Giving up sugar is one of the most simple and no-cost things that you can do for your health and longevity.
Never eat sugar again.
These are the refined grains. These should almost never be seen on your plate.
There are a lot of health benefits from reducing or giving up :
These foods are refined to the point that they contain almost no nutritional value at all.
They are often so lacking in minerals and vitamins that they have to be “fortified” with added vitamins, to have any claim to be food at all.
Most grain based foods have been manufactured to increase shelf life, leaving them devoid of nutrients such as protein, bran and germ.
Dr. Mark Hyman, author of The Blood Sugar Solution had a few things to say about wheat:
“This new modern wheat may look like wheat, but it is different in three important ways that all drive obesity, diabetes, heart disease, cancer, dementia and more. It contains a super starch, amylopectin A, that is super fattening, a form of super gluten that is super inflammatory, and [acts like] a super drug that is super addictive and makes you crave and eat more”.
A diet heavy in grains is going to make you fat and possibly ill.
Diane Roberts Stoler Ed.D wrote in The Resiliant Brain:
Autoimmune conditions are the #3 killer in the U.S. after heart disease and cancer – grains have proteins that look like mammal proteins and trigger autoimmune diseases of any kind.
2 grams of grain flour has enough phytates to almost completely block zinc absorption.
35-45% older adults have zinc deficiency.
In 3 ½ ounces of flour there are enough phytates to decrease iron absorption by 80-90
Grains inhibit omega 3 fatty acid absorption – omega 3 fatty acids help control inflammation.
Grain consumption increases blood acidity – then bones release calcium to neutralize the blood; the loss of calcium from bone contributes to osteoporosis and osteopenia.
For the sake of your health you want to aim to cut out grains and replace them in your diet with vegetables which contain complex carbs.
Reduce your total daily amount of carbs, we need nothing like the amount eaten today. Seriously consider swapping to a low carb diet, or the Keto Diet.
Vegetable Oils High in Omega 6 Fatty Acid
Some plant oils such as olive oil and coconut oil are healthy.
However, some oils such as seed oils are crazily bad for your health.
Without a doubt, seed oils should be on your never-eat-again list.
Further, some oils are high in Omega 6 fatty acid.
A high consumption of Omega 6 has been linked to an increased risk of obesity, heart disease, arthritis and inflammatory bowel disease.
When the ratio of omega 3 to omega 6 becomes unbalanced it has been shown to increase the risk of many chronic inflammatory diseases.
These include cardiovascular disease, obesity, inflammatory bowel disease (IBD), rheumatoid arthritis, and Alzheimer’s disease (AD) (1)
These oils are also high in polyunsaturated fats which become oxidated either during storage or inside your body.
They are hydrogenated and trans fats. Margarine is an example of a trans fat that you should never eat.
For your health it’s best to avoid these oils altogether.
Foods Which Help You Lose Weight
These are foods that are not simple carbs, grains or polyunsaturated, trans fats.
They are whole foods, nutritionally dense and naturally low carb. These sorts of foods do not cause a spike in blood sugar.
What Happens If you Eat Simple Carbs
This is important because when something is eaten that sends blood/sugar levels high, the response is a correspondingly large dose of the hormone Insulin.
The presence of insulin is the signal to begin the process of storing fat.
The body will use the plentiful supply of glucose for all its current energy needs, and everything else will end up as extra weight.
Insulin levels drop will drop after a few hours of a carb heavy meal.
You’ll know when this is a problem for you; you’ll feel tired, thirsty and hungry.
Furthermore, your mood will be low. All of this will set the scene for you to head off on a downward spiral of unnecessary eating.
Eat Only Complex Carbs, And Limit Starchy Below Ground Vegetables
There is a lot of science to back the view that you should only eat complex carbs.
That is if you want to eat carbs at all. Remember,No carb is essential.
However, its true to say that many of us do manage to follow a healthy eating plan by staying low carb, rather than no carbs at all.
Not only would this be difficult, it isn’t really necessary.
However, make sure that whatever complex carb you choose, its able to earn its place on your plate.
A carb must be able to deliver all the micro nutrients you need, as well as giving you a great dose of fiber.
These good carb foods include all meats and fish which are naturally carb free.
However, if you’d like to include vegetables, these are all low carb:
These foods are super healthy and low carb.
Food To Help You Feel Full For Longer And Will Help Weight Loss
These are the super stars of the dieting world.
The nutritionally dense, low carb foods that are also satiating and will see you through to your next meal without the need for a snack.
These foods include:
When you add meats (not processed meats) and fish to this list, you are well on your way to eating the most filling and diet enhancing foods that are available.
Include plenty of healthy olive oil, and you should not feel hungry between your meals.
When you eat in this way, you stabilize your blood/glucose, minimize your chances of inflammation and speed up the process of losing weight There are many foods to choose from that will help you to lose weight.
Whether you choose to go low carb or keto, consider the type of carbs you want to eat.
Consider making low complex carb foods in the weight loss list the basis of your diet.
If you do that, you’ll soon be on your way to success.
To make sure that you reach all your weight loss goals ensure that you include meats, fatty fish and above ground vegetables.
These foods have been proven to greatly increase your weight loss, and will prevent you from regaining your weight at a later date.
Eat reasonably and certainly don’t over eat, but don’t get too worried about calories.
You may want to read more about calories and why they are not the most important measure of a successful diet: