Dieting 101

Is a diet of McDonald’s, Chinese takeout, and Starbucks frappes really good for us? Of course not, and we know it. But we’re hooked because it’s convenient, cheap (not really), and it tastes good.

According to Wikipedia,
“Obesity can result from a number of factors including: an increased intake of energy-dense foods — high in fat and sugars but low in vitamins, minerals and other micronutrients; and decreased physical activity”

Not only does a nutritionally defective fast food/junk food diet leave us lethargic and, well, flabby in some places…it is simply not healthy.

If you are looking to make a positive change in your eating habits and maintain a healthy weight, incorporating more fruits and veggies, lean protein, fiber, and good fats into your diet will do just the trick. But you also have to be willing to let go of the junk…excessive junk, that is. Moderation is key.

Dining out all the time will not only wreck havoc on your diet, but your wallet as well. By buying healthier foods and snacks at your local grocery, you’ll save tons of money on food, and have tons more energy to boot.

I’ve put together a list called The Good, The Bad, and The Ugly to give a general idea of what a healthy diet consists of.

The Good

Water

We need this, and lots of it! We should be getting between 64-100 ounces a day, the latter if you are dieting. Water flushes out impurities and excess water retention. It’s good stuff.

Fruits & Veggies

Fruits and vegetables contain many vital vitamins and minerals. Green vegetables are great in that they act as natural diuretics. Eating higher-glycemic fruits such as citrus fruits and berries are a perfect way to satisfy a nagging sweet tooth.

Protein

Protein is essential to a thriving body, as it is needed to build muscle, which in turn burns fat. Whether you’re meat loving or vegetarian, there are many prime sources of lean protein. These include, but are not limited to:

Fiber

Getting the recommended daily intake of fiber (around 25 grams) not only keeps us ‘regular,’ but is also a nifty weight management tool as it gives a feeling of fullness for a longer period of time. My favorite source of fiber is oatmeal; I buy the plain kind and sweeten it with a little honey…perfect! There are also cereals out there from Kashi’s GoLean line that are loaded with tons of fiber and protein, with very little sugar added.

Carbs (energy)

With low-carb diets galore, and the controversy surrounding the safety of them, are carbs really good or bad for us? Well, neither. They’re never good in excess, especially simple carbs (such as those found in junk food), as they will slow or even halt the fat-burning process. Carbohydrates are not vital to our diet, either. According to Wikipedia:

“Carbohydrates are not essential nutrients: the body can obtain all its energy from protein and fats. The brain cannot burn fat and needs glucose for energy, but the body can make this glucose from protein.”

So, our bodies do not need many carbohydrates. And if you are trying to lose weight, cutting back on them may help tremendously. The simple carbohydrates that you want to avoid include foods such as breads, baked goods, and sugary foods and beverages. The carbs in these foods also cause excess water retention, or bloat. But complex carbs such as white rice and oatmeal (in small portions) are great for providing energy.

The Bad

Fat

Saturated fats should be avoided as much as possible, as the body takes much longer to break these down. This can lead to clogged arteries in advanced cases. Also, the more saturated fat you consume, the more your body has to burn before you see that precious muscle tone underneath! So, eat these very sparingly.

Not all fat is bad. Poly- and mono-unsaturated fats are actually beneficial to your health, and even aid in the breaking down of those bad fats. The best source of these good fats can be found in foods such as almonds, flax seeds, and fish.

Sodium

One word: bloat. The more sodium you consume, the more water you’ll retain. Water retention = bloat and unnecessary flab. Personally, that is enough for me to stay away from those snack vending machines and McDonald’s fries! Drinking more water helps to alleviate this. I prefer to spike my water with a teaspoon of apple cider vinegar to speed up the process.

Sugar

Refer to Carbs for more information.

High fructose corn syrup (HFCS) - a form of liquid sugar - should be avoided. You’ll have to read labels for this one. It’s found in many sweet beverages and snacks, as it is a money-saving sugar substitute for manufacturers to use. It’s not good for our health, however, and studies show that this additive is linked to diabetes and obesity. Healthier alternatives to HFCS are brown rice syrup and evaporated cane syrup, and a few health-conscious manufacturers have begun using those instead.

There are healthier alternatives to chemically refined sugar also, such as natural cane sugar.

Artificial sweeteners such as sucralose (Splenda) and aspartame (NutraSweet) are better glycemic-wise, but have been found to cause cancer in rare cases. A substitute to these is stevia: an herbal sweetener, which is highly sweet, has a zero glycemic index, and is calorie free. Stevia can be found in your local health food market. All in all, keeping your refined/artificial sugar intake at a healthy, minimal level seems to do a body good. Occasional ice cream binges…why not? The everyday Snickers bar fix…not so much.

Additives and preservatives

Just take a look at the list of Ingredients. A general rule of thumb is: the more you can’t pronounce, the more chemically processed additives and preservatives are in that food. This one’s more of a personal choice, but I like to know what’s floating around in my blood stream.

The Ugly

Trans Fat

Fast food burgers, french fries (and all fried foods), margarine, full-fat salad dressings, doughnuts, snack food cakes (including oatmeal rounds, swiss cake rolls, twinkies, etc)…

Trans fat, aka partially hydrogenated soybean oil (PHSO) is not good at all! There’s absolutely no nutritional value in it, and is the leading ingredient in food that contributes to obesity, diabetes, coronary heart disease, and even infertility! It’s a good idea to skip foods that contain trans fat. Sometimes the Nutrition Facts will say 0% trans fat, but lo and behold, PHSO is still listed as one of the ingredients. As long as there is less than 1% of any ingredient, it doesn’t have to be included in the Nutrition Facts. But all those 1%’s add up, so always pay attention to those labels, and stay away from trans fat!

Summary

To achieve and maintain a leaner, healthier body: a diet rich in protein, fruits & vegetables, and fiber and low in fats, sodium, and simple carbs is the way to go!

Words of Dietary Wisdom

The most important factor.

This keeps the metabolism in high gear.

When you eat sensibly every other day, your body will let you get away with the occasional craving! I keep chocolate ice cream in my freezer and pita chips with cheese dip around for this reason.