You probably work very hard to avoid irritating and processed foods already, but the problem most people face is ‘weeding out’ the foods that are marketed as so called ‘health foods’ but stall any fat loss progress and cause disruption to health. We cannot expect our body to respond to our fat loss efforts and perform optimally if it is busy repairing damage caused by poor quality nutrition.
REMOVE: REFINED SUGAR
Refined sugar is often referred to as “empty calories” because it provides no vitamins and minerals, just calories. When we consume refined sugar in any form we have to use more nutrition (vitamins and minerals) than it provides in order to metabolise and assimilate it – it literally sucks the life out of our body. Sugar also plays havoc with our blood sugar levels, creating rapid peaks and troughs that lead to increased fat storage, poor mood and low energy levels. Oh yeah, almost forgot – it destroys your teeth. Sugar can be found in many places, some include white and brown table sugar, fizzy drinks (soda), confectionary, jams and preserves, chocolate, cakes, and all industrially processed foods.
REMOVE: CALORIFIC BEVERAGES
Research has suggested that on average we consume up to 400 kcal from drinks alone. Any amount of energy from drinks is counterproductive and displaces the need for more nutritious amounts of energy that we should be getting from food.
REMOVE: REFINED GRAINS AND PROCESSED FOODS
These foods, or ‘food type products’ as they can be more suitably named, provide poor nutrition and sometimes zero nutritional value and they only displace more nutritional foods in the diet. They are packed with additives and toxins, which contribute to poor health and eventually disease. Refined grains and processed foods include white bread, white pasta, white rice, scones, croissants, muffins, pancakes, white pita, white bagels, doughnuts, crackers, cakes, pizza, biscuits, cereals, cereal bars and this is to name just a few.
REMOVE: GLUTEN
Gluten is a primary protein found in wheat. Gluten is mostly associated with celiac disease and the people who manage this condition daily. Many experts will agree that there is an epidemic of hidden wheat intolerance, without obvious symptoms. It can affect anyone; we may just not notice the symptoms as much as those that are extremely intolerant. Some symptoms that can provide an indication you may be suffering include abdominal bloating, fatigue, skin issues, diarrhoea or constipation, irritability or poor mood.
Now, we try not to jump on the gluten free bandwagon but in our experience working with countless athletes and weekend warriors the elimination of wheat from the diet has always proven highly successful in terms of digestion, less bloating and increased energy levels throughout the entire day – not to mention easier fat loss.
Wheat contains gluten and gluten contains molecules called gliadins.
These gliadins can cause toxic reactions and bind to cells, which lead to an immune response inside the body.
The more sensitive a person is to gliadins the more antibodies they will make to attack the cells the gliadins are attached to, as it is mistaken for an infection.
It is this natural defence and immune response that damages surrounding tissue leading to inflammation, this inflammation can lead us to feeling fatigued as it creates havoc in the digestive tract and immune system.
Here is a list of wheat based foods to avoid:
Breakfast cereals, wheat, barley, rye, spelt, millet, bulgur, durum, couscous, pasta, bread, beer.
REMOVE: CONVENTIONAL DAIRY
Most modern dairy is devoid of nutrients due to intensive processing and is also obtained from extremely unhealthy cows that are pumped with hormones and antibiotics.
Pasteurized dairy in particular is heated to kill off all bacteria to stop the product from spoiling.
This extends shelf life but also removes the enzymes and good bacteria that we need to digest the milk. This can lead to digestive difficulty and intolerance symptoms can quickly arise.
Remove conventional milk, cheese, yoghurt, cottage cheese, ice cream and frozen yoghurt.
REMOVE: REFINED FATS AND OILS
Chemical extraction, deodorization and refinement are just some of the complex processes industrial fats such as margarine, canola oil, soybean oil, and partially hydrogenated oils undergo before being sold as a food product.
These intensive processes destroy the structure of fatty acids making them unstable and free to cause confusion and damage inside our bodies.
They are all marketed as containing health boosting properties, but they offer quite the opposite benefits.
REMOVE: ALCOHOL
Having a social life is important for our happiness; and being happy is a great catalyst for fat loss and health. However indulging in alcohol will slow down fat loss progress and provides ‘empty calories’ just like sugar. Avoid beer as this contains wheat and gluten. If you are going to drink alcohol try to keep between 1 – 3 drinks per week and choose red wine, non grain alcohols such as tequila, rum and vodka.
REMOVE: CAFFEINE
Removing caffeine or significantly reducing its consumption will help to speed up fat loss and improve appetite. The absence of caffeine puts less stress on your heart and internal environment and allows you to get a better night’s sleep, which is crucial for fat loss. If you do consume caffeine make sure it’s in the morning or before 1 pm to ensure it does not interfere with your rest.
FINAL THOUGHTS
Remember that when eliminating certain things from your diet it is not about denial, deprivation or restriction.
It is about you taking control of your life and body and fighting back against the modern day mess embedded within the food industry. Big money food corporations and their marketing campaigns couldn’t care less if you are healthy or not so long as they make a profit. Take the relevant steps to achieving optimal health and fat loss by implementing these changes from today.
