There is so much conflicting information coming in that may make you say, “What can I eat?” This week, Dr. Andy Fine shared some insight into this common dilemma and offers a great shopping strategy solution.
The biggest confusion that is still out there is, do I do a high-carb, low-carb, high-fat, Atkins… What do I eat? What’s good for me? It seems so confusing but it doesn’t need to be. Anything that you get in the middle of the store – packaged, frozen, canned items are filled with lots of preservatives and carbohydrates. Especially refined carbohydrates – bread, rice, pasta, potatoes – all that stuff turns into sugar and will cause not only increase hunger but weight gain and will also change your metabolism.
The key is to stay to the outside perimeter of the store.
The fresh vegetables, fruits, lean meats (chicken, fish & turkey), lentils and beans, nuts are great as long as you don’t have an allergy which very few people have. So the lower you lower your burden of inflammatory foods the healthier you will be and the faster your metabolism is going to be. Also the less hungry you will be quicker because the things described will sit in your stomach longer. This prevents you from having blood sugar spikes and drops suddenly which happens when you have carbohydrates in your system; whether they are sugars, sodas, fruit juices, gatorade, bread, pasta or potatoes.
What you should be eating is lean meats – chicken, fish or turkey & legumes like beans and lentils and whole fruits (not fruit juices) and vegetables as much as you want.
And then try to minimize though you don’t have to eliminate all the carbohydrates – bread, rice, pasta, potatoes, sugar.
Really you should be drinking nothing but water. Especially if you have a weight problem and want to loose – diet sodas are shown to be actually increasing peoples weight and promoting diabetes. So we are not recommending those anymore. And we don’t recommend fruit juice anymore. Unfortunately, the orange juice in the morning is not exactly healthy, it’s just pure sugar. Same with apple juice – any juice that’s concentrated. Even the juices in the stores that are advertising organic, all-natural and healthy are just pure sugar. So go with plain water. Especially if you are really serious about trying to maintain or lose weight cause those will quickly add it on.
Alcohol you can drink sparingly – a drink or two a day. That is not harmful to you with pretty much any medical condition but know that those are pure carbohydrate calories and they will add up and increase weight. One drink is about 150 calories so if you drink one drink a day you will gain a pound and a half. And if you stop drinking one drink a day you’ll lose a pound and a half. That’s a big deal because people don’t realize what they are drinking can contribute tremendously to lack of weight loss.
We will continue this conversation on nutrition next week so check back soon!