why) to Make Room for Foods You Love

Want to throw yourself into a relentless battle with disordered and obsessive eating habits?

Heck no you don’t.

The best way to avoid that miserable struggle (i.e., the ugly side of health and fitness) is to not have “forbidden” or “off limit” foods, or to attempt to abstain from your favorite foods or food groups because you think they’re “bad” or solely responsible for fat gain. Do not fall into the disordered-eating trap of labeling foods “good” and “bad” or becoming obsessively neurotic with what you eat.

Optimizing physical health is important and is achieved by eating mostly whole foods. Mental health is also important yet is often omitted from a diet discussion, and that’s a mistake. A way to help ensure you don’t develop obsessive, unhealthy habits with food is to have flexibility built into your food choices.

Make room for your favorite foods. If a variety of whole foods make up at least 80% of your daily/weekly food choices, you can enjoy other favorite foods in moderate amounts. You don’t need to have an “all or nothing” mentality that rigid diets create. You needn’t “eat perfectly” all the time.

Do the right things most of the time.

It’s time to stop looking at food subjectively. A cupcake is not a “bad” food that will instantly put fat on your body. A spinach salad with low-calorie dressing is not a “good” food that will instantly remove fat from your body.

Analyzing food like that exacerbates, or leads to, disordered eating habits. If you find yourself looking at food through a good/bad lens, make it a priority to catch yourself and start reversing that mindset. If you typically look at a tasty cupcake and think I shouldn’t eat this, it’s bad, and it’ll cause me to gain fat, become aware of that response and change the conversation. Recall that it’s a piece of food; it’s not bad or evil. You can have it, enjoy it, and then move on.

This is a lifestyle, and your favorite foods belong in your lifestyle.

To get stronger and change the shape of your body you must show up to the gym week after week and put in consistent effort. You can’t go sporadically and expect noticeable results. Building a healthier mindset with food requires the same commitment and consistent practice.

Tailor to Your Needs and Preferences

You know which foods should make up the bulk of your eating choices, and how to work in your other favorite foods. Great! Why do you need to “tailor” those guidelines to your needs and preferences?

Because doing something you enjoy and that fits into your life matters. A lot. An eating style is only as effective as your adherence to it. Take the time, if needed, to see how many meals per day you prefer to eat and any other practices you need to adopt (or avoid, more on this below) to reach your goals.

Maybe you prefer to eat two big meals per day because you love feeling full and eating smaller meals causes you to overeat. Maybe you prefer carb-rich foods, so a low-carb diet would be worse than getting a root canal from a drunk dentist with a shaky hand. Maybe you need to measure your protein intake and loosely track calories to reach your goals.

Recommended Article: Why That Diet Didn’t Work for You

Maybe you don’t know what you prefer because you never took the time to ask yourself, so you have to try a few things to see what works best. That’s fine too. Becoming your own guru and approaching your eating preferences like a scientist can be a good thing. Take a pragmatic, objective approach to your eating choices. Keep emotion out of it. Take note of what works and keep doing it; if something doesn’t work or you absolutely hate it, scratch it off the at-least-I-tried list and move on to the next thing.

Does Every Meal Have to Look Like This?

Nope. Mine certainly don’t.

There’s nothing wrong with having a vegetable, protein, and starch on your plate, but it doesn’t mean every meal has to be made of single ingredient foods, each having its designated spot.

Some people love using that template to design their meals because of its simplicity and the ease it provides for prepping lots of meals at once, but not me. Some of my meals look that way, but it’s certainly not mandatory.

I enjoy cooking and trying new recipes so I routinely make stir-frys, casseroles, slow cooker meals, stews, chilis, curries. My criteria for most recipes is that they use mostly whole-food ingredients. (For a few recipes you can check out my Instagram: chicken salad, banana-oat cookies, sweet potato pumpkin curry.)

Let your preferences determine how your meals look. Make what you enjoy eating.

Total Calories and Food Quality

Do Calories Matter?

Yes. Using an extreme example, you can go on a Snickers diet and lose weight if you stayed in a caloric deficit. Sure, you’d get to eat nothing but Snickers every day and lose weight, but you’d likely be ravenous most of the time since an all-Snickers diet isn’t very satiating. And, not to mention, you wouldn’t consume enough fiber, vitamins, and other nutrients to optimize health.

The point here isn’t to eat nothing but junk – it’s to emphasize the point that no single food or food group causes fat gain on its own.

Does That Mean Food Quality is Less Important?

Not at all. Just because you can lose fat eating nothing but Snickers or McDonald’s doesn’t mean food quality is less important. As stated above, maximizing overall health is the primary objective, and eating mostly whole foods does that. Food quality is also important for energy levels and satiety.

Let’s say your body needs 1,900 calories per day to stay the same (i.e., if you burn 1,900 calories and eat 1,900 calories, your body composition won’t change). You could eat 1,600 calories worth of Snickers bars each day for a month and you’d lose weight from being in a caloric deficit, though you probably wouldn’t feel too great and would likely experience ravenous hunger.

Some people claim you’d instantly pack on fat eating nothing but Snickers bars because of the insulin response, but that’s incorrect. An insulin response won’t lead to fat storage in the absence of a caloric surplus.

Contrast this candy-bar diet with eating 1,600 calories of nutritious whole foods from the eat more of these foods discussed above for a month and weight loss would occur, but unlike the all-Snickers diet you’d experience greater satiety from the higher intake of protein and fiber and higher volume whole foods provide.

Whole foods provide greater satiety than heavily processed calorie-dense foods.

And, bonus, as you can see, Snickers can still be a part of a mostly whole-foods lifestyle. Deprivation has no place in eating healthy. Moderation is a habit worth developing.

This isn’t to suggest the results from both diets, if all else was equal, would be identical. If strength training was part of the regimen you may lose more fat and build more muscle with the whole-food diet from consuming more nutrients and protein than the theoretical all-Snickers diet; no doubt your health would benefit from the former.

Do You Need to Count Calories?

I would rather saw off the little toe on my right foot with a rusty pocket knife than count calories. That exercise would send me plunging headfirst back into obsessive, disordered eating habits. That is why I don’t count calories, and why many of my clients with a similar history don’t either. It creates more problems than it solves.

There are plenty of people who like tracking calories. It’s a lifestyle practice they enjoy, or one they find necessary to achieve and maintain their goals, otherwise they get off track quickly.

