Photo by Anna Pelzer on Unsplash
Getting to or maintaining a healthy weight is actually easy. Really. What's in the way is everything you've been led to believe about how to lose weight. Exercise more, eat less, low fat. Have you tried that? I certainly have and I always "found" the weight that I'd lost. Argh.
Unfortunately, that old advice about how to eat has led to a whole host of other health problems, like obesity, insulin resistance, gut dysbiosis, auto-immune disorders, and worse.
That old model needs to be replaced by an even older model. Here it is in 6 easy steps:
1. DON'T EAT FOOD WITH ADDED SUGAR. Sugar, more importantly added and refined sugar, is the main culprit. Sugar for breakfast, for lunch, for snack, and at dinner means that your insulin levels are elevated all day. This means your body is not in fat burning mode; instead, it's holding energy and storing it as fat. Your body might develop insulin resistance (which could eventually lead to diabetes) and your sleep might be compromised.
2. AVOID REFINED GRAINS--CHOOSE WHOLE GRAINS. Refined grains stimulate the production of insulin. Whole grains, which are higher in fiber, slow the release of insulin. Plus they are not stripped of important vitamins and minerals. But be careful of processed food masquerading as healthy food by the inclusion of whole grains. #5 below still applies.
3. WATCH YOUR PROTEIN INTAKE. Protein can both raise and decrease insulin, but doesn't stimulate the release of glucose. I will talk about protein in a subsequent post, but the key to wise protein consumption is moderation and avoiding factory processed and GMO forms.
4. EMBRACE GOOD FATS! Believe it or not, fats are not the culprit, and never were. Fats don't stimulate the production of insulin. Fats contain fatty acids that are vital components to our bodies' systems and functions. I'll talk more about fats, too, in a later post. But if you want to know where to find good fats, here's a short list: olive oil, avocado, nuts and seeds, coconut oil, sesame oil, avocado oil, grass-fed butter, and ghee.
5. EAT REAL UNPROCESSED FOODS. This is the food you're more likely to find on the perimeter of the grocery store, at your farmer's market, or that you make in your own kitchen. Processed foods contain added sugar, chemicals, and refined grains and oils. If it can last on the shelf for months, what does it do inside your body?
6. TAKE A BREAK BETWEEN MEALS. There is something to the latest on everyone's lips: "intermittent fasting." in the old days, it was called not eating between meals or after dinner. These days, the barrage of choices and advice leads us to believe we should be grazing all day, like cows (quite the image, right?). So, quit nibbling all day. Let your insulin levels drop naturally, especially over night. Watch you sleep improve dramatically, too!
Well, that about wraps it up for now.
Wishing you love and abundance,
Alex, your Wellness Warrior
If you want to dive a little deeper on the topic, here are two excellent articles: