In the quest for good health and radiant sex appeal, the simple act of eating the right foods is at least 75 percent of the journey. How to eat healthy is a common question because food is the real deal and it’s the stuff of which your DNA is made. Good food provides your body with all the right stuff it needs to do all the right stuff, and that makes all the difference. Good food is going to get you leaps and bounds beyond wherever you are now and catapult you into real health, real energy, and real sex appeal. All you have to do is eat the right foods. Eat the right foods. That’s it! It really is that simple.
How to Eat Healthy
1.Eat in meals; don’t graze
Nutritionists today are obsessed with the idea of eating several small meals a day. This is ridiculous. Sure, you can do so if you want to, and in some circumstances it is important to eat continuously throughout the day, but that’s where the good reasoning ends.
The reason medical professionals advocate small meals is that people often experience blood sugar swings that make them cranky, tired, sluggish, and light headed. The idea is to consume sugar and other foods regularly enough to keep blood sugar levels stable.
What these professionals fail to account for is that blood sugar levels would never spike or plummet in the first place if we ate healthy foods. Blood sugar levels spike only when you consume a lot of sugar, and they plummet only when your body has to exert metabolic effort to keep those high levels in check. Even dense sources of carbohydrates are perfectly well tolerated when they have natural safeguards such as starch, vitamins, and fiber in place.
Eating a healthy diet that keeps blood sugar relatively low removes the “necessity” of eating every couple of hours. Eating in square meals actively promotes metabolic wellness. Why? Because every time you eat, you force your body to process food, even if it hasn’t finished processing all the food that’s already in there. When you eat continuously throughout the day, your body never gets to burn through all the food that gets backlogged. When you eat in square meals, however, it does. Waiting until you are hungry before you eat enables your body to metabolize all the energy left over in your cells.
Eating meals also enables your body to restore proper hunger signaling. If you eat constantly, your body stops understanding what it feels like to be hungry. The signal to eat gets lost in the noise of “Sure, I could eat,” and the signal to stop eating gets lost in the noise of “But am I full yet?” Being partially satiated all the time means that your body stops knowing the difference between full satiation and no satiation. This partly explains why snackers need to snack. They just don’t have the proper hunger signals flowing through their veins, and they get caught up in feeling both moderately hungry and moderately full at the same time. If it sounds exhausting, that’s because it is.
So don’t graze. Don’t snack. Don’t eat “six small meals throughout the day.” Eat in meals maybe three a day, maybe four, with a snack here or there. You don’t have to be militant about it, but do pay attention. Your waistline, your energy level, your mood balance, your happiness, and everyone you spend time with will thank you.
2.Eat sufficient protein
It is important to eat sufficient protein each day in order to live, have energy, and achieve mental clarity. Protein comprises not just your muscles, which require protein for maintenance and regeneration, but also your neurotransmitters, which are important for mental well being, stability, and the ability to fall asleep at night. Protein also has highly satiating effects, so it helps people with cravings regulate hunger signals and stop being hungry all the time. Eating a diet adequate or higher in protein has been shown to be one of the best strategies for losing weight
Aim to eat between 50 and 100 grams of protein each day.
How much is 50 to 100 grams? It’s hard to tell without looking at food labels. One very rough estimate equates 100 grams of protein with 1 pound of protein. The more fat a protein source has, however, the more that fat is going to make up a part of the weight calculation
. So a one pound steak with lots of fat on it has maybe 0.8 pounds of protein, whereas 1 pound of 99 percent lean turkey has approximately 0.99 pounds of protein.
Another good approximation is a can of tuna. One can contains around 25 grams of protein, so imagine eating three tuna can sized portions of protein every day.
It is important to spread your protein somewhat evenly throughout the day, or to have at least a little with each meal. The more protein you have with each meal, the more steadily your body can process and use that protein for metabolic function. This is helpful for mental clarity, sleep, and energy. It helps keep you satiated and makes each meal a hearty one that satisfies you.
Nuts and seeds contain some protein, but they also come with downsides: a high caloric load, a lot of omega-6 fat, the potential for the fat to be rancidized and therefore highly toxic, estrogenic compounds, and a high phytonutrient (anti nutrient) load. Animal protein is the best source because it lacks those downsides and is the most complete and vitamin rich protein out there.
3.Eat sufficient fat
Eating fat makes us fat, they say. Eating fat gives us heart disease. Eating fat makes us die sooner. None of these statements hold weight when evaluated against rigorous scientific standards.
The problem with fat, much as with carbohydrates, is that researchers—and the media who write about their findings sometimes fail to distinguish between different kinds of fat. They often study and write about Fat with a capital F and lump all the kinds of fat together in their statements. There are many different kinds of fat, however, of varying quality. To that end, it’s important to be specific about the kind of fat we’re talking about and its specific effects. In short:
-Omega-6 fats such as seed oils are inflammatory in high doses.
-Deep frying omega-6 fats rancidizes them and causes oxidative damage.
-Trans fats are toxic.
These are the bad fats. As for the good fats:
-Saturated fat found in animal products is perfectly, neutrally healthful.
-Medium chain saturated fatty acids such as coconut oil increase energy efficiency and weight loss.
-Monosaturated fats such as olive oil and avocados are uniquely associated with lower mortality risks.
-Omega-3 fat is anti inflammatory and reduces both mental and physical health risks.
Not all fats are created equal. Making sure to get enough of the good ones is crucial for weight loss, mental health, and metabolic fitness.
4.Eat an appropriate amount of carbohydrate
Just because fat is far healthier for you than standard wisdom would have you believe does not mean that you need to eliminate carbohydrates. It is true that a low carbohydrate diet can be uniquely helpful in losing weight
, overcoming insulin resistance, and managing diabetes and other noncommunicable diseases, but if you are not wrestling with those conditions and you want to eat carbs, then go ahead and eat them. Just make sure to focus on the sexifying natural ones: vegetables, starches, and fruit.
When to limit carbohydrate intake:
One result of the SAD is being overweight. Being overweight is a symptom of metabolic brokenness more so than it is a cause. How do you overcome it, then? How do you fix the metabolic derangement? How do you start burning fat rather than storing fat? There isn’t a magic bullet, but for many people, a low carbohydrate diet comes close.
Plenty of studies demonstrate that lower carbohydrate diets improve insulin sensitivity and weight loss for many women. For this reason, if you are overweight, especially if you have weight around your abdomen or are diabetic or insulin resistant, you may want to consider limiting your carbohydrate intake.
A therapeutic, lower carbohydrate diet contains around 100 grams or less of natural carbohydrate per day, primarily from vegetables and a moderate amount of fruits or starches. Is lower always better? No. The sweet spot is different for every woman. Some women find that limiting carbohydrates too much leads to fat gain because it triggers starvation type responses in the body such as decreased thyroid activity. For this reason, 100 grams a day which is approximately four pieces of fruit, or two when coupled with a daily dose of vegetables is an excellent starting point for any woman interested in boosting the efficiency of her insulin response.
5.Develop a healthy relationship with your body and yourself
One of the primary reasons women today have disordered relationships with food is that we have unhealthy relationships with ourselves. The vast majority of us are unhappy with our bodies. Some studies report that up to 80 percent of us feel this way. That is not a number to take lightly. Can body negativity be good for our psychological or physiological health? Not by a long shot.
Having a negative relationship with your body means failing to love it. It means not accepting your body for what it is, and wishing your body were different. The same goes for our whole selves. When we fail to accept and embrace ourselves as we truly are, we stop being wholly loving. We become negative. We hate. We nitpick. We loathe. We feel sad and angry.
Why is this bad?
Aside from making us unhappy, it’s bad because it sends us into unhealthy eating patterns. As I have mentioned, many of us have negative feelings about ourselves, and we eat in order to make ourselves feel better. But doing so brings about feelings of guilt and shame, which can make us feel worse and make us eat even more. This vicious cycle is almost impossible to get out of without the tools of acceptance, forgiveness, and love on your side. It took me several years.
Having a negative body image and a negative self image is one of the most destructive things we can do to ourselves as women, both as individuals and as a community seeking empowerment. It is not natural. It should not be normal. It is a painful reality that has been thrust on us as a result of a history of sexism, cultural norms, magazine covers, celebrity worship, billboards, commercials, and the fashion and cosmetics industries. It literally takes lives. It is not necessary.