The option of tracking calories varies from person to person and depends on their goals and needs. Do what works best for you and avoid anything that exacerbates issues with food.

If you’re not sure what you need to do, start by applying the above information for at least six weeks and see what happens. You very well may not need to do anything else. Why make things more complicated than necessary? Try the simplest things first, and tweak only if necessary.

Some people don’t need to count calories (or disdain the mere thought of doing so) yet could benefit from tracking certain foods or macronutrients.

What Should be Tracked?

Maybe something. Maybe nothing.

Let’s say you want to lose weight. You aptly apply the above information for six weeks but don’t feel like you’ve made progress, and you don’t want to resort to counting calories. In other words, what should you do if you’re eating healthy but still can’t lose weight?

Most people don’t overeat lean protein, non-starchy vegetables, or fruits. You can track the two most likely culprits preventing fat loss: fat sources and “fun” foods.

Fat sources are calorically dense, and the calories can add up quickly. For example, one-quarter cup of mixed nuts contains 160 calories. If you eat out of the container instead of putting one serving into a bowl, you may end up eating one cup (I’ve been there and done that). Instead of eating 160 calories, it was 640. If you frequently eat high-fat foods like nuts and nut butters, avocados, cheese, olive oil drizzled on salads, track or measure those fat sources for a week. It may be helpful to measure a serving size of those foods to become aware of what a serving size truly is.

I love carbs. If I had my way a bucket of mashed potatoes would be considered one serving. If you eat more carb sources than fat, track your starchy-vegetable and grain intake. You could try replacing some of the starchy vegetables with non-starchy vegetables (since they’re lower in calories for an equal volume) or simply decrease the serving portions a bit: instead of eating two heaping serving spoons of mashed potatoes, eat one.

“Fun” foods can also be easy to overeat. It’s not hard to eat a few too many tasty cookies or French fries or doughnuts. You may be eating more of those than you realize. Track everything you eat and drink for a week to see what’s going on. You may discover you snacked on a doughnut a few times throughout the week and drank a few sugar-loaded lattes you weren’t accounting for previously. Choose which “fun” foods to enjoy more diligently. Either eat a smaller amount and/or swap them out for lower-calorie whole foods.

If fat loss is the goal and you’re not losing weight, this means, very simply, that you’re consuming too many calories. Find simple ways to consume fewer calories: eat more veggies instead of whole grains, swap out sugar-laden beverages for calorie-free drinks, eat a good source of lean protein with all meals, track fat sources, eat more high-volume, low-calorie foods like non-starchy vegetables and fruits. It really can be that simple.

You could summarize the information above into:

Eat whole foods at least 80% of the time

Make room for your favorite foods

Think flexible, sustainable lifestyle – not a soul-sucking diet

Master the basics – no seriously, do them consistently for months

Consistency matters most – forget about perfection; this is not an “all or nothing” game

Want to Really Change How Your Body Looks?

Healthy eating and strength training go together like peanut butter and jelly. While proper nutrition can improve your health and is instrumental in losing body fat, an intelligent progressive strength training program is the tool that changes the shape of your body. Eating well can help you lose body fat, but only strength training can help you maintain, and build, muscle.

For maximum results, combine the nutrition guidelines here with a progressive strength training program. Check out the women’s beginner strength training guide or Lift Like a Girl workout template to get started.

Want to know when a new article is released? Want insider-only information not shared here? Enter your email below to join the newsletter. 

The post Here’s the Simple Guide That Shows You How to Eat Healthy appeared first on Nia Shanks.

from Sarah Luke Fitness Updates http://www.niashanks.com/simple-guide-how-to-eat-healthy/

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Here’s the Simple Guide That Shows You How to Eat Healthy

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Does it ever feel like you spend way more time than you should have to thinking about food? What you should eat and shouldn’t eat; how many meals you should eat; are any foods best for fat loss; what’s best for improving overall health; is there such a thing as an all-you-can-eat peanut butter diet; are total calories or food quality more important.

Eating healthy is complicated.

Not really. Eating healthy seems complicated because of the abundance of information on food, weight loss, disease prevention and what you should and shouldn’t eat to look better naked. It’s no wonder people are frustrated and discouraged because they’ve tried popular diets that promised to be the diet for effortless fat loss: low fat, low carb, vegetarian, intermittent fasting, ketogenic, and all the rest.

The Basics are Not Replaceable

It’s not uncommon for someone to read the information below and scoff that it’s “too simple.” They want more than the basics. They think a diet that emulates their favorite Instagram fit-pro’s habits will yield better results. They think they’re above the basics.

The problem, however, is that most people have not even mastered the basics. Complex, restrictive diets that eliminate foods or food groups don’t produce better, lasting results – they just reduce calorie intake. People falsely think they’re more effective because of their complexity. These unnecessarily obsessive, restrictive diets can lead to things you don’t want like binge eating, negative body image, or incessant yo-yo dieting.

Complex or complicated does not mean better. Don’t delude yourself into thinking you need something more advanced if you don’t apply the information shared here for months at a time.

Do You Want a Diet or a Lifestyle?

Most diets have a timeframe. You follow it for 12-16 weeks (or until your willpower bleeds dry) and then you’re done and go back to eating whatever was normal pre-diet, or worse because you can’t stop eating all the stuff that was banned from the diet. Sound familiar?

Someone who will stand on stage in a bikini to be judged will follow a diet that meticulously tracks calories to reach ultra-low levels of body fat that’s meant to be sustained for a short period of time (people often forget this part and think it’s easy, or healthy, to have very low body fat levels long term). Problems arise when the average person who just wants to feel great and look better naked attempts to mimic those diets.

Most people need to create a sustainable lifestyle built upon simple habits that can be maintained long term. Not for 12-16 weeks, but for 12-16 months and beyond. A major distinction between a diet and lifestyle: quick-fix diets instill a perfection mindset (never missing a meal, hitting the exact calorie target every day, never “cheating,” you go all in); a healthy-eating lifestyle is about consistency, not perfection, so there’s no burden or stress of thinking you need to be perfect day in, day out – it is not an “all or nothing” game.

Rigid diets that create a perfection-obsessed mindset around food can drown you in their monstrous wake of negative body image and disordered eating habits.

