Since I haven’t stated it yet, let me begin with this: I am not an expert. I have no formal training in nutrition or exercise. If you are considering lifestyle changes involving diet and/or exercise, you should consult your personal physician.
Having said that, what follows flows from 35 years experience maintaining a 135-pound weight loss. As I stated in my introduction page, I’m simply sharing my thoughts on the subject, and what has worked for me.
In a recent article http://www.businessinsider.com/david-ludwig-always-hungry-diet-plan-most-scientific-2016-1 author Rebecca Harrington reviews the work of nutrition and obesity expert, Dr. David Ludwig of Harvard Medical School. His forthcoming book, Always Hungry? Conquer Cravings, Retrain Your Fat Cells, and Lose Weight Permanently describes a plan wherein one essentially learns how to eat. Harrington describes the plan in some detail, and I’m not going to repeat her work here. Follow the above link, and read for yourself. Really. It’s well worth the time, and, in essence, describes my own way of thinking about food. Whether you’re approaching the subject of weight loss/healthy eating for the first time in your life, or you’ve been fighting the battle with excess body weight for years, this article provides excellent information and “food for thought.”
When it comes to food, I think in the macronutrient categories: proteins, fats, and carbohydrates (which includes sugars). In addition, I think about each food’s nutritional value. For example, protein from a good steak is, in my view, a more nutritious source than a protein from a bar or shake. An apple is a better source of carbohydrates (natural sugars, in this case), than processed “fruit rollups.”
Here’s my advice for the person who’s getting started on the path to losing weight, and learning how to eat.
Make a list with three columns:
Proteins Fats Carbohydrates
Begin to list the foods you’re currently in the habit of eating, placing them in the appropriate column. If you’re not sure where to put a food, see if you can find a label, or look it up online. The macronutrient (protein, fat, carbohydrate) with the largest number will be where to list the food. Some foods deliver high amounts of two macronutrients. Cottage cheese, for example, may be high in both protein and fat. If the numbers are close, you may want to list the food in both columns. Probably the best way to do this is to simply write down everything that you eat, as you eat it, over the course of a week or two, and you may wish to list approximate amounts, as well. You may be surprised, both in the types (quality) of foods you’re eating, and the quantities. Since many of us have a tendency to eat “mindlessly,” we’re shocked to see it listed all in one place.
Once you’ve got your list, the next step is to assess its nutritional value. At this point, consulting labels is helpful, but I also recommend simply considering the source—is the food highly processed? pre-packaged “heat and serve?” Is it a fast-food item? etc. Mark foods that you consider higher quality with an asterisk or check mark. Don’t worry about being perfect at this point. Adjustments and corrections can always be added later. The important thing now is to simply “get the ball rolling.”
Now, make another, separate list, and give it the heading: Treats. Under this column, list anything already on your list fitting the description for treats. This includes cookies, candies, potato chips, corn chips, pretzels, soda pop (regular and diet), alcoholic drinks, sugary coffee drinks, popcorn, etc. Oh, and cross these foods off of the list with three columns as you put them in the treats list.
What you have before you at this point is your diet— what you’re currently in the habit of eating. (Please note that this is the way that I will always use the word.) Any surprises? More treats on there than you realized? What are the sources of foods on your three-column list? More fast food and restaurant food than you realized?
Having your diet laid out before you in this way makes you aware of what you’re eating, and that, my friends, is the first step toward real, lasting, lifestyle changes in your eating habits.