What foods does everyone you love accept
Healthy Eating: How Many Sweets Do You Have to Eat to Lose Weight?
Healthy eating. Why do so many people fail on diets?
First, the change in diet works. Then at some point not anymore.
Why is that?
The bottom line is that every diet does the same thing:
It makes you eat fewer calories.
Fat loss is a numbers game at the end of the day.
However, a healthy diet is more than just mathematics. In this article you will learn:
- Why do bans almost never work?
- What is a balanced, healthy diet?
- What are "high quality" foods?
- Are All Processed Foods Bad?
- How to lose fat without having to go without sweets.
- How Much Junk Food is OK?
- and much more…
Let's start with the core question.
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Why don't bans work?
If you want to lose fat, you need a calorie deficit. So far, so simple. The challenge is different:
HOW do you maintain a calorie deficit without ending up in nutritional celibacy?
Most diets demonize some type of food.
Sometimes certain food groups like cereals or dairy products are on the hit list, sometimes whole macronutrients - like fats or carbohydrates.
The catch: there are only three macronutrients. If one of them falls away, that means:
A large proportion of all food is a thing of the past as long as you stay “on a diet”.
Unfortunately, we are particularly concerned with what we forbid ourselves. For most people, this has the following consequences:
The more you feel restricted by a diet, the sooner you give up.
One thing is certain: if you want to change your body, you can change your eating behavior.
But what does “healthy eating” actually mean? And how do you find a way that doesn't categorically exclude the foods you love?
Why is there no scientifically clear definition of “healthy eating”?
A healthy diet consists of high quality foods. Okay, this is probably nothing new to you.
But what exactly is “high quality food”?
We can't get over Food quality talk without first defining what we mean by it.
Our grandparents' generation would have asked what is good quality food? probably answered with an uncomprehending expression on his face. Or with the counter-question: "Are you serious?"
In fact, the answer is more complex today than it first appears.
In a systematic review from 2009, Australian researchers get to the bottom of the question. They identified 25 different rating systems that should assess nutritional quality in scientific studies. 1
Most rating systems are based on Nutrients(Vitamins, minerals, fiber, etc.), Foods or food groups (Cereals, meat, vegetables, etc.) or one combination of both.
The result of the research is hardly surprising:
The people with the best nutritional quality live the longest and the least likely to die from cardiovascular disease.
Which of the 25 systems was used to determine the nutritional quality did not seem to play a role.
Unfortunately, such studies tell us less about healthy eating than they seem.
Study results are only as good as the data collected.
And the data is based on Surveysin which the subjects from memory noted what they ate how much and when. And that's where the biggest catch lies in such studies:
- People forget things and are wrong.
- People tend to be more likely to jot down what they ate should. (And not always what they really ate.)
Common opinions can arise on the basis of such errors. For example, it has long been believed that animal fats were “bad”, so vegetable fats should be “good”.
A whole generation has therefore switched from butter to margarine ...
... until it was found out at some point that the fats in margarine are more unhealthy for the cardiovascular system than those in butter.234
Fortunately, you don't have to fear for your life just because you might have chosen the wrong definition of a "healthy diet".
Not all, but many roads lead to Rome.
If we look at the diets of population groups who enjoy the highest life expectancy internationally, then the following can be deduced: 5
A healthy diet is based on wholesome and minimally processed foods.
However, one should also bear in mind that these population groups are not only so healthy because of their diet. They also move around a lot and - compared to the typical Westerner - lead a stress-free life.
In the next section you will learn what a high-quality diet can look like that will make you feel good in the long term.
How to eat healthily - without nutritional celibacy
If you've read Looking Good Naked, you'll know mine 90-10 principle the balanced diet:
- Eat 90 percent wholesome and minimally processed foods that you love.
- Eat 10 percent any other food you love. Cake? Fast food? Chocolate bar? Everything is allowed.
One or the other might be wondering what “fully-fledged and minimally processed” actually means.
Healthy Diet # 1 - Can You Only Eat Raw Vegetables Now?
No. Not all food processing is bad per se. Think about cooking.
Cooking is also a way of processing food, and:
- Itelevated the bioavailability of many nutrients compared to raw food.
