Food journals are so successful because they make you recognize and reflect on your eating. Weighing and tracking your food is my idea of a nightmare.
Food and hunger should be intuitive. It all starts with phytonutrients. The nutrients you find in dark and green cruciferous vegetables like broccoli or brussel sprouts. I start by having my clients simply take photos of their meals and send them to me.
I am not looking to call you out on the bad stuff but rather what good stuff is missing. Typically the first thing I say is “You haven’t eaten anything green in 3 days”. Which is followed by “there was lettuce on that” or “I had a salad”. Iceburg lettuce or one leaf of romaine is not what we are looking for. We are looking for nutrient density. Things like baby spinach, watercress, and spirulina. Foods that are dense in nutrients so you don’t have to eat a lot to reap their nutritional benefits.
These benefits start with less hunger and more importantly less cravings.
Next is Sugar
I mentioned it wasn’t about taking away but rather adding in. Refined sugar is the exception. Eliminating excess sugar is paramount in sustaining a healthy diet. That doesn’t mean you can eat cake at your birthday party. If you have a “cheat” no cheating the next day. Sugar will sabotage your control over hunger and what hunger means. Sugar will keep you hungry by it’s effect on your hormones. The spike in insulin and dopamine also mean a crash. AKA hangry
What does hunger mean?
Hunger means you need nutrients. Once people integrate in phytonutrients and resrict sugar. They start noticing they don’t get as hungry and have far less cravings.
High Quality Fats
Stage 2 is adding in high quality fats. Here are my top 5 in order
2. Wild fish
3. Coconut meat or oil
4. Eggs from a happy chicken
5. Macadamia nuts
Runner up: Butter/ghee
For stage 3 send me an email and I will tell you all about it.
Hint- It’s protein