Foods You Don't Have to Eliminate From Your Diet To Be Healthy
If you search the internet for a list of foods that you shouldn't eat if you want to lose weight and be healthy, it should be easy to locate.
Never eat this. Avoid that. Sugar is the enemy! Fat is bad. Carbs are evil! Meat causes cancer! Oh No! GMOs!
If you attempt to follow all this advice, I'm not sure there will be anything left for you to consume. Some experts say grains are bad for you, others say meat will kill you, carbohydrates will make you fat, fat will make you fatter, sugar is evil, too much protein is dangerous, dairy is scary. Eggs will give you a heart attack. Yikes! What is left?
The truth is all true, and it’s not. It all comes down to what works for you and your body. What is healthy for one person may not be for another. Because of these confusing messages, people start avoiding certain healthy foods in the hopes that it will be the magic bullet that induces weight loss.
People who one day were eating a standard American diet filled with processed and convenience foods are suddenly afraid to eat bananas or eggs. One reason that many people have such a hard time adopting healthier options for a lifetime is that they jump from one extreme to another. They have zero restrictions on their diet, and suddenly they switch to very restrictive eating habits.
If a particular food makes you feel uncomfortable, causes distress, bloating, or general unwellness, by all means, avoid it. We all have different tolerances, allergies, or sensitivities to foods. Even seemingly healthy foods can be unhealthy if you are allergic or intolerant.
Of course, if your goal is to be healthy or lose fat, there are certain foods that can be reduced or eliminated to help you reach your goals.
Still, sometimes people are overly restrictive to their determent. In an attempt to lose weight, they needlessly cut out healthy foods. You can choose to avoid any food you wish for any reason, but you don't need to avoid certain foods to lose weight, get fit, and see results in the absence of an intolerance.
CARBOHYDRATES
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.
FRUIT
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.
GLUTEN
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
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.
ANYTHING ELSE
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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