You Must Find Pleasure in the Process

You can only force yourself to follow a style of eating you hate, or that dominates your life, for so long. Eventually you’ll say Screw it! and throw your hands in the air as a declaration of frustration and signaling the end of the diet’s lifespan.

Many people mistakenly look at eating healthy as being torturous, bland, boring, difficult. Establishing better eating habits may be difficult in the beginning, depending on your current food habits, but you must focus on the pleasure that accompanies the process. The pleasure of nourishing your body; properly fueling and recovering from workouts; forging new habits that serve you; actively investing in your health; proving to yourself you can establish rewarding, positive habits.

If you get frustrated from trying to find vegetables or lean-protein sources you enjoy, or have trouble hitting the 80% whole-food target discussed below, refocus on the pleasures you should be reaping from this lifestyle change.

Does It Have to be about Fat Loss?

Tips for weight loss are laced throughout this article, because many people want to lose fat. If you’re burned out on constantly thinking about fat loss, watching what you eat, or otherwise being on a never-ending journey of trying to whittle down to a smaller size, don’t think about fat loss.

If your brain is begging for a break from basing every food choice on losing body fat, choose other reasons for changing your eating habits. Choose to adjust your eating choices to:

Improve overall health (physical and mental)

Increase energy levels

Improve sleep quality

Fuel and recover from workouts

Slow down the aging process

Contribute to self-care

Increase physical strength and build muscle

There are, as you can see, lots of reasons to eat well that have nothing to do with fat loss. Depending on your history it may behoove you to say Screw fat loss! and focus on other healthy eating benefits.

How to Eat Healthy

Whatever your why may be for wanting to eat healthy, here are the foods that should make up most of your eating choices.

Eat These Foods Most of The Time

The common thread connecting these foods – they’re minimally processed whole foods. Why have these foods been chosen? Because eating mostly nutrient-dense whole foods, including lots of plant-based foods, has been shown to be most important for improving health and warding off disease.

The following images and examples are not exhaustive, and many could fall in other categories. Eggs, for example, could be listed in the fat and protein groups but appear under fats; corn is a grain when eaten as popcorn but considered a starchy vegetable when consumed as corn on the cob. Don’t get obsessed with minor details but use this as a guide for building meals and snacks.

Fats

These whole-food sources are packed with healthy fats. Other examples not shown include fatty fish like salmon and mackerel; plant sources include flax seeds, olives, chia seeds.

Protein

Notice that lean sources of protein are shown. Fattier cuts of meat and dairy are fine but shouldn’t make up the bulk of your protein choices.

Starchy Vegetables

Non-Starchy Vegetables

Why two vegetable categories? Because some people rely too much on the starchy vegetables and eat nothing but potatoes. Potatoes are healthy and satiating, but don’t neglect non-starchy veggies. A good rule of thumb is to “eat the rainbow” as often as possible so you get tons of nutrients in a fiber-packed package. Non-starchy veggies are a great way to increase satiety because they take up a lot of space in the stomach without packing a lot of calories (i.e., they’re high-volume, low-calorie foods).

Bake them, sauté them, grill them, steam them, eat them raw, turn them into noodles and use in place of traditional pasta, blend them in smoothies. Doesn’t matter how you get them in your belly, just eat them.

Beans and Legumes

Tasty protein and fiber combined in a cheap package, especially if you buy dried beans and prepare them yourself. If you don’t eat meat, or much of it, this will be one of your main sources of protein. Even if you do eat meat, include these tasty foods.

Whole Grains

This category also includes foods like whole wheat pasta and breads.

Why is white rice shown instead of brown rice — I thought brown rice was “less processed” and therefore healthier, you may be wondering. There’s not much nutritional difference between white and brown rice beyond fiber (which favors brown rice), so let your taste decide. Some people find white rice easier to digest than brown rice. In the end, choosing between them is a minute detail not worth obsessing over.

Herbs and Spices

If you don’t use herbs and spices with your cooking, start. I’ve cooked countless meals that were bland and boring, but the right blend of spices made these meals delightfully craveable. Find recipes that use herbs and spices if you’re not a creative cook. They can make the difference between a meal you feel like you have to choke down and one that creates a symphony of flavors on your tastebuds.

Fruits

Choose from fresh or frozen. Canned fruits are okay if they’re packed in water and don’t have added sugar. Buy what’s in season or on sale to save money. Keep apples and other easy-to-grab fruits nearby if you tend to snack frequently.

Recommended Article: The Chocolate Protein Shake That Actually Tastes Like a Milkshake

Calorie-Free Beverages

Sparkling water is another option and the carbonation can help curb appetite. Calorie-free soft drinks are okay in moderation and can help satisfy your sweet tooth. One of the simplest changes worth making is swapping calorie-laden beverages for their calorie-free or low-calorie equivalent.

If you can only drink coffee with cream and sugar, that’s fine. You don’t have to force yourself to drink black coffee. This can only become something that might need to be kept in check if you use a lot of cream and sugar, or drink multiple cups of coffee throughout the day (then those spoonfuls of sugar and cream add up).

Want a low-calorie way to flavor your coffee? Mix a sugar-free hot cocoa packet (they’re only 25 calories) in your coffee. Makes a tasty low-calorie mocha.

What is “Most of The Time”?

The above food categories fall under the umbrella of foods to eat most of the time, meaning they should make up at least 80% of your food choices; this can be a daily or weekly average. The following image shows the percentage of whole and “fun” foods (covered next) consumed each day over the course of a week — the whole-foods average is 81%.

The tremendous benefit of aiming for at least an 80% average of whole foods is the flexibility it provides. Remember, this is a flexible lifestyle, not a perfection-obsessed diet. You can socialize and enjoy your favorite foods without feeling deprived or like you’re “on a diet.”

Eat These Foods Less Often

You know what to eat at least 80% of the time, so let’s go over the foods that can make up the remaining 0-20% depending on your needs and preferences.

But first, notice what is not being said. These foods are not bad, evil, forbidden, dirty, off limits, or guilty pleasures. Eating them does not make you bad, ugly, shameful, disgusting, a failure or anything else someone who wrote a diet book that bans these foods may have said you’d be if you enjoy them. Nor will eating these foods occasionally in reasonable amounts miraculously cause you to gain body fat. Only eating more than your body uses for a prolonged period causes the accumulation of body fat, and this can come from eating an excess of anything.

