October 24, 2016

11 best nutrition tips

In this episode, I share my best nutrition tips.  Most people approach weight loss from an exercise perspective.  Unfortunately, when you're over 40, it is nearly impossible to out-exercise a poor diet.

My best nutrition tips

Cut sugar

Sugar is the number one reason most of us are overweight.  When we eat more sugar that we need for current energy, our insulin spikes to take up the sugar and store it as fat.  Over time, this can lead to obesity and diabetes.

Water

Many people will question why I put water in my nutrition tips when water isn't a nutrient.  Water is essential for good health but is even more important when we're exercising and losing weight.

Simple carbs

Sugar is a simple carbohydrate, but there are more simple carbs that make up our daily intake. And these raise our insulin and are stored as fat when we take in more than our body needs at the point we eat them.

Protein

Protein is an essential building block for our body.  But in excess, our body breaks it down to glucose for energy use and/or storage as fat.

Whole foods

I'm a strong believer that we should primarily eat real, whole foods.  Processing strips the food of nutrients.  Foods that are “fortified” to make up for this don't necessarily serve us well.  Whole foods are things your great-grandmother would have recognized as food.

Read labels

If you find yourself eating something from a package, take the time to read the nutrition label.  You might be surprised at the chemicals that are used to keep that product shelf stable and the other additives to make it taste the way it does.

Portion size

We have been conditioned by restaurants and food companies to eat far more than a single portion at a meal.  Break this conditioning by requesting a takeaway box for the excess.

Logging

Take the time to log the food you're eating.  This can help you learn more about what's in the food (calories, carbohydrates, protein, fat, etc.) and makes it easier to manage your food.

Slow down

Eat slower to eat less.  Your body needs time to process the hormone signaling to know your full.  Slowing down also helps you enjoy the food more.

Be prepared

Many times, we make poor choices because we haven't taken the time to plan and prepare.  If you know you're going to out, pack a healthy snack.  I will often pre-log my food for the day and make sure to carry that with me in an insulated container.

Try new foods

Most of us stick to foods we know and like.  This can lead to nutritional deficiencies in certain vitamins or minerals.  Varying your diet can help you get the nutrients you need.

 

I hope you enjoyed this post.  Do you have any nutrition tips I missed?  If so, please let me know in the comments below.

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Health and Fitness Foundations

 

allan

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Doug - October 26, 2016 Reply

This is the first podcast of yours that I’ve listened to. My wife and I are both on a ketogenic diet her for her cancer and me for reversing my pre-diabetes . I’ve noticed in this podcast a couple of times you’ve mentioned avoiding fat. Can you please give me the reasoning for that. thank you.

    allan - October 26, 2016 Reply

    Doug, Thank you for the comment. I’m not sure where I’ve mentioned avoiding fat. In fact, I cycle in and out of ketosis.

    I have covered low fat as a strategy and I have had vegetarians as guests, but I’ve definitely been more high-fat low carb than the other way around.

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