- Itlowers the risk of bacterial infections from food.
- It ensures that many foods simply taste better.
All positive effects.
It only becomes problematic when a food is changed so fundamentally that you can no longer tell with the naked eye what it was once.
Healthy Diet # 2 - From Whole Foods to Zero Foods
Wheat is a good example.
To turn it into white bread, two parts of the wheat grain must first be removed:
- The wheat bran: That is the outer skin of the grain. It contains most of the fiber and also contains protein, fat, iron and some vitamins.
- The wheat germ: This is where the grain's reproductive mechanism sits. Although it makes up only a small part of the grain, it is high in protein and fat.
What then remains is called Endosperm. It contains almost only carbohydrates and makes the white flour that you can get in every supermarket.
From the point of view of an industrial company, that's good news, by the way. Because fats can get rancid. But without them, the flour can be kept for several years.
As a rule, the white flour is enriched with ascorbic acid. This should increase the shelf life and improve the baking results.
The result is a highly processed food that has nothing to do with the raw material in terms of appearance, taste and nutritional value.
Healthy Eating # 3 - Are All Highly Processed Foods Bad?
What about protein powder? After all, is it a highly processed food too?
Most protein powders are made from milk protein. But they neither look nor taste like milk. In addition, the proteins are usually separated.
While milk protein consists of 80% casein and 20% whey, many protein powders contain mainly whey.
Also, the least essential part of milk - a sugar called lactose, which causes discomfort in some people - is usually removed.
In the end, what is left is a highly processed dietary supplement.
But one that has been shown to have many health benefits
Protein powder can not only help you lose fat, but also build muscle - that's why it is one of the few dietary supplements that I recommend.
Healthy Eating # 4 - What Are "Healthy Foods" Really?
Most highly processed foods are in the 10%. But not all. That shows the protein powder.
Therefore, instead of “minimally processed” we would have to say, strictly speaking:
“Foods That Are Not Junk Food”.
Which in turn would be fog in bags. So let's be specific.
A healthy diet consists of natural foods:
- fish and seafood
- Nuts and seeds
- fruit and vegetables
- Potatoes and other tubers
- Legumes (e.g. peas, beans, lentils, peanuts)
There are also foods that are processed but can still be part of a balanced diet:
- Dairy products such as cheese, yogurt or quark.
- Whole grain products like oatmeal or bread.
- Processed grains such as rice, quinoa or bulgur.
At the end of the list are supplements such as greens or protein powder.
All ’of these foods belong to the 90% of your diet that should be“ wholesome and minimally processed ”.
Healthy Diet # 5 - Why You Shouldn't Be Five For Now
Physiologically, some foods are not really good for us.
Nevertheless, I would like to break a lance for this food. For the 10% of your diet where everything is allowed.
Why are they so important? Because they taste good. Because they're fun. And because we are human.
There is no such thing as perfect nutrition. Perfection is utopian.
So we can stay relaxed, plan for the imperfect and consciously enjoy it.
There can You use the 10% every day. But you have to Not.
Let's say you've calculated your calorie needs and your goal is 2,500 kcal per day. That's 17,500 calories a week. Ten percent of that - 250 calories a day / 1,750 calories a week - you can eat what you want.
I know people who use up that 10% every day. With 250 calories, you can easily get a candy bar a day. Or a small piece of cake.
And if you are one of those who prefer to have a blast once a week, you can also hit the 1,750 calories on the head once a week. Of course, you can just as easily choose a middle ground.
Healthy Eating # 6 - What is Junk Food?
You probably already have a good feeling about what junk food is. You don't have to be an ecotrophologist to do this.
Here are some examples:
- Sweetened drinks (soft drinks, sports drinks, ice teas)
- Ice cream and sugared desserts
- Baked goods (biscuits, cakes, pies)
- Breakfast cereals (cornflakes, frosties, Cini-Minis, etc.)
- Sweetened spread (jam, Nutella, etc.)
- Sweets (although dark chocolate with 90% cocoa is actually very healthy!)
- French fries and anything that has been breaded and fried.