The eat less of these foods are typically calorie dense, not nutrient dense like the whole foods above. They’re hyperpalatable by design typically using a combination of sugar, fat, and salt. For a fascinating look at how foods are intentionally and painstakingly designed to keep us eating more and wanting to eat more, read The End of Overeating.

The best guideline for the eat less of these foods: be consciously selective of what you will enjoy. Actively choose. Don’t just eat something because it’s there or someone offers it to you.

Recommended Article: Eating in Moderation: How to Do It Right

Are Processed Foods Evil?

Unless you grow it or hunt it yourself, your food is technically processed.

Plain oats are processed, but they’re considered a whole food.

Pop Tarts are processed, and they are not a whole food.

Food-of-the-gods peanut butter is processed; it’s a good source of fat that delivers some protein and is considered a whole food.

Protein powder is processed, yet it’s a staple in many people’s eating choices because it’s a food source packaged in a convenient form, like a stick of string cheese.

Aim to eat mostly minimally processed foods. There’s a difference between oats and peanut butter and Pop Tarts and fried mozzarella sticks. And, remember, if Pop Tarts and mozzarella sticks happen to be two of your favorite foods, you can, and should, eat them in moderation.

Why is it important to eat your favorite foods, even if they’re heavily processed or deep fried and not so healthy?

How (and Why) to Make Room for Foods You Love

Want to throw yourself into a relentless battle with disordered and obsessive eating habits?

Heck no you don’t.

The best way to avoid that miserable struggle (i.e., the ugly side of health and fitness) is to not have “forbidden” or “off limit” foods, or to attempt to abstain from your favorite foods or food groups because you think they’re “bad” or solely responsible for fat gain. Do not fall into the disordered-eating trap of labeling foods “good” and “bad” or becoming obsessively neurotic with what you eat.

Optimizing physical health is important and is achieved by eating mostly whole foods. Mental health is also important yet is often omitted from a diet discussion, and that’s a mistake. A way to help ensure you don’t develop obsessive, unhealthy habits with food is to have flexibility built into your food choices.

Make room for your favorite foods. If a variety of whole foods make up at least 80% of your daily/weekly food choices, you can enjoy other favorite foods in moderate amounts. You don’t need to have an “all or nothing” mentality that rigid diets create. You needn’t “eat perfectly” all the time.

Do the right things most of the time.

It’s time to stop looking at food subjectively. A cupcake is not a “bad” food that will instantly put fat on your body. A spinach salad with low-calorie dressing is not a “good” food that will instantly remove fat from your body.

Analyzing food like that exacerbates, or leads to, disordered eating habits. If you find yourself looking at food through a good/bad lens, make it a priority to catch yourself and start reversing that mindset. If you typically look at a tasty cupcake and think I shouldn’t eat this, it’s bad, and it’ll cause me to gain fat, become aware of that response and change the conversation. Recall that it’s a piece of food; it’s not bad or evil. You can have it, enjoy it, and then move on.

This is a lifestyle, and your favorite foods belong in your lifestyle.

To get stronger and change the shape of your body you must show up to the gym week after week and put in consistent effort. You can’t go sporadically and expect noticeable results. Building a healthier mindset with food requires the same commitment and consistent practice.

Tailor to Your Needs and Preferences

You know which foods should make up the bulk of your eating choices, and how to work in your other favorite foods. Great! Why do you need to “tailor” those guidelines to your needs and preferences?

Because doing something you enjoy and that fits into your life matters. A lot. An eating style is only as effective as your adherence to it. Take the time, if needed, to see how many meals per day you prefer to eat and any other practices you need to adopt (or avoid, more on this below) to reach your goals.

Maybe you prefer to eat two big meals per day because you love feeling full and eating smaller meals causes you to overeat. Maybe you prefer carb-rich foods, so a low-carb diet would be worse than getting a root canal from a drunk dentist with a shaky hand. Maybe you need to measure your protein intake and loosely track calories to reach your goals.

Recommended Article: Why That Diet Didn’t Work for You

Maybe you don’t know what you prefer because you never took the time to ask yourself, so you have to try a few things to see what works best. That’s fine too. Becoming your own guru and approaching your eating preferences like a scientist can be a good thing. Take a pragmatic, objective approach to your eating choices. Keep emotion out of it. Take note of what works and keep doing it; if something doesn’t work or you absolutely hate it, scratch it off the at-least-I-tried list and move on to the next thing.

Does Every Meal Have to Look Like This?

Nope. Mine certainly don’t.

There’s nothing wrong with having a vegetable, protein, and starch on your plate, but it doesn’t mean every meal has to be made of single ingredient foods, each having its designated spot.

Some people love using that template to design their meals because of its simplicity and the ease it provides for prepping lots of meals at once, but not me. Some of my meals look that way, but it’s certainly not mandatory.

I enjoy cooking and trying new recipes so I routinely make stir-frys, casseroles, slow cooker meals, stews, chilis, curries. My criteria for most recipes is that they use mostly whole-food ingredients. (For a few recipes you can check out my Instagram: chicken salad, banana-oat cookies, sweet potato pumpkin curry.)

Let your preferences determine how your meals look. Make what you enjoy eating.

Total Calories and Food Quality

Do Calories Matter?

Yes. Using an extreme example, you can go on a Snickers diet and lose weight if you stayed in a caloric deficit. Sure, you’d get to eat nothing but Snickers every day and lose weight, but you’d likely be ravenous most of the time since an all-Snickers diet isn’t very satiating. And, not to mention, you wouldn’t consume enough fiber, vitamins, and other nutrients to optimize health.

The point here isn’t to eat nothing but junk – it’s to emphasize the point that no single food or food group causes fat gain on its own.

Does That Mean Food Quality is Less Important?

Not at all. Just because you can lose fat eating nothing but Snickers or McDonald’s doesn’t mean food quality is less important. As stated above, maximizing overall health is the primary objective, and eating mostly whole foods does that. Food quality is also important for energy levels and satiety.

Let’s say your body needs 1,900 calories per day to stay the same (i.e., if you burn 1,900 calories and eat 1,900 calories, your body composition won’t change). You could eat 1,600 calories worth of Snickers bars each day for a month and you’d lose weight from being in a caloric deficit, though you probably wouldn’t feel too great and would likely experience ravenous hunger.

Some people claim you’d instantly pack on fat eating nothing but Snickers bars because of the insulin response, but that’s incorrect. An insulin response won’t lead to fat storage in the absence of a caloric surplus.

Contrast this candy-bar diet with eating 1,600 calories of nutritious whole foods from the eat more of these foods discussed above for a month and weight loss would occur, but unlike the all-Snickers diet you’d experience greater satiety from the higher intake of protein and fiber and higher volume whole foods provide.

Whole foods provide greater satiety than heavily processed calorie-dense foods.

And, bonus, as you can see, Snickers can still be a part of a mostly whole-foods lifestyle. Deprivation has no place in eating healthy. Moderation is a habit worth developing.

This isn’t to suggest the results from both diets, if all else was equal, would be identical. If strength training was part of the regimen you may lose more fat and build more muscle with the whole-food diet from consuming more nutrients and protein than the theoretical all-Snickers diet; no doubt your health would benefit from the former.

Do You Need to Count Calories?

I would rather saw off the little toe on my right foot with a rusty pocket knife than count calories. That exercise would send me plunging headfirst back into obsessive, disordered eating habits. That is why I don’t count calories, and why many of my clients with a similar history don’t either. It creates more problems than it solves.

There are plenty of people who like tracking calories. It’s a lifestyle practice they enjoy, or one they find necessary to achieve and maintain their goals, otherwise they get off track quickly.

The option of tracking calories varies from person to person and depends on their goals and needs. Do what works best for you and avoid anything that exacerbates issues with food.

If you’re not sure what you need to do, start by applying the above information for at least six weeks and see what happens. You very well may not need to do anything else. Why make things more complicated than necessary? Try the simplest things first, and tweak only if necessary.

Some people don’t need to count calories (or disdain the mere thought of doing so) yet could benefit from tracking certain foods or macronutrients.

What Should be Tracked?

Maybe something. Maybe nothing.

Let’s say you want to lose weight. You aptly apply the above information for six weeks but don’t feel like you’ve made progress, and you don’t want to resort to counting calories. In other words, what should you do if you’re eating healthy but still can’t lose weight?

Most people don’t overeat lean protein, non-starchy vegetables, or fruits. You can track the two most likely culprits preventing fat loss: fat sources and “fun” foods.

Fat sources are calorically dense, and the calories can add up quickly. For example, one-quarter cup of mixed nuts contains 160 calories. If you eat out of the container instead of putting one serving into a bowl, you may end up eating one cup (I’ve been there and done that). Instead of eating 160 calories, it was 640. If you frequently eat high-fat foods like nuts and nut butters, avocados, cheese, olive oil drizzled on salads, track or measure those fat sources for a week. It may be helpful to measure a serving size of those foods to become aware of what a serving size truly is.

I love carbs. If I had my way a bucket of mashed potatoes would be considered one serving. If you eat more carb sources than fat, track your starchy-vegetable and grain intake. You could try replacing some of the starchy vegetables with non-starchy vegetables (since they’re lower in calories for an equal volume) or simply decrease the serving portions a bit: instead of eating two heaping serving spoons of mashed potatoes, eat one.

“Fun” foods can also be easy to overeat. It’s not hard to eat a few too many tasty cookies or French fries or doughnuts. You may be eating more of those than you realize. Track everything you eat and drink for a week to see what’s going on. You may discover you snacked on a doughnut a few times throughout the week and drank a few sugar-loaded lattes you weren’t accounting for previously. Choose which “fun” foods to enjoy more diligently. Either eat a smaller amount and/or swap them out for lower-calorie whole foods.

If fat loss is the goal and you’re not losing weight, this means, very simply, that you’re consuming too many calories. Find simple ways to consume fewer calories: eat more veggies instead of whole grains, swap out sugar-laden beverages for calorie-free drinks, eat a good source of lean protein with all meals, track fat sources, eat more high-volume, low-calorie foods like non-starchy vegetables and fruits. It really can be that simple.

You could summarize the information above into:

Eat whole foods at least 80% of the time

Make room for your favorite foods

Think flexible, sustainable lifestyle – not a soul-sucking diet

Master the basics – no seriously, do them consistently for months

Consistency matters most – forget about perfection; this is not an “all or nothing” game

Want to Really Change How Your Body Looks?

Healthy eating and strength training go together like peanut butter and jelly. While proper nutrition can improve your health and is instrumental in losing body fat, an intelligent progressive strength training program is the tool that changes the shape of your body. Eating well can help you lose body fat, but only strength training can help you maintain, and build, muscle.

For maximum results, combine the nutrition guidelines here with a progressive strength training program. Check out the women’s beginner strength training guide or Lift Like a Girl workout template to get started.

Want to know when a new article is released? Want insider-only information not shared here? Enter your email below to join the newsletter. 

The post Here’s the Simple Guide That Shows You How to Eat Healthy appeared first on Nia Shanks.

from Sarah Luke Fitness Updates http://www.niashanks.com/simple-guide-how-to-eat-healthy/

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Here’s the Simple Guide That Shows You How to Eat Healthy

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Does it ever feel like you spend way more time than you should have to thinking about food? What you should eat and shouldn’t eat; how many meals you should eat; are any foods best for fat loss; what’s best for improving overall health; is there such a thing as an all-you-can-eat peanut butter diet; are total calories or food quality more important.

Eating healthy is complicated.

Not really. Eating healthy seems complicated because of the abundance of information on food, weight loss, disease prevention and what you should and shouldn’t eat to look better naked. It’s no wonder people are frustrated and discouraged because they’ve tried popular diets that promised to be the diet for effortless fat loss: low fat, low carb, vegetarian, intermittent fasting, ketogenic, and all the rest.

The Basics are Not Replaceable

It’s not uncommon for someone to read the information below and scoff that it’s “too simple.” They want more than the basics. They think a diet that emulates their favorite Instagram fit-pro’s habits will yield better results. They think they’re above the basics.

The problem, however, is that most people have not even mastered the basics. Complex, restrictive diets that eliminate foods or food groups don’t produce better, lasting results – they just reduce calorie intake. People falsely think they’re more effective because of their complexity. These unnecessarily obsessive, restrictive diets can lead to things you don’t want like binge eating, negative body image, or incessant yo-yo dieting.

