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Lose Weight Permanently Without Hunger or Deprivation With a Whole Food Lifestyle

Sylvia Leong is a former healthcare professional who uses her education and experience as a nutritionist and therapeutic personal trainer.

Lose Weight Permanently Without Hunger or Deprivation With a Whole Food Lifestyle

Lose Weight Permanently Without Hunger or Deprivation With a Whole Food Lifestyle

Every single client has said to me, actually, I eat really well, but it doesn't matter, I can't lose weight. Every single client was incorrect. With just a few adjustments to their preconceived concepts about food and nutrition, they changed the eating habits they thought were healthy, and started losing weight.

Have you noticed the title of this article uses “lifestyle” instead of “diet?” That’s because this isn’t a diet. Healthy, nutritious eating is larger than that. It’s a way of life!

We all want to be svelte, youthful, and healthy. But knowing how to achieve that is becoming more and more of a mystery.

Why?

Because most folks choose food products (processed food) instead of real, whole food. This erroneous choice results in:

  • Malnutrition leading to overeating, and then weight gain.
  • Corporations making a hefty profit.
  • Healthcare expenses increasing.
  • Recycling programs struggling to keep land-fills from choking on empty containers.

It’s that simple.

The repair or renovation of any structure requires building materials. Your body uses food to repair and build new cells.

What is Processed Food?

Over the decades, available food products have multiplied.

Food corporations take naturally occurring food and mix it with chemicals (preservatives, artificial colours, flavours). Then, through pretty packaging and decades of advertising, they've fooled society into thinking it’s normal.

Stay Away From These Ingredients:

Artificial colouring, artificial sweeteners (aspartame, sucralose, saccharin), partially hydrogenated oil, high maltose corn syrup, high-fructose corn syrup, monosodium glutamate (MSG), trans fats, artificial flavouring, natural flavouring (“natural” isn’t a regulated word and many processed sins are hidden behind this term).

These Are Processed Foods:

French fries, ketchup, relish, hot-dogs, hamburgers, luncheon meats, soy-based products, canned food, quick cooking oats or rice, white rice, white bread, drink crystals, juice, flavoured water, sports drinks, power bars, cereal, granola, crackers, noodles, pasta, powders, candy, pop, chips, donuts, bagels, pre-made dough, pre-made batter, pre-made meals, packaged sauces, white sugar, brown sugar and many others.

Junk food, the worst of processed food.

Junk food, the worst of processed food.

Why Is Processed Food Such a Problem?

When my clients say things like, I’m eating healthy, but I can’t lose weight or I’m having a difficult time with food cravings. This is a tip-off that said client:

  • is eating too much processed food.
  • doesn’t understand the difference between processed food and real food.

Processed food contains both real food and non-food ingredients. Both have calories, however, only the real food has nutrients. This leaves you:

  • Malnourished: ingesting all the calories, yet short on nutrients.
  • Battling with cravings. Your body is desperate for nutrients to use as building materials and will use any means possible to coerce you into eating more.
  • Suffering from lethargy, allergies or even disease as your malnourished body struggles to rid itself of useless and usually mildly toxic, non-food ingredients.
  • Overweight as the non-food ingredients still have calories, but are turned into toxic fat and stored in the adipose tissue.

Keep in Mind That Processed Food Has Varying Degrees of Process-ed-ness

It’s difficult to eat a completely unprocessed diet unless you’ve decided to become a farmer. Personally, we're not prepared to do that, thus the following are the processed foods we haven’t given up.

The only way to get away from buying Whole Wheat Bread, is to make your own. Otherwise, in the grocery store, look for sprouted grain, organic, and non-GMO bread, and make sure there’s no added sugar.

Technically, Mustard is processed. It’s derived from crushed mustard seeds with added vinegar and water. But when it comes to condiments, it’s the best choice.

Making homemade Tomato Sauce is labour intensive. We use very little and rely more on chopped fresh tomatoes.

Home made Sun-Dried Tomatoes would be another project with a serious time commitment. Just a fork-full makes a meal more interesting.

Pickles or anything pickled has less nutrients than the same food in the raw form. We use Pickled Cucumbers sparingly and only as flavour.

Of course Dark Chocolate Chips are processed. But they’re such a delicious addition to my Pumpkin Spice Muffin recipe that the measly 2/3 cup over 15 muffins is worth it!

You’ll have your own processed food “sins." Just make sure to use a small amount, not very often, and that it’s worth it.

You’ll have your own processed food “sins." Just make sure to use a small amount, not very often, and that it’s worth it.

The purpose of eating is to ingest nourishment to repair and rebuild the body’s cells, and maintain health and metabolism.

The purpose of eating is to ingest nourishment to repair and rebuild the body’s cells, and maintain health and metabolism.

What is Real, Whole Food?

The real, whole food concept is difficult for people to grasp. We can thank the media for that, along with the corporations paying for that advertising—both thrive on our confusion.

To help you fully understand, following is the “real, whole food” concept broken down into three truths:

1. Real Food Has Two Outstanding Characteristics:

  • It must be grown.
  • Our bodies carry a corresponding enzyme to catalyze digestion, nutrient extraction, and finally, elimination.

Our naturally occurring human bodies only have the enzymes to digest naturally occurring food.

2. Cells Are Built From Nutrients.

The human body is a collection of cells. Each cell has the ability to repair itself or replace itself using nutrients for building materials.

