There seems to be a new views on nutrition and healthy eating daily in the news. Although many of the “diets” such as Ketogenic, Whole30, Paleo, Mediterrean, South Beach, all seem different they have similar overall views for healthy eating, lifestyle changes and weight loss.
The overarching theme of the various “diets” are, limit carbohydrates, eat real food, devoid of added sugar. Do not eat processed or fast foods and don’t count calories. Eat until you are full. Do eat vegetables and fruit, healthy fats such as olive oil, avocado, olive oil.
In order to lose weight, the first ingredient to stop ingesting is sugar in all forms, such as high fructose corn syrup, agave, table sugar, white starches, potatoes, all bread products including tortillas, white bread, bagels, muffins, scones etc. Don’t forget about sugary drinks such as juice, sports drinks, soda, sugary coffee or tea drinks.
For example, food such as a piece of white bread (full of carbohydrate or sugar) is ingested, quickly turning into glucose in your blood stream. The excess glucose, not immediately needed for fuel stimulates insulin to be released. The insulin helps to funnel the glucose into the liver to make glycogen which is later returned into glucose when needed as fuel. When there is an overabundance of glucose or insulin, fat cells are created to store the excess.
Carbohydrates in the form of vegetables and fruit are safe to eat as they contain natural sugars.
Think also of when you eat. Snacking is not necessary and should be stopped. Hours after we stop eating dinner, the Insulin, initially spiked from the meal begins to decrease and is very low by the time you wake in the morning. This is a benefit as the low insulin will allow glucose to be released from the liver or even fat cells to be used for fuel. If you are trying to lose weight some people believe one way to do so is to leave hours between eating, perhaps 14 hours between dinner and breakfast. Snacks cause the insulin to never plummet enough to pull the needed fuel from the liver or the fat, thus weight loss cannot occur. If you don’t like breakfast, eat when you are hungry but eat healthy foods such as steel cut oats with no added sugar, eggs, a salad, a piece of fruit, green smoothie without added sugar.
Another recent article: https://www.nytimes.com/guides/smarterliving/how-to-stop-eating-sugar