Complex or complicated does not mean better. Don’t delude yourself into thinking you need something more advanced if you don’t apply the information shared here for months at a time.

Do You Want a Diet or a Lifestyle?

Most diets have a timeframe. You follow it for 12-16 weeks (or until your willpower bleeds dry) and then you’re done and go back to eating whatever was normal pre-diet, or worse because you can’t stop eating all the stuff that was banned from the diet. Sound familiar?

Someone who will stand on stage in a bikini to be judged will follow a diet that meticulously tracks calories to reach ultra-low levels of body fat that’s meant to be sustained for a short period of time (people often forget this part and think it’s easy, or healthy, to have very low body fat levels long term). Problems arise when the average person who just wants to feel great and look better naked attempts to mimic those diets.

Most people need to create a sustainable lifestyle built upon simple habits that can be maintained long term. Not for 12-16 weeks, but for 12-16 months and beyond. A major distinction between a diet and lifestyle: quick-fix diets instill a perfection mindset (never missing a meal, hitting the exact calorie target every day, never “cheating,” you go all in); a healthy-eating lifestyle is about consistency, not perfection, so there’s no burden or stress of thinking you need to be perfect day in, day out – it is not an “all or nothing” game.

Rigid diets that create a perfection-obsessed mindset around food can drown you in their monstrous wake of negative body image and disordered eating habits.

You Must Find Pleasure in the Process

You can only force yourself to follow a style of eating you hate, or that dominates your life, for so long. Eventually you’ll say Screw it! and throw your hands in the air as a declaration of frustration and signaling the end of the diet’s lifespan.

Many people mistakenly look at eating healthy as being torturous, bland, boring, difficult. Establishing better eating habits may be difficult in the beginning, depending on your current food habits, but you must focus on the pleasure that accompanies the process. The pleasure of nourishing your body; properly fueling and recovering from workouts; forging new habits that serve you; actively investing in your health; proving to yourself you can establish rewarding, positive habits.

If you get frustrated from trying to find vegetables or lean-protein sources you enjoy, or have trouble hitting the 80% whole-food target discussed below, refocus on the pleasures you should be reaping from this lifestyle change.

Does It Have to be about Fat Loss?

Tips for weight loss are laced throughout this article, because many people want to lose fat. If you’re burned out on constantly thinking about fat loss, watching what you eat, or otherwise being on a never-ending journey of trying to whittle down to a smaller size, don’t think about fat loss.

If your brain is begging for a break from basing every food choice on losing body fat, choose other reasons for changing your eating habits. Choose to adjust your eating choices to:

Improve overall health (physical and mental)

Increase energy levels

Improve sleep quality

Fuel and recover from workouts

Slow down the aging process

Contribute to self-care

Increase physical strength and build muscle

There are, as you can see, lots of reasons to eat well that have nothing to do with fat loss. Depending on your history it may behoove you to say Screw fat loss! and focus on other healthy eating benefits.

How to Eat Healthy

Whatever your why may be for wanting to eat healthy, here are the foods that should make up most of your eating choices.

Eat These Foods Most of The Time

The common thread connecting these foods – they’re minimally processed whole foods. Why have these foods been chosen? Because eating mostly nutrient-dense whole foods, including lots of plant-based foods, has been shown to be most important for improving health and warding off disease.

The following images and examples are not exhaustive, and many could fall in other categories. Eggs, for example, could be listed in the fat and protein groups but appear under fats; corn is a grain when eaten as popcorn but considered a starchy vegetable when consumed as corn on the cob. Don’t get obsessed with minor details but use this as a guide for building meals and snacks.

Fats

These whole-food sources are packed with healthy fats. Other examples not shown include fatty fish like salmon and mackerel; plant sources include flax seeds, olives, chia seeds.

Protein

Notice that lean sources of protein are shown. Fattier cuts of meat and dairy are fine but shouldn’t make up the bulk of your protein choices.

Starchy Vegetables

Non-Starchy Vegetables

Why two vegetable categories? Because some people rely too much on the starchy vegetables and eat nothing but potatoes. Potatoes are healthy and satiating, but don’t neglect non-starchy veggies. A good rule of thumb is to “eat the rainbow” as often as possible so you get tons of nutrients in a fiber-packed package. Non-starchy veggies are a great way to increase satiety because they take up a lot of space in the stomach without packing a lot of calories (i.e., they’re high-volume, low-calorie foods).

Bake them, sauté them, grill them, steam them, eat them raw, turn them into noodles and use in place of traditional pasta, blend them in smoothies. Doesn’t matter how you get them in your belly, just eat them.

Beans and Legumes

Tasty protein and fiber combined in a cheap package, especially if you buy dried beans and prepare them yourself. If you don’t eat meat, or much of it, this will be one of your main sources of protein. Even if you do eat meat, include these tasty foods.

Whole Grains

This category also includes foods like whole wheat pasta and breads.

Why is white rice shown instead of brown rice — I thought brown rice was “less processed” and therefore healthier, you may be wondering. There’s not much nutritional difference between white and brown rice beyond fiber (which favors brown rice), so let your taste decide. Some people find white rice easier to digest than brown rice. In the end, choosing between them is a minute detail not worth obsessing over.

Herbs and Spices

If you don’t use herbs and spices with your cooking, start. I’ve cooked countless meals that were bland and boring, but the right blend of spices made these meals delightfully craveable. Find recipes that use herbs and spices if you’re not a creative cook. They can make the difference between a meal you feel like you have to choke down and one that creates a symphony of flavors on your tastebuds.

Fruits

Choose from fresh or frozen. Canned fruits are okay if they’re packed in water and don’t have added sugar. Buy what’s in season or on sale to save money. Keep apples and other easy-to-grab fruits nearby if you tend to snack frequently.

Recommended Article: The Chocolate Protein Shake That Actually Tastes Like a Milkshake

Calorie-Free Beverages

Sparkling water is another option and the carbonation can help curb appetite. Calorie-free soft drinks are okay in moderation and can help satisfy your sweet tooth. One of the simplest changes worth making is swapping calorie-laden beverages for their calorie-free or low-calorie equivalent.

If you can only drink coffee with cream and sugar, that’s fine. You don’t have to force yourself to drink black coffee. This can only become something that might need to be kept in check if you use a lot of cream and sugar, or drink multiple cups of coffee throughout the day (then those spoonfuls of sugar and cream add up).

