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Top 7 Diet Mistakes that Healthy Eaters Make that Increase Belly Fat
You eat healthy, right? Most of the people I see in my office consider themselves healthy eaters. However, I have noticed 7 common diet mistakes that many of them make that cause them to carry more belly fat than necessary. There are:
7) Too much (or too little) oil:
Healthy eaters know that extra virgin olive oil, coconut oil and flaxseed oil are good for us and help us burn fat. Our taste buds sure love it. But that’s the point. Oils are so calorically dense that we should eat them by the spoonful rather than the tablespoonful. Try to really measure the oil you add to your food and don’t eat more than 2 teaspoons in a sitting. (There are three teaspoons in one tablespoon.) If you’d like to weigh less, consider limiting your oil intake to four teaspoons a day. If your healthy weight is over 200 pounds, six teaspoons a day is fine. Too little oil reduces fat burning in the body. Too much oil overloads the body with too many calories.
6) Too Much Juice:
We go to the health food store and get great healthy juices. (I could drink that delicious Knudsen Coconut-Pineapple combo all day!) However, juices are actually fruits with all their blood sugar-stabilizing fiber removed, making them more prone to spike insulin levels. A healthier choice is to actually eat the fruit rather than drink processed juice.
Research also seems to show that our satiety mechanisms aren’t triggered by liquid calories, so your body doesn’t realize you’re taking in calories. This will prompt you to take in more calories than you actually need and increase your body fat levels. Juice intake in children is linked to childhood obesity.
5) Too much fruit:
Be aware that there is emerging evidence that eating too much fructose (a fruit sugar) is linked to fatty deposits in the liver, high blood pressure, diabetes, kidney disease, high triglycerides, metabolic syndrome, and obesity. I recommend limiting your total fructose intake to 20 grams per day. That’s not much, the equivalent of two apples or three bananas. If you are trying to lose weight, then keep your fructose intake below fifteen grams per day.
4) Too much sugar:
Food marketers take advantage of the human mind’s natural tendency to rationalize by giving conscious eaters healthy-sounding names for various forms of sugar, such as “evaporated cane juice” or “brown sugar.” Healthier sounding names, along with images like happy brown cows, use our emotional associations to make healthy and beneficial decisions. That’s why people who would never add a teaspoon of table sugar to their coffee or tea will eat brown cow yogurt that contains over 6 teaspoons of sugar!
Although brown sugar, evaporated cane juice, blackstrap molasses, and maple syrup have slightly more micronutrients than table sugar (sucrose), they have a very similar glycemic index. The thing is, it’s not too different from table sugar, so don’t let the grocers manipulate you, limit All sugars!
3) Too few legumes:
Beans are a nutritional powerhouse. They’re full of great brain nutrients like lecithin and folate, with plenty of magnesium and manganese. Their amino profile is rich in methionine, which is essential for detoxification, cellular energy, shiny hair, smooth skin and fat burning. Black beans in particular are a rich source of molybdenum, an essential trace element for sulfite and alcohol processing. If you get an instant headache from a glass of wine, you are probably low in molybdenum. Legumes are also very rich in soluble fiber. Soluble fiber has many functions in the body, including slowing digestion, reducing insulin and blood sugar spikes from other foods.
Soluble fiber from legumes also absorbs bile acids and other liver secretions and carries them out of the body. This prevents hepato-enteric recirculation where the liver reabsorbs its own secretions. This makes beans a very alkalizing food and is also essential for normal daily detoxification. All beans are good for you, but black, garbanzo, pinto, kidney, lima, cannellini and navy beans are the healthiest. Black beans are the nutritional powerhouse of this group because the pigments that create this thick color are highly nutritious.
Ideally, you want to soak the dried beans overnight and then rinse them before cooking. However, there is something to be said for the extreme convenience of canned beans. They are already well cooked. Just pop the lid, give them a quick rinse, and they’re ready to add to your salad. Or heat them gently with a little oil and spices in a pot – ready to eat in three minutes! You don’t want to overeat beans, they are relatively rich in carbohydrates. I recommend 1-3 half cup servings spread throughout the day.
