Deciding to change the foods you eat is a big step, let alone knowing where to start. Wanting to know how to and what to change are the most common dietary questions I get asked. Therefore, I’ve put together this simple, snappy guide to get you going.
If you start by making the following changes, you will be on the right path to seeing and feeling huge health improvements. Chose the order that suits you, I haven’t listed the changes in order of preference as all the changes are important and they can be made over time when it suits you and your lifestyle.
You hear it all the time so don’t ignore it, sugar (carbohydrate) in most forms is one of the most destructive substance to human health. We simply do not need to consume sugar despite what we have been told over the last 50 years.
Eliminate the refined sugar – found in sweets, chocolate, cakes, white, bread, pasta, white rice, crackers, ice cream, potatoes etc, you know the kind.
Even wholegrain carbohydrates work against weight loss
Rest assured you can obtain ALL your dietary fiber from vegetables, and key vitamins and minerals will be prevalent in full-fat dairy products, meat and fish. Not to mention your energy will come from good sources of fat.
Avoid Seed Oils
This includes Rapeseed (Canola), Sunflower, Safflower, Soybean, Almond, Walnut, Corn, Flax.
They are high in the polyunsaturated fat omega-6 which links to inflammation in the body and can lead to many diseases such as arthritis, cancer, diabetes and dementia.
Combinations of all different types of fat are found in fat containing foods, so omega-6 fat per se isn’t dangerous, it is the high levels of consumption which then cause overload in the body.
These types of oils are also very cheap to produce, and many pre-packaged foods now contain these oils as the primary source of fat.
They are also heavily processed and our natural habitats are being disrupted as animal grazing fields are being replaced for growing more and more grains.
Especially green, red, purple, white, yellow and orange varieties. Basically, anything that grows ABOVE the ground.
If you think you are already eating enough, the truth is you probably aren’t. So double what you are eating and combine into other meal times to help – having large handfuls of spinach and mushrooms in a breakfast omelette is an ideal way to add to your daily intake.
You can grill, roast, boil, pan-fry or steam most vegetables. Mix it up and use the methods that suit your taste buds.
If boiling and steaming, add a knob of butter or extra virgin olive oil to serve.
Increase Natural Fats and High Quality Oils
Cook with; butter, coconut oil, extra virgin olive oil, olive oil, ghee, lard,
Add in; chia seeds, flax seeds
Increase full fat dairy, red meat, offal and oily fish (salmon, mackerel)
I guarantee you
will feel fuller throughout the day, won’t need to snack as much if at all and your body will thank you for being able to absorb more fat soluble vitamins.
Get out of the habit of snacking.
Once you reduce sugar throughout your diet, your sugar cravings will start to subside (believe me, stick with it!).
If you need to snack in between breakfast and lunch, and lunch and dinner then chose vegetable based or high fat snacks.
In time, three nutritionally dense meals a day will help avoid the need to snack.
That’s it! You will see that all five changes complement each other, for example if you reduce grains and starch then the gap can be filled by increased fat. If you reduce intake of seed oils, you can naturally start cooking with butter or coconut oil. If you increase your intake of fat and reduce your intake of sugar then you will reduce the need to snack.