Assuming you’ve decided that diets just don’t work for you, but you also realize that you cannot continue carrying all that extra weight, then why not embrace the idea of food selectivity? The concept is pretty simple. Make a conscious decision to remove certain foods from your daily food plan that invariably cause you to overeat, or find (or make) healthier versions of those foods (swap them out). Why do these specific foods make you overeat? They are rich in ingredients that cause blood sugar to rapidly rise and then plummet, or they contain a lot of unhealthy fat, which sends pleasure signals to your brain, which in turn tells you to eat more, or they contain a lot of salt, which makes you either thirsty (and your drink of choice is not water) or leaves you craving sweet foods for taste-balance. Which foods notoriously nudge you to want more?
No matter how large the slice, you will want more than one. Many of you will actually consume the whole pie - and not an individually-sized one. Typically you are feeling white sugar highs from the dough, loads of oil, saturated fat, and sodium from the processed cheese, and it’s enough to send your brain and stomach into a gastronomic tizzy, meaning"more"more".more.
Solution: Simply choose whole grain crust, part skim cheese, a simple tomato sauce made of just tomatoes, and loads of vegetables. Add white meat chicken, grilled shrimp or soybeans for a protein boost.
You are deluded if you think you are eating fish. You are actually eating a hefty load of white rice, a bit of seaweed, and a small helping of either raw fish, cooked fish or fried fish, sometimes with mayo-based creaminess thrown in for good measure. You can pop a dozen pieces of sushi with little effort, and most people actually consume even more, especially if you are also drinking sake. If you’ve ever seen sushi made from scratch, the chef presses a pretty large dose (as in several portions) of white rice into the rolls. That means a large dose of sugar, no significant fiber and scant protein.
Solution: Ask for brown rice instead, and just have one traditional roll (6 pieces) and some edamame and a salad. Or you can order sashimi instead to get a serving size of protein, and add in a salad, but watch the high fat dressing.
Enough with this trend! Fluids by and far are not satiating, though you can initially feel full. When you miss out on the experience of chewing, you miss an essential part of the satiating process. Even when juice contains loads of fresh fruit, there is still something more satisfying about taking the time to bite and chew a fruit. You will be fighting hunger in a few hours since the juice is digested quickly.
Solution: If you are going to drink a meal, add nutritious, protein-rich ingredients like Greek yogurt, nut butter and seeds like chia seeds. Even a scoop of whey or soy isolate powder will help to keep you satiated longer. On a personal note - juicing is not an appropriate dietary trend for kids.
White bread (pasta and cereal)
White foods lure you to eat more. Most of us eat several servings of pasta at one sitting, a bowl not cup of cereal, and white rolls and buns that easily clock in at 400 calories, before you add the sandwich ingredients. This is a case of food digesting quickly, with no fiber to mitigate the process, and causing a massive spike in insulin and blood glucose, followed by an equally dramatic plunge in blood glucose levels, which leaves you wanting more.
Solution: Choose thin sandwich slices made from 100% whole grains, 100% whole grain or high protein pasta, and higher protein/low sugar (less than 8 grams of sugar per serving) cereals. Always combine a grain with a protein and a bit of healthy fat to mitigate the sugar byproducts produced during digestion.
Other food culprits
What are some other food catagories worthy of food selectivity or a swap out? Fast foods, which are usually supersized to begin with and often accompanied by caloric side dishes, soda and sweetened drinks (a big meal that leaves you wanting more), foods that contain preservatives like MSG, and very sweet or salty snack foods.
Check out my website
Follow me on Twitter
Follow me on Facebook
Read The 4 Habits of Healthy Families (https://www.healthgal.com/books.html)
Watch my videos
Known as The HealthGal, expert contributor Amy Hendel is a popular medical and lifestyle reporter, nutrition and fitness expert, columnist, and brand ambassador, as well as a health coach. Trained as a physician assistant, she maintains a health coach private practice in New York and Los Angeles. Author of The Four Habits of Healthy Families, you can find her on Twitter @HealthGal1103 and on Facebook at TheHealthGal. Her personal mantra is “Fix it first with food, fitness, and lifestyle.”