Well whatever you eat should be a lifestyle, not a fad .
You are not fat you’re toxic and toxicity holds onto extra weight, it’s now known to science .
here are certain steps one should undertake
shift from refined sugar to coconut sugar / palm sugar / stevia .these natural sweeteners are very low on the glycemic index(former 2) and nutrient rich, not empty calories like refined sugar. They will not cause a sharp blood sugar spike like table sugar and hence not invite a surge of insulin which is but a fat storage hormone . Palm sugars are not chemically processed and are hence pure, natural and mineralizing as well . Jaggery is another natural sweetener that can be considered over sugar just like honey, especially organic wild honey .
Drastically cut down on products that come from refined sugars and refined flours.
even products that use alternative forms of sweeteners must be curtailed . This includes honey/ maple syrup/ jaggery/ brown sugar/ demerara / molasses or any form of palm sugar as well .
don’t drink your liquid calories - fruit drinks even juices unless mixed with veggie juices should be kept out .
Have 5 different servings of fruits/ veggies everyday, try and include as many colors as possible when doing so . A Plant based diet is a great diet .
Do not fear nuts and seeds, coconuts, olives and avocados, these good sources of fats never did or never will cause obesity . Fats not only brings up good taste but also creates early satiety . Its wrong to separate cream from milk and yolk from eggs. have food as nature decided it for you . The no fat, low fat, slim milk, skim milk, diet khakhra like stuff is only Myth. You need good fats to burn fats. Fat is not a 4 letter word as Dr Hyman would say. Or as Dr Aseem Malhotra says .fat is not public enemy no 1 .sugar is .
6 . Just like fats include proteins with every meal to cause satiety and rev up the metabolism . what is the base of herbalife shakes or incredio shakes? protein of course .
- don’t do diet cokes or diet colas, they only skew with your metabolism and may invite diabesity which is diabetes and obesity, the conditions its supposed to keep at bay.
8 . Don’t do artificial sweeteners like aspartame / sucralose .Go natural, use stevia, a zero cal, zero carb sweetener that’s heralded as a miracle sweetener . Even Dr Professor Lustig a curt critic of any form of sugar including coconut sugar/ palm sugar / maple syrup / honey(calling them garbage) was up for praise for stevia .
Replace white bread with whole wheat bread made from 100% whole wheat or multi grains as long as those grains form a substantial part not a label drama, a health gimmick .
Eat whole food, not food like fake factory foods.eat foods that come from the farmers field . Desist and resist processed foods as they make you toxic and you will then hold onto fats . Processed foods are also generally made by stripping fiber and enzymes and leaving the endosperm or the carbohydrates behind . They could also be using alot of genetically modified cheap foods like corn / soy / cottonseed oil / canola oil .
Eat organically grown foods that are local and seasonal .
12 . Eat like the cavemen - you are allowed unlimited portions of fruits and veggies, moderately nuts and seeds .
Avoid eating out a lot, ordering food from outside, cook and eat fresh food at home with your family .
make the shift from refined / double refined / triple refined vegetable oils to filtered oils(kolhu ka tel), extra virgin coconut/ olive oil . Refined oils are highly processed, highly toxic oils . Avoid trans fats, margarine or fake fat like dalda and over indulgence in saturates which are otherwise great fats in moderation .
In the end as Julie Daniluk, a canadian nutritionist and author of the book, meals that heal inflammation says - *don’t count your calories count your fiber or as Dr Fuhrman says be mindful of the nutrient density of the food or as health gurus say, use low GI foods that don’t cause a sugar rush / sugar crash soon, or as Rujuta Diwekar says, don’t count your calories count your prana or the lifeforce of food, it’s not simply about, calories in and calories out, says the author of "good calories bad calories" - Gary Taubes(A food writer) . A calorie is not a calorie, it’s not as simple as calorie in calorie out *