Want a low-calorie way to flavor your coffee? Mix a sugar-free hot cocoa packet (they’re only 25 calories) in your coffee. Makes a tasty low-calorie mocha.

What is “Most of The Time”?

The above food categories fall under the umbrella of foods to eat most of the time, meaning they should make up at least 80% of your food choices; this can be a daily or weekly average. The following image shows the percentage of whole and “fun” foods (covered next) consumed each day over the course of a week — the whole-foods average is 81%.

The tremendous benefit of aiming for at least an 80% average of whole foods is the flexibility it provides. Remember, this is a flexible lifestyle, not a perfection-obsessed diet. You can socialize and enjoy your favorite foods without feeling deprived or like you’re “on a diet.”

Eat These Foods Less Often

You know what to eat at least 80% of the time, so let’s go over the foods that can make up the remaining 0-20% depending on your needs and preferences.

But first, notice what is not being said. These foods are not bad, evil, forbidden, dirty, off limits, or guilty pleasures. Eating them does not make you bad, ugly, shameful, disgusting, a failure or anything else someone who wrote a diet book that bans these foods may have said you’d be if you enjoy them. Nor will eating these foods occasionally in reasonable amounts miraculously cause you to gain body fat. Only eating more than your body uses for a prolonged period causes the accumulation of body fat, and this can come from eating an excess of anything.

The eat less of these foods are typically calorie dense, not nutrient dense like the whole foods above. They’re hyperpalatable by design typically using a combination of sugar, fat, and salt. For a fascinating look at how foods are intentionally and painstakingly designed to keep us eating more and wanting to eat more, read The End of Overeating.

The best guideline for the eat less of these foods: be consciously selective of what you will enjoy. Actively choose. Don’t just eat something because it’s there or someone offers it to you.

Recommended Article: Eating in Moderation: How to Do It Right

Are Processed Foods Evil?

Unless you grow it or hunt it yourself, your food is technically processed.

Plain oats are processed, but they’re considered a whole food.

Pop Tarts are processed, and they are not a whole food.

Food-of-the-gods peanut butter is processed; it’s a good source of fat that delivers some protein and is considered a whole food.

Protein powder is processed, yet it’s a staple in many people’s eating choices because it’s a food source packaged in a convenient form, like a stick of string cheese.

Aim to eat mostly minimally processed foods. There’s a difference between oats and peanut butter and Pop Tarts and fried mozzarella sticks. And, remember, if Pop Tarts and mozzarella sticks happen to be two of your favorite foods, you can, and should, eat them in moderation.

Why is it important to eat your favorite foods, even if they’re heavily processed or deep fried and not so healthy?

How (and Why) to Make Room for Foods You Love

Want to throw yourself into a relentless battle with disordered and obsessive eating habits?

Heck no you don’t.

The best way to avoid that miserable struggle (i.e., the ugly side of health and fitness) is to not have “forbidden” or “off limit” foods, or to attempt to abstain from your favorite foods or food groups because you think they’re “bad” or solely responsible for fat gain. Do not fall into the disordered-eating trap of labeling foods “good” and “bad” or becoming obsessively neurotic with what you eat.

Optimizing physical health is important and is achieved by eating mostly whole foods. Mental health is also important yet is often omitted from a diet discussion, and that’s a mistake. A way to help ensure you don’t develop obsessive, unhealthy habits with food is to have flexibility built into your food choices.

Make room for your favorite foods. If a variety of whole foods make up at least 80% of your daily/weekly food choices, you can enjoy other favorite foods in moderate amounts. You don’t need to have an “all or nothing” mentality that rigid diets create. You needn’t “eat perfectly” all the time.

Do the right things most of the time.

It’s time to stop looking at food subjectively. A cupcake is not a “bad” food that will instantly put fat on your body. A spinach salad with low-calorie dressing is not a “good” food that will instantly remove fat from your body.

Analyzing food like that exacerbates, or leads to, disordered eating habits. If you find yourself looking at food through a good/bad lens, make it a priority to catch yourself and start reversing that mindset. If you typically look at a tasty cupcake and think I shouldn’t eat this, it’s bad, and it’ll cause me to gain fat, become aware of that response and change the conversation. Recall that it’s a piece of food; it’s not bad or evil. You can have it, enjoy it, and then move on.

This is a lifestyle, and your favorite foods belong in your lifestyle.

To get stronger and change the shape of your body you must show up to the gym week after week and put in consistent effort. You can’t go sporadically and expect noticeable results. Building a healthier mindset with food requires the same commitment and consistent practice.

Tailor to Your Needs and Preferences

You know which foods should make up the bulk of your eating choices, and how to work in your other favorite foods. Great! Why do you need to “tailor” those guidelines to your needs and preferences?

Because doing something you enjoy and that fits into your life matters. A lot. An eating style is only as effective as your adherence to it. Take the time, if needed, to see how many meals per day you prefer to eat and any other practices you need to adopt (or avoid, more on this below) to reach your goals.

Maybe you prefer to eat two big meals per day because you love feeling full and eating smaller meals causes you to overeat. Maybe you prefer carb-rich foods, so a low-carb diet would be worse than getting a root canal from a drunk dentist with a shaky hand. Maybe you need to measure your protein intake and loosely track calories to reach your goals.

Recommended Article: Why That Diet Didn’t Work for You

Maybe you don’t know what you prefer because you never took the time to ask yourself, so you have to try a few things to see what works best. That’s fine too. Becoming your own guru and approaching your eating preferences like a scientist can be a good thing. Take a pragmatic, objective approach to your eating choices. Keep emotion out of it. Take note of what works and keep doing it; if something doesn’t work or you absolutely hate it, scratch it off the at-least-I-tried list and move on to the next thing.

Does Every Meal Have to Look Like This?

Nope. Mine certainly don’t.

There’s nothing wrong with having a vegetable, protein, and starch on your plate, but it doesn’t mean every meal has to be made of single ingredient foods, each having its designated spot.

Some people love using that template to design their meals because of its simplicity and the ease it provides for prepping lots of meals at once, but not me. Some of my meals look that way, but it’s certainly not mandatory.

I enjoy cooking and trying new recipes so I routinely make stir-frys, casseroles, slow cooker meals, stews, chilis, curries. My criteria for most recipes is that they use mostly whole-food ingredients. (For a few recipes you can check out my Instagram: chicken salad, banana-oat cookies, sweet potato pumpkin curry.)