2) Lack of protein:
All the negative news about meat, fish, eggs and dairy over the years has us healthy eaters worried about consuming these concentrated animal proteins. While some caution is in order, too many healthy eaters don’t eat enough protein. Protein is important for immune function, brain function, bone health, energy and muscle maintenance. When you eat too little protein, you gradually lose muscle mass and risk becoming overweight due to damage to your metabolism. Many obese people have low muscle mass, which is called “sarcopenic obesity”. Fight sarcopenic obesity by eating protein throughout the day to increase muscle mass.
If you exercise a lot, I recommend eating about 0.9 grams of protein per kilogram of body weight (or desired body weight) for women and 1 gram per kilogram for men. If you’re more sedentary, then shoot for about 0.6 grams of protein per pound of desired body weight for women and 0.7 for men. For example, if you are an intensely exercising 130-pound woman who wants to weigh 120 pounds, you will need 108 grams of protein/day (0.9 x 120 = 108). A woman with a sedentary weight needs 72 grams of protein/day. Be sure to include small amounts of protein found in grains, nuts, dairy, and vegetables in your bill—it all counts.
Healthy sources of protein include lean beef (93% lean or better), eggs, egg whites, fish, shellfish, poultry, lamb, buffalo, venison, elk, tempeh, fat-free or low-fat cottage cheese, and semi-skimmed mozzarella. Consider using a protein powder once or twice a day for a super convenient source of easy-to-digest, high-quality protein. My favorite protein powder is Vanilla Muscle Milk Natural – no artificial sweeteners and tastes like a milkshake! There has been a meme in healthy circles about eating only fruit in the morning; I couldn’t disagree more! Fruit in the morning is fine, but your body needs protein early in the morning because you’ve fasted all night. When you delay your protein intake, your body starts eating muscle for its protein needs. If you have a habit of going for long periods without protein, you will gradually lose muscle and slow down your metabolism.
One protein that seems to go well with fruit is unsweetened yogurt. Your favorite fruit with Greek yogurt (with twice the protein of regular yogurt) is a nice light first meal of the day.
1) Excessive intake of cereals:
We healthy eaters know all about choosing healthy whole grains. We understand that semolina, 100% durum wheat and wheat flour are synonymous with the rightly feared white flour. We’re on the point that bread can be labeled “whole wheat” when most aren’t.
Just because whole grains are healthier than refined grains doesn’t mean we should eat them at every meal. It is not uncommon for a healthy eater to report eating two pieces of whole grain toast in the morning, a sandwich with two pieces of bread and fries for lunch, and pasta for dinner! That’s 6 to 7 servings of grains each day – too much!
Most healthy eaters understand that sugar raises blood sugar, raises insulin levels, and causes calories to be stored from the blood as fat. Then the blood sugar level will drop and cause more hunger. Less well known is the fact that most whole grains have a higher glycemic index than table sugar.
Some question whether we should be eating grains at all—they are a relatively recent addition to the human diet that required processing to make them digestible. Nutritional anthropologists know that hunter-gatherers have much healthier and larger teeth and bones compared to their agrarian counterparts.
Most of us certainly shouldn’t eat more than 1 or 2 servings of grains a day. (One serving equals 1 slice of bread or 1/2 cup of cooked rice.) My favorite whole wheat bread is Ezekiel 4:9 Sprouted Bread with an amazingly low glycemic index of 37. What should you eat instead of grains? ? Focus on eating plenty of vegetables, lean protein and legumes.
Also, if you have some stubborn belly fat that resists burning, you may want to try a grain-free diet.
Recognizing these 7 common diet mistakes should help you separate the hype from the truth and help you reach your health and weight goals faster and shed dangerous and unattractive belly fat.
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