Each meal and snack is an opportunity to give the body the necessary and even additional nutrition. But many are very far from this goal. To be honest, a lot of things work against you. Food advertising is everywhere, and the most profitable products are advertised, which, as a rule, are far from useful.
So, processed foods are literally designed to make you addicted and make you eat more of them. At the same time, even the medical advice on healthy eating is completely wrong – urging people to avoid healthy foods, such as saturated fats, in favor of grains (most people eat too many of them).
The end result is a food disaster, as evidenced by some of the most popular foods Americans eat daily. Worse still, many people have been led to believe that these foods are healthy when, in fact, they only deplete your energy stores and make you fat.
The first step to proper nutrition is knowledge. Knowing which products are best to “break” with today. Personal trainer and weight loss coach Tracey Mitchell recently shared 10 of these products, and you know what? She is absolutely right. Take a moment to review your regular daily diet, and if these 10 foods are showing up more than too often, it’s time to make a major change.
These 10 main culprit foods that only steal energy and make you fat.
You can eat better, be healthier, and feel great – start by cutting out these 10 popular foods.
Bagels are just a huge portion of bread. One bagel can contain 45 grams or more of refined carbohydrates, which quickly break down into sugar, raising insulin levels and causing insulin resistance, the number one underlying factor in almost every chronic disease known to mankind, including cancer and heart disease.
2. Special coffee drinks
Coffee drinks tend to be loaded with syrups and sugar, with “fat-free” versions containing artificial sweeteners. A cup of black coffee is an acceptable and even healthy way to start your day, but an average serving of one popular chain mocha can contain 35 grams of sugar. That’s almost nine teaspoons, and the morning has just begun!
Most cereals are a combination of high-fructose corn syrup, sugar, and genetically modified (GM) grains, with children’s cereals being the worst offenders.
But even “healthy” cereals for adults are best avoided, as they are nothing more than refined carbohydrates. I do not recommend eating cereals, even if they do not have added sugar.
4. Carbonated drinks (diet or regular)
Most sodas contain too much sugar, or worse, artificial sweeteners. For example, the chemical aspartame, which is often used as a sugar substitute in diet drinks, has over 92 different side effects associated with its consumption, including brain tumors, birth defects, diabetes, emotional disorders, and epilepsy/seizures.
Plus, with every sip of soda, you get:
- Phosphoric acid, which interferes with the body’s ability to use calcium, leading to osteoporosis, or softening of the teeth and bones.
- Benzene. Although federal law limits benzene levels in drinking water to 5 parts per billion (mcg/kg), researchers have found levels as high as 79 mcg/kg in some soft drinks, and out of 100 brands tested, benzene (at least in detectable quantity) was found in most brands. Benzene is a known carcinogen.
- Artificial food coloring, including caramel, which is considered carcinogenic. The artificial brown color comes from the reaction of corn sugar (dextrose) with ammonia and sulfites under high pressure and high temperature.
- Sodium benzoate is a preservative common in many soft drinks that can cause DNA damage. Ultimately, it can lead to diseases such as cirrhosis of the liver and Parkinson’s disease.
5. Commercial yogurt
Traditionally, fermented yogurt is a treasure trove of beneficial bacteria (probiotics). In ancient times, food was preserved by lacto-fermentation, a process that adds a variety of beneficial microorganisms to the product. They are easier to digest and increase beneficial flora in the intestinal tract.
Just don’t think you can buy real yogurt at your local supermarket. Pasteurized yogurts in most supermarkets do not have these health benefits, as the pasteurization process destroys much of the precious enzymes and other nutrients.
In addition, most commercial yogurts contain sugar and artificial sweeteners. To make yogurt healthy, try adding something to your taste, such as stevia, cinnamon, or fresh berries, to regular raw yogurt.
Long sandwiches are high in bread (more refined carbohydrates) and typically processed sausage, which may contain sodium nitrite and other additives such as monosodium glutamate, high fructose corn syrup, preservatives