Let your preferences determine how your meals look. Make what you enjoy eating.

Total Calories and Food Quality

Do Calories Matter?

Yes. Using an extreme example, you can go on a Snickers diet and lose weight if you stayed in a caloric deficit. Sure, you’d get to eat nothing but Snickers every day and lose weight, but you’d likely be ravenous most of the time since an all-Snickers diet isn’t very satiating. And, not to mention, you wouldn’t consume enough fiber, vitamins, and other nutrients to optimize health.

The point here isn’t to eat nothing but junk – it’s to emphasize the point that no single food or food group causes fat gain on its own.

Does That Mean Food Quality is Less Important?

Not at all. Just because you can lose fat eating nothing but Snickers or McDonald’s doesn’t mean food quality is less important. As stated above, maximizing overall health is the primary objective, and eating mostly whole foods does that. Food quality is also important for energy levels and satiety.

Let’s say your body needs 1,900 calories per day to stay the same (i.e., if you burn 1,900 calories and eat 1,900 calories, your body composition won’t change). You could eat 1,600 calories worth of Snickers bars each day for a month and you’d lose weight from being in a caloric deficit, though you probably wouldn’t feel too great and would likely experience ravenous hunger.

Some people claim you’d instantly pack on fat eating nothing but Snickers bars because of the insulin response, but that’s incorrect. An insulin response won’t lead to fat storage in the absence of a caloric surplus.

Contrast this candy-bar diet with eating 1,600 calories of nutritious whole foods from the eat more of these foods discussed above for a month and weight loss would occur, but unlike the all-Snickers diet you’d experience greater satiety from the higher intake of protein and fiber and higher volume whole foods provide.

Whole foods provide greater satiety than heavily processed calorie-dense foods.

And, bonus, as you can see, Snickers can still be a part of a mostly whole-foods lifestyle. Deprivation has no place in eating healthy. Moderation is a habit worth developing.

This isn’t to suggest the results from both diets, if all else was equal, would be identical. If strength training was part of the regimen you may lose more fat and build more muscle with the whole-food diet from consuming more nutrients and protein than the theoretical all-Snickers diet; no doubt your health would benefit from the former.

Do You Need to Count Calories?

I would rather saw off the little toe on my right foot with a rusty pocket knife than count calories. That exercise would send me plunging headfirst back into obsessive, disordered eating habits. That is why I don’t count calories, and why many of my clients with a similar history don’t either. It creates more problems than it solves.

There are plenty of people who like tracking calories. It’s a lifestyle practice they enjoy, or one they find necessary to achieve and maintain their goals, otherwise they get off track quickly.

The option of tracking calories varies from person to person and depends on their goals and needs. Do what works best for you and avoid anything that exacerbates issues with food.

If you’re not sure what you need to do, start by applying the above information for at least six weeks and see what happens. You very well may not need to do anything else. Why make things more complicated than necessary? Try the simplest things first, and tweak only if necessary.

Some people don’t need to count calories (or disdain the mere thought of doing so) yet could benefit from tracking certain foods or macronutrients.

What Should be Tracked?

Maybe something. Maybe nothing.

Let’s say you want to lose weight. You aptly apply the above information for six weeks but don’t feel like you’ve made progress, and you don’t want to resort to counting calories. In other words, what should you do if you’re eating healthy but still can’t lose weight?

Most people don’t overeat lean protein, non-starchy vegetables, or fruits. You can track the two most likely culprits preventing fat loss: fat sources and “fun” foods.

Fat sources are calorically dense, and the calories can add up quickly. For example, one-quarter cup of mixed nuts contains 160 calories. If you eat out of the container instead of putting one serving into a bowl, you may end up eating one cup (I’ve been there and done that). Instead of eating 160 calories, it was 640. If you frequently eat high-fat foods like nuts and nut butters, avocados, cheese, olive oil drizzled on salads, track or measure those fat sources for a week. It may be helpful to measure a serving size of those foods to become aware of what a serving size truly is.

I love carbs. If I had my way a bucket of mashed potatoes would be considered one serving. If you eat more carb sources than fat, track your starchy-vegetable and grain intake. You could try replacing some of the starchy vegetables with non-starchy vegetables (since they’re lower in calories for an equal volume) or simply decrease the serving portions a bit: instead of eating two heaping serving spoons of mashed potatoes, eat one.

“Fun” foods can also be easy to overeat. It’s not hard to eat a few too many tasty cookies or French fries or doughnuts. You may be eating more of those than you realize. Track everything you eat and drink for a week to see what’s going on. You may discover you snacked on a doughnut a few times throughout the week and drank a few sugar-loaded lattes you weren’t accounting for previously. Choose which “fun” foods to enjoy more diligently. Either eat a smaller amount and/or swap them out for lower-calorie whole foods.

If fat loss is the goal and you’re not losing weight, this means, very simply, that you’re consuming too many calories. Find simple ways to consume fewer calories: eat more veggies instead of whole grains, swap out sugar-laden beverages for calorie-free drinks, eat a good source of lean protein with all meals, track fat sources, eat more high-volume, low-calorie foods like non-starchy vegetables and fruits. It really can be that simple.

You could summarize the information above into:

Eat whole foods at least 80% of the time

Make room for your favorite foods

Think flexible, sustainable lifestyle – not a soul-sucking diet

Master the basics – no seriously, do them consistently for months

Consistency matters most – forget about perfection; this is not an “all or nothing” game

Want to Really Change How Your Body Looks?

Healthy eating and strength training go together like peanut butter and jelly. While proper nutrition can improve your health and is instrumental in losing body fat, an intelligent progressive strength training program is the tool that changes the shape of your body. Eating well can help you lose body fat, but only strength training can help you maintain, and build, muscle.

For maximum results, combine the nutrition guidelines here with a progressive strength training program. Check out the women’s beginner strength training guide or Lift Like a Girl workout template to get started.

Want to know when a new article is released? Want insider-only information not shared here? Enter your email below to join the newsletter. 

The post Here’s the Simple Guide That Shows You How to Eat Healthy appeared first on Nia Shanks.

from Sarah Luke Fitness Updates http://www.niashanks.com/simple-guide-how-to-eat-healthy/