the foundation for a staying healthy dietWeight control is probably the biggest nemesis to worldwide
health. The easy access to food (calories) makes our survival-
oriented “thrifty genes” work overtime, storing excess calories as
fat to protect us from when we don’t have enough calories, which
in modern, urbanizing life is usually never. Essentially, we were
designed to store calories for periods of starvation. Thus, modern
man has too many calories at his fingertips and in frequencies that
we never had during our evolution.
If you want to eat a lot (like I do!) and not think about it, eat
only unrefined plant foods from the following food groups, in this
order: green leafy vegetables, all vegetables, fruit, beans, whole
grains, and some nuts and seeds until you are lean. Then add in
whole- or sprouted-grain breads. There is room for debate on the
use of nuts and seeds in weight-reduction programs as part of
your daily diet. There is no problem eating raw nuts or seeds in
a weight-reduction program if you have some control and replace
animal foods with them. Raw nuts have good fats and provide pro-
tein, fiber, and provide a degree of satiety. Also, some fat may help
prevent gall bladder disease and improve vitamin absorption on
a low-fat, plant based weight-reducing diet. The problem is many
people eat handfuls of salted and roasted nuts (instead of raw),
which have significant amounts of fat as well as salt. So I am al-
ways cautious in recommending nut and seed consumption, which
are inherently very nutritious and good foods. Remember, fat has
two-and-a-half times the calories of a carbohydrate or protein per
gram! They are more calorie dense than a carbohydrate or protein.
That’s the problem. Be cautious. Maybe a quarter cup per day or
less of raw nuts if on a weight loss program.
Processed foods are not good for weight control for obvious
reasons: They are calorie dense from added fats and oils and calo-
rie sweeteners (sugars) and low in fiber and beneficial nutrients
because the grains are refined. Animal foods, especially factory-
farmed animal foods, and dairy products are very calorie-dense
foods and generally don’t have beneficial fatty acid profiles and
increase inflammation. They are also virtually absent of protective
phytonutrients as well.