Firstly, it is true that you will lose weight without cutting out foods if you achieve a calorie deficit. Meaning, the amount of calories you consume is less than the number of calories you burn. Easier said than done, right? You may be able to lose weight using this model, but is it healthy? Not always. I longed to eat like the French. They have such deliciously rich food and manage to enjoy it all and still maintain a healthy weight. From what I understand, as a culture they are taught from a young age how to enjoy everything French cuisine has to offer, but in moderation.
I believe this is the secret.
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This resonated with me. No more dieting. A permanent lifestyle change is what I was looking for. Thus began my journey of learning to balance healthy eating with the occasional cheat meal while losing weight and developing a way of eating that is sustainable for a lifetime. As stated above, the most basic principle and science of eating is the calories in versus calories out model. It simply states that we maintain a consistent weight by matching the number of calories we eat with the number of calories our bodies burn.
Before you embark on any big change to your diet, consult with your doctor or a registered dietician.
Why it’s a bad idea to cut out food groups for weight loss
According to Healthline, our bodies use three main processes to burn calories; metabolism, digestion and physical activity. Our bodies use most of the calories we get from food to perform basic functions like our heartbeat and pumping blood. This is commonly referred to as BMR or basal metabolic rate. Lastly, any remaining calories are used as energy for physical activity such as walking and everyday tasks including workouts.
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Our weight will remain stable as long as the calories we get from food matches the number of calories our bodies burn maintaining our metabolism, digestion, and physical activity. When the number of calories we eat exceeds the amount of calories we burn, we gain weight. We lose weight when we burn more calories than we eat. That is it in a scientific nutshell.
Calories in, calories out may sound pretty cut and dry, but not all calories are the same. Some are much better for our health than others.
How can we make sure we are getting enough of the right calories and what are the right calories? This is an important question. Eating well and being healthy is at the top of my list. Foods affect our hormones is different ways. For example, the Healthline article compares glucose and fructose.
French Fries
They are both simple sugars and have the same calories per gram, but they way our bodies use them is vastly different. Added fructose can cause all sorts of health issues when consumed in too large a quantity, while the natural fructose in whole fruit can have none of the negative effects when consumed in moderation. In addition to sugars, the types of fat we consume also have differing effects on our hormone levels even though the amount of calories in grams may be the same for each.
For example while saturated fats should be avoided, unsaturated fats have been shown to lower the risk of heart disease. The nutrients in food and nutrient density can also vary and affect how full you feel and how long your feeling of fullness last. For example, a serving of beans will make you feel fuller and satisfied longer than a serving of candy containing the same amount of calories.
This is attributed to the amount of fiber and protein a food contains. Foods higher in both fiber and protein are more filling they keep you feeling fuller for longer. The nutrients in food also determine how the fullness centers in our brain are stimulated. When we consume these foods, our brain is not triggered to recognize we are full.
We also find it more difficult to maintain our energy. This is the energy crash that often comes after eating sugary processed foods.
How to diet - NHS
Lastly, the nutrient contents also affect our bodies rate of metabolism. Some are rapidly digested and absorbed while others take longer. This rate of metabolism is measured as TEF thermic effect of food. Foods with more TEF require more work to digest. Foods high in protein fall into this category, while fat has the lowest TEF.
The higher the TEF the more calories our bodies burn. This is why eating more protein can boost your metabolism. This is also why the recommended healthy diet commonly includes lots of unprocessed whole foods such as vegetables, lean proteins, whole grains and fruits. The idea behind this strategy is that you are more likely to stick to a prescribed way of eating the majority of the time if you allow yourself to indulge occasionally. The common agreement among health professionals at the moment is that it is sticking to a healthy eating plan most of the time that is the key contributing factor.
While health professionals do acknowledge many people are able to find success using this method, they also caution that not everyone has the ability to make it work. Some people find it motivating and are able to resist temptation by using the upcoming cheat meal as motivation while others may not be able, or want, to regulate their meals in this way.
An inability to maintain self-control with a cheat meal or day can then have the opposite effect and undo your weight loss efforts. Cheat days and meals work best when they are planned ahead and not viewed as a free ticket to indulge on a whim. The answer is going to vary from person to person. This is one of the areas of diet and weight loss that fall into the psychological realm. The attitude you take towards food and whether or not you have enough self control to regulate your eating has to be taken into consideration.
Do you tend to feel guilt after allowing yourself a treat? While this question can sound trivial, a study actually showed the way we frame our association with food can affect our weight loss success. Those in the study who viewed the treat food as a celebration were more successful than those who viewed it with feelings of guilt. The researchers concluded that people prone to emotional eating may have less success using the strategy. This is because they are more likely to associate it with feelings of guilt or hopelessness after indulging versus viewing it as a reward.
Mindful eating is all about making healthier food choices and not drastically cutting out food groups from your diet completely. A recent study of Brits by health and wellbeing brand, LivLife has revealed that almost 32 percent of British millennials tried mindful eating - the practise of observing the food you eat - during and after the lockdown. It uncovered that just under 19 percent are eating more healthily because they are less active and in a bid to curb repeated trips to the fridge.
However 33 percent admitted that they are snacking more as they are spending a lot more time at home, with some working from home too. We will use your email address only for sending you newsletters. Please see our Privacy Notice for details of your data protection rights. Nutritionist Vicky Hughes at LivLife has shared her top tips with the UK on how mindful eating can not only help assist in the weight loss journey but also help you make healthier choices. Mindful eating is all about being aware of what you are eating which means you can burn calories without cutting out your favourite foods as it is all in moderation.
It is not a diet but rather a lifestyle choice that can help you avoid old habits like excessive snacking. DON'T MISS: Weight loss: Woman shrunk from a size 16 to a size 12 in lockdown following this easy diet Weight loss: Apple cider vinegar diet to lose belly fat in just 1 week Weight loss diet: The ultimate guide to losing weight at home without following a diet.