A guide to healthy eating
Many of the currently popular diets easily create a feeling of deficiency.
Because natural foods that were “allowed” a few decades ago should be banned from the dining table all at once.
Whether grain and pulses or meat, fish, eggs and milk. With some forms of nutrition even fruits are forbidden.
By excluding entire food groups, the challenge of getting all of the essential vitamins and minerals increases.
Of course, it's okay if you choose to cut out certain foods. As long as you feel comfortable with it.
But to look good naked, you don't have to categorically exclude any food.
If you want to eat healthily AND make progress, you can use foods from the following groups:
- Sources of protein: All foods that provide you with a lot of protein. Including fish, meat, eggs, protein powder and dairy products. But also vegetable sources. In this protein-rich food table you will find a compilation of the largest protein bombs in the world.
- Healthy fats: Including nuts and seeds, butter, oils for salads and for cooking, olives, avocatos. Looking Good Naked readers will find a list of the healthiest high-fat foods in the book's toolbox.
- Green vegetables and non-starchy carbohydrates: Including broccoli, cauliflower, green leafy vegetables, asparagus. (Everything that your mother tried to give you back then with every trick in the book.) You will find further examples in this carbohydrate table.
- Starchy carbohydrates: Grains, pulses (peas, beans, lentils) and tubers such as potatoes.
- Fruit:Fruit is best enjoyed fresh and whole. Fruit juices contain - among other things - almost no fiber and are therefore not a suitable alternative.
- water. Perhaps the most essential food of all. More about that.
You can find out more about the respective foods in the articles linked above and below. You will also get quantitative recommendations that you can use as a guide.
Read more: More tips for a healthy diet
Even if it's not always obvious, every diet aims to get you to eat fewer calories. However, certain foods are usually banned, which is why most people give up sooner or later.
In addition, the challenge of getting all the essential vitamins and minerals increases due to the exclusion of entire food groups.
A naked-good-looking diet is not a diet. It's based on wholesome and minimally processed foods that you love. It gives you variety, but no prohibitions.
In this article you learned what a healthy diet is qualitatively and what food groups it is composed of.
The 90-10 rule gives you the freedom to make exceptions: If you eat 90% of wholesome, minimally processed foods, you can leave 10% of your meals to be five and allow for everything else that you enjoy eating: sweets, Cake, ice cream, french fries. Good Appetite!
Question: What does a healthy diet mean for you? What is your experience? Write a comment.
Photos in the “Healthy Eating” article: © Shutterstock.com: Master1305, Artmim, debasige, Jamen Percy, WindNight, Nejron Photo; Daniele Zedda (CC BY 2.0) via Flickr
- Annika Wirt and Clare Collins, "Diet quality: what is it and does it matter?" Public Health Nutrition (2009), 12 (12): 2473– 2492 [↩]
- Harcombe, et al .: Evidence from prospective cohort studies did not support the introduction of dietary fat guidelines in 1977 and 1983: a systematic review. Br J Sports Med 2016; 0: 1-7. [↩]
- Pimpin, et al .: Is Butter Back? A Systematic Review and Meta-Analysis of Butter Consumption and Risk of Cardiovascular Disease, Diabetes, and Total Mortality. PLOS ONE | DOI: 10.1371 / journal.pone.0158118 June 29, 2016 [↩]
- Schwingshackl, et al .: Consumption of Dairy Products in Relation to Changes in Anthropometric Variables in Adult Populations: A Systematic Review and Meta-Analysis of Cohort Studies. PLOS ONE | DOI: 10.1371 / journal.pone.0157461 June 16, 2016 [↩]
- Dan Buettner: The Blue Zones - Lessons for Living Longer From the People Who’ve Lived the Longest. National Geographic, 2010 [↩]
- Gabriella Sousa et al, “Dietary whey protein lessens several risk factors for metabolic diseases: a review,” Lipids in Health and Disease (2012), 11: 67. [↩]
Category: Nutrition, Fitness with M.A.R.K. Tags: Stay Tuned, Eat, Healthy Food, Carbohydrates, Looking Naked, Sports Nutrition, Sports Nutrition, Vitamins and Minerals
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