Date post: | 16-Dec-2015 |
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“ I eat because I am fat, and I am fat because I eat. It is a vicious cycle.”
The BAD foods taste so good and the GOOD foods taste so bad
Is the super extra large ginormous combo OK if I get a Diet Coke?
Why do we eat what we eat and why so much?
Western vs Prudent
A Western diet has significantly higher risk of:
Type II diabetes Cancer Cardiovascular disease Premature death Alzheimer’s disease Erectile dysfunction
Red=hit the brakes!
Foods with:◦ sodium◦ sugar (high fructose corn syrup)◦ refined flour◦ trans fats◦ saturated fat◦ or a lot of additional processing
Yellow=Exercise Caution
Foods not green and not red About 20% of the foods in this
guide are considered yellow
Green=You’re eatin’ healthy!
Fruits & Vegetables Nuts & Seeds Whole Grains Low in additives Low in Saturated & Trans fat Close to natural form
1. Don’t eat anything that doesn’t rot2. Avoid food products with ingredients that are
a) unfamiliarb) unpronounceablec) more than five in number or d) include high-fructose corn syrup
3. Avoid food products that make health claims4. Shop the peripheries of the supermarket5. Get out of the supermarket whenever
possible
Color Code Foods Yourself
In Defense of Food, Michael Pollan
Let’s be real. Do you know anybody who eats truly according to the food pyramid?
I don’t know any person, no matter how fit or fat they are that has a “True” clean diet
Yeah, I’ll get right on that.
You should eat this: 50% “Quality” Carbohydrates (sugar is not a
quality carb) 30% Proteins (try to eat lean meats such as
96% fat free, fish, and chicken) 20-15% Fats (again stay away from the
saturated fats if possible, fats from fish, oils, and nuts are preferred)
Give me the Numbers
If you are maintaining weight, try to cut out 500 calories a day (this is based on the 2000 calorie a day diet)
If you are gaining weight you may have to be more drastic in cutting your calories (1,200-1,000 is a pretty low calorie diet)
Remember, eating more frequently and exercising will help with USING more calories and will aid in your weight loss goals.
How do I restrict calories to lose weight?
Eat more frequently Eat 5-6 times a day This will increase
your metabolism (survival mechanism)
It will decrease your appetite at your main meals so portion control will be easier
You need to eat a lot too…WHAT?
Eating one or two meals a day will slow metabolism (survival mechanism)
You will store everything you eat and tend to eat larger meals
It is what the Sumo Wrestler’s do
Don’t starve yourself
Expend more calories than you consume…DUH
Start making healthier choices
Decrease the number of times you eat FAT food (Oh, I meant fast food), even if it is just one time this week
Try the salad I hear it tastes like the big Mac…not really but once a week won’t kill you
Secret to losing weight
Maybe not the best example, but you get the idea
Try the non-fat, or low fat ingredients
Try the non-sugar or low sugar ingredients
Some healthy foods really do taste great
“I can’t believe it is not Butter”