Foods You Don't Have to Eliminate From Your Diet To Be Healthy — Lea Genders Fitness
- Updated on: 2020-01-06
- Read original article here
Carbohydrates are our body's preferred energy source, yet the optimal amount of carbohydrates that each person needs varies greatly. If you choose whole food carbohydrates from nature in proper portions, they can increase your health and performance to help you reach your goals. If you don't want to avoid carbs, you don't need to—just work to make high-quality choices.
Many people avoid fruit, such as bananas and grapes, because of their high sugar content. Natural sugars can be included as part of a healthy weight loss diet because fruit delivers a high-nutrient value along with the sugar, unlike nutrient-deficient sugars in sodas, doughnuts, and candy. It's probably a good strategy to minimize processed sugars to help you reach your goals, but if you like to eat fruit, there's no reason it can't be enjoyed in proper portions while you see results.
I try to limit added sugars to 25 grams per day and put no limits on natural sugars.
Unless you are allergic or intolerant to Gluten, there is no reason to remove from your diet. Gluten-free foods may be less healthy than their Gluten counterparts because of lower fiber content. Gluten-free bread or cupcakes won't induce weight loss on their own and aren't inherently healthier.
Fats have twice as many calories per gram than carbohydrates and proteins and can be easier to overeat, so they have a bad reputation. A serving of fat is approximately the size of your thumb; think about that next time you slice an avocado or pour snacking nuts in your hand. We need a certain amount of fats to stay healthy, so there's no reason to avoid whole food sources of fats, such as avocados, nuts, and dairy products.
The bottom line is you don't need to eliminate any food entirely to lose weight and be healthy. Should you minimize ultra-processed, high-sugar, and fried foods for optimal health? Absolutely. Should you mind your calorie intake when on a weight loss journey? Of course. Still, even in a healthy lifestyle, there is room for occasional indulgences.
It is often when we heavily restrict our favorite foods that we end up over-eating in response. I recommend a more moderate approach. Aim to eat mostly whole foods from nature that you genuinely enjoy, because those types of foods will support your health and weight loss goals, but allow some wiggle room for treats.
We're never going to be perfect, but if we make healthy choices most of the time, we can still partake in life's food pleasures. Don't force yourself to eat healthy foods you don't enjoy, or give up every form of food pleasure in the name of weight loss.
The best balance happens when you enjoy the healthy foods you choose to eat most of the time, and junk food becomes a bit less desirable.
If you savor and appreciate them, enjoy them on special occasions, and bond with family and friends over them, indulgences can be a part of a healthy lifestyle. You lose weight when you're in a calorie-deficit; when you consume fewer calories than you burn.
There aren't any magic foods that by themselves cause you to lose weight and no evil foods that cause you to gain weight on their own. Only when you over-consume calories overall do you gain weight.
High-quality whole-food nutrient-dense foods are the best choices for optimal health, but if you want to lose weight, for most healthy adults, as long your calorie intake is less than your output, you'll lose weight.
You're more likely to stick to a healthy diet long term when it allows some room for treats. Perfection not required. Learn to tune into your body’s feedback to determine which foods make you look, feel, and perform your best.
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