Many people love dieting just to lose some weight and then gain it back again. However, if you want to be healthy you need to learn to balance your diet and make it a lifestyle. The way you do that is simple but it takes a little work at the beginning and I will explain that very simple so you can try it out. I will not talk about specific portions just eating habits and what to remove from your diet.
What not to eat
First things first, what not to eat: Fried things, dairy(not completely but try to avoid it as much as possible, I’ll explain why later), soy (number one genetically modified food sold in the United States), excess amounts of sugar, and some alcohol. Okay, so right now you are thinking that maybe you think you are eating healthy but with my list some stuff is questioning that. As you know everything that is fried in oil is bad for you because it’s a bad saturated fat that you are adding to your body which affects your heart and other things as you get older. I’m not saying never eat anything that is fried but balance those cravings if you like it, have it every once in a while. Now dairy, this is mostly for people who have any type of lactose intolerance meaning “someone who is unable to fully digest the sugar[lactose] in milk.” If you love milk products and have a lactose intolerance problem, there are many products that now go through a process to remove sugar and it becomes lactose-free. People with lactose problems you can find almond milk, coconut milk, hemp milk or other milk replacements. Thanks to the future now lactose intolerants can have almond milk cheese and that you can find it online or Sprouts or Whole Foods. For those who are not lactose intolerant but want a change in your diet to consume healthier options or just to lower calorie consumption you can buy almond milk for your smoothies or cereals because normally a serving of milk is about 108 calories and almond milk is 60 calories per serving. Second, for those who don’t suffer from lactose intolerance or a milk allergy, dairy could be slowing them down due to the presence of A1 casein, a phosphoprotein found in much of the cow’s milk produced in the U.S. According to Kamal Patel, director of research for the health and nutrition website Examine.com, recent studies on mice suggest A1 casein could cause inflammation in the gut.
Next is soy, soy contains high levels of goitrogens, it contains protease inhibitors, plant estrogen, and maybe many vegetarians will argue this argument but soy is destroying the planet. First, goitrogens are compounds that inhibit the thyroid’s ability to utilize iodine correctly which could lead to hypothyroid problems, specially for women. Additionally, contains protease inhibitors which these toxins block the action of enzymes that have the responsibility of digesting certain proteins. Soy contains estrogen which raises your estrogen levels and lowers your testosterone levels. Lower testosterone in men can lead to lower libido, fat accumulation and loss of energy, stamina and virility and even men boobs. In women, high levels of estrogen could disrupt your period, fertility and risk of breast cancer. In addition, soy crops are very destructive crops because they rob the soil of nutrients without giving back and they are almost all genetically modified. This is just some research that I’ve been doing and it’s my opinion.
As you all know Mexico is one of the countries that has one of the world’s highest rates of childhood obesity and Mexico consumes more carbonated drinks per person than any other nation. Mexicans are the highest consumers of sugary drinks in the world; each gets through an estimated 36 gallons on average per person every year. In which, it’s 40% more than an average American who drinks 26 gallons. This being discussed I will explain ways to lower the consumption of sugar in your diet. When you go to the store look at the products you regularly buy and see how much sugar it has per serving. If you want to remove it completely buy products without any sugar. Another way is to stay away from desserts or just lower the consumption of them. Switching from milk to almond milk unsweetened makes a huge difference in sugar consumption. If you buy chocolate buy anything higher then 70% cocoa which lowers the sugar amount and you are actually getting benefits from chocolate. Another way is to remove sugar is to use sugar substitutes like stevia, agave nectar, local honey, trivia and splenda,(I don’t like splenda but whatever you prefer).
What I mean ‘some alcohol’ it means to have a balance in how you drink and what you drink. So having a glass or two of wine every week is very good for you to relax and for the antioxidants. If you want to drink more and you are a younger person that likes going out you should avoid sugary drinks not just because they give you a horrible hangover but because they are really bad for you. So you can have vodka, whiskey, tequila with mineral water or water and lime don’t mix it with juice or soda. I found online something very interesting about how your body processes alcohol. According to Skinny Chef this is her explanation, “Does alcohol turn to sugar in your body? It’s a frequent question that seems widely accepted as truth. But is it? Well, this persistent myth is totally false. Sugar and carbohydrate-rich foods raise your blood glucose level, while alcohol actually has the opposite effect — it makes your blood sugar drop. Confused? I know, my husband was too — and he’s the scientist in the family! Let me explain. Here’s how it works: Your liver is in charge of turning foods into energy for our cells, usually in the form of glucose. Alcohol has to be specially processed by the liver — and since it is considered a poison by the body, it gets priority in the processing line up. So the moment alcohol hits the blood stream, your liver drops everything else and detoxifies the alcohol. Ever felt especially hungry the day after you had one too many? Depending on how much you drink, your liver could be occupied for several hours with processing alcohol – all while your blood glucose levels drop (your body continues to consume energy on a regular basis), allowing for hunger to set in. Your blood sugar will drop even when you eat foods that are high in sugar or processed carbohydrates – so boozing and then eating are a crazy combination that can quickly lead to overconsumption of calories”(skinnychef.com).
Now this is a very easy for you to learn to portion what you eat without really thinking about it and I learned this from my nutritionist.
Protein: Surface of the palm 3x daily, so fish, chicken, turkey, beef, lamb, pork, whey and eggs.
Carbohydrates: Fist, Fruits – 0-2 servings daily, Green vegetables unlimited, starchy vegetables fist 0-3x daily[carrots, peas, acorn/butternut squash, sweet potato, beets, legumes], Grains 0-1x daily, unprocessed: brown rice, oatmeal, quinoa, amaranth, millet, buckwheat, teff and sorghum.
Fats: Handful, Nuts/seeds 0-1x daily, avocados max 1/2 per day, olives 0-1x daily, Ghee/Goat Butter, Cooking oils[thumb tip]: Extra virgin oil, extra virgin coconut oil, sesame oil, peanut oil and macadamia oil.
Remember it’s about balance and knowing what to eat and when. Try to eat healthy for the week and enjoy the weekend for one or two dinners. Don’t go overboard and learn to balance your diet.