
Everything You Think You Know About Healthy Eating is Wrong and it’s Making You Fat and Tired
Yikes. Don’t mean to be the bearer of bad news, but sometimes you just gotta say it like it is.
If you are trying to figure out how to finally lose that weight, boost your energy and balance your mood, then you need to start with this post.
Nutrition and diet info is everywhere. EVERYWHERE. And everyone’s an expert, am I right?
Every expert is associated with some kind of theory and believes 100% that their theory is the one that is going to work for you. Not only will it work for you, but it will work for everyone! Wow, they must be really smart!
Expert A says they have a “scientifically proven” solution to help you lose weight. Expert B says the same thing. But wait… their ideas seem to be polar opposites. Can I get a WTF?!
How do you know who is right and who is wrong? Well, They’re both right. And they’re both wrong. Here’s why…
Every person is unique and what works for one person is not going to necessarily work for another. We are a complex web, my friends. There are many variables that impact whether or not a certain diet will work for you, but we’re not going to get into that here.
Instead, we’re going to dive into the basics that everyone needs to know about how our body’s work to lose weight. If you’re ready to take back control by working with your body, you need to understand this basic information in order to evaluate what types of strategies may work for you.
P.S. Feel like you’re finally ready to dive into a comprehensive step-by-step plan to help you lose the weight, improve your energy and boost your mood- all with personalized support? CLICK HERE to book a FREE discovery call to learn more!
First, anyone who has ever tried to lose weight has heard about (or inflicted on themselves) an intense focus on how much you are eating. Controlling how much we eat has been hyped up way beyond its actual level of important. I’m not saying it’s not important at all, because it is. But when it comes to weight, energy level and mood, it’s no the “end all be all” solution most people make it out to be.
Instead, let’s take a look at the proven (and often overlooked) benefits of what you eat or drink and how you do so.
Pay Attention to WTF You’re Eating and Drinking
It’s all about the “calories in, calories out” am I right? No. I’m not right. While this phrase has been drilled into out heads and persists today, there is actually a lot of research on all of the other factors that are just as or more important than how many calories you eat and burn off on the elliptical. Now, obviously, if you eat the same foods but just decrease your calories, you will lose weight to some extent. But this isn’t necessarily the best option if you’re going for long term weight loss, energy enhancement or a stable mood throughout the day. If you’ve ever blown your lid for no reason while on a restrictive diet, you know what I’m talking about.
More important than total calories or macronutrients is what kind of foods we are eating in the first place. Ideally, you need a varied diet full of whole foods (i.e. fewer “packaged” “ready-to-eat” foods). This simple concept is paramount for weight loss, energy, and overall health and wellness. I’m serious. Try eating only non-packaged foods for one week, without tracking calories, and see what happens. I dare you.
Every day this is what you should aim for:
- A rainbow of fruits and veggies. Have them at every meal, and try to get them in with every snack, as well. You’ll be packing in the fiber, antioxidants, vitamins, and minerals your body has been screaming for.
- Enough protein. Making sure you get all of those essential amino acids (bonus: eating protein can increase your metabolism). Side note- this is not a license to eat a huge steak with every meal. Aim for one serving to be the size of your palm… yes, that small. Think of meat as more of a necessary condiment than the main ingredient.
- Healthy fats and oils (never “hydrogenated” ones). There is a reason some fatty acids are called “essential” — you need them as building blocks for your hormones and brain as well as to be able to absorb essential fat-soluble vitamins from your uber-healthy salads. Use extra virgin olive oil, coconut oil and avocado oil. Eat your organic egg yolks- seriously stop throwing them out!!! Get grass-fed meats and butter when possible. Seriously, butter makes everything taste good… even coffee!
How you eat and drink
- Not to get all mindful-hippie-dippie on you, but you need to pay attention to how you are eating and drinking. You just do.
- More and more studies are highlighting the fact that mindful eating (or lack thereof) is far more important than many people think.
Do you scarf down your dinner in the car, and also suffer from stomach issues? Do you drink most of your food? Well, knock it off!
Alright, so WTF is “mindful eating” anyway?
Mindful eating means to take smaller bites, eat slowly, chew thoroughly, and savour every bite. Notice and appreciate the smell, taste and texture. Take a freakin’ breath.
This gives your digestive system the hint to prepare for digestion and to secrete the enzymes that are needed to digest your food.
This can also help with weight loss because eating slower often means eating less. Did you know that it takes about 20 minutes for your brain to know that your stomach is full?
We also know that more thoroughly chewed food is easier to digest and it makes it easier to absorb the essential nutrients in our food.
Okay, now on to drinking your food.
Yes, smoothies can be healthy and a fabulously easy and tasty way to get in some fruits and veggies (hello leafy greens!) but drinking too much food can contribute to a weight problem and feelings of sluggishness.
Don’t get me wrong. A green smoothie can make an amazingly nutrient-dense meal and is way better than stopping for convenient junk food — just consider a large smoothie to be a full meal not a snack. And don’t gulp it down too fast. Savor the flavor, baby.
If your smoothies don’t fill you up like a full meal does try adding in a spoon of fiber like ground flax or chia seeds, or some healthy fats.
Summary:
- If you really want to take back control of your weight, mood and energy by working with your body, you need to think about more than just “calories in, calories out”
- Most importantly, be aware of what you are actually eating. If it comes in a package, put it back
- Think about how you are eating. Be mindful and don’t drink all your food.
Click here for a filling whole-foods based smoothie recipe!
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References:
http://summertomato.com/wisdom-wednesday-salad-dressing-is-your-friend
https://authoritynutrition.com/20-reasons-you-are-not-losing-weight/
http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2