The quality of a cell equals the quality of building materials used. Quality building materials can only come from quality food. Quality food means real, whole food.

Quality of Nutrients = Quality of Cells = Quality of Health

3. Choose Food With The Most Nutrients Per Calorie.

When people want to lose weight, they tend to think, I want the food with the least calories. A more successful approach is to think, I want the food with the most nutrients per calorie!

Choose food with the most nutrients per calorie

Pack as many nutrients as possible into each calorie and you’ll find yourself eating less because you won’t be hungry. You won’t even have cravings!

Pack as many nutrients as possible into each calorie and you’ll find yourself eating less because you won’t be hungry. You won’t even have cravings!

These Are Real, Whole Foods (assembly is required)

  • fruit and vegetables
  • meat and eggs
  • beans and lentils
  • milk, yogurt, cheese and butter
  • olive oil and coconut oil
  • barley, spelt, brown rice and quinoa
  • 100% whole grain wheat
  • steel-cut oats, or better yet, oat groats
  • nuts (walnut, almonds, pecans, hazelnuts)
  • seeds (chia, pumpkin & flax)

Most folks rely on quantities of fat and sugar flavour to their meals. Use real, whole food instead.

  • aromatic herbs and pungent spices
  • garlic, ginger and onions
  • 100% maple syrup or honey

Processed Food Versus Real, Whole Food

One calorie from a soft drink.

Zero nutrients (except sodium).

The body has only one option, convert that calorie into fat and stuff it into the fat cells.

One calorie from a banana.

Varying amounts of essential fatty acids, dietary fibre, fructose, protein, Vitamin A, Calcium, Thiamine, Riboflavin, Niacin, Pantothenic acid, Vitamin B6, Folate, Choline, Vitamin C, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc, and Fluoride.

The colon uses the dietary fibre to remove waste. The rest is circulated in the blood stream so the cells can reach out and grab what they need. Anything left to convert into fat? Probably not.

What's a Fool-Proof Way To Tell Processed Food from Real Food?

Processed food is like a con-artist—an expert at pretending it’s something it’s not. Unfortunately, there isn’t any one absolute rule for easy detection. But here are several questions to ask yourself when trying to figure out if the food you’re about to buy is processed:

  • Was it put together in a factory or was it grown? Only real food is grown.
  • It is in a fancy package? Most real food needs minimal packaging.
  • Does it sit on the grocery store shelf (instead of a fridge or freezer)?
  • Is this food dried or dehydrated? If not, will this food ever rot?
  • How much preparation does this food require before you can eat it? Usually the more the better.
  • How many ingredients are listed on the package? Usually, the fewer the better.

Most processed food is months old by the time you pluck it from the grocery store shelf. In order for it to continue to be saleable, it must be doused in preservatives or the little bit of real food in it will rot too quickly.

Another way to look at it: has this food been around for centuries? Or was it “invented” within the last 100 years? 100 years is not long enough for our bodies to have “evolved” enough to be producing the enzymes for the “invented” food.

Real, whole food never needs to see the inside of a factory or processing plant.

The Best Food Choices Are Raw Ingredients In Their Least Processed Form

Raw ingredients means getting as close as you can to using with clean, harvested crops and butchered animal products, and cooking meals in your own kitchen.

It's also the healthiest, least expensive, and most environmental!

The only way to stay slender, youthful, and healthy is by choosing real, whole food for your meals. Of course, these choices will be different for each of us—depending upon our lifestyle constraints.

The only way to stay slender, youthful, and healthy is by choosing real, whole food for your meals. Of course, these choices will be different for each of us—depending upon our lifestyle constraints.

Do you know when your food is processed?

For each question, choose the best answer. The answer key is below.

  1. Which apple choice is the most processed?
    • Apple juice
    • Apple flavoured fruit roll ups
    • Organic apples from your backyard
    • Canned apple pie filling
    • Conventional apples from the grocery store (grown with pesticides, waxed & injected with dye to increase the redness)
    • Applesauce with added sugar
  2. Which apple choice is the least processed?
    • Apple juice
    • Apple flavoured fruit roll ups
    • Organic apples from your backyard
    • Canned apple pie filling
    • Conventional apples from the grocery store (grown with pesticides, waxed & injected with dye to increase the redness)
    • Applesauce with added sugar
  3. Which breakfast choice is the most processed
    • Instant oatmeal
    • Old-fashioned rolled oats
    • Quick cooking rolled oats
    • Steel-cut oats
    • Granola
  4. Which breakfast choice is the least processed
    • Instant oatmeal
    • Old-fashioned rolled oats
    • Quick cooking rolled oats
    • Steel-cut oats
    • Granola

Answer Key

  1. Apple flavoured fruit roll ups
  2. Organic apples from your backyard
  3. Instant oatmeal
  4. Steel-cut oats

This content is for informational purposes only and does not substitute for formal and individualized diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed medical professional. Do not stop or alter your current course of treatment. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2014 Sylvia Leong

Comments

Sylvia Leong (author) from North Vancouver, Canada on July 21, 2014:

Congratulations, kndashy41 on beating cancer & your new healthy diet! I'm so glad you enjoyed the article.

Dana Ayres from Houston, TX on July 21, 2014:

"Do Not Diet!"--As a cancer survivor, I totally agree! Sometimes, I think crash dieting contributed to the cancer, as I was an obese, borderline diabetic before I became ill. Now, I've just changed my diet and my health and weight have improved dramatically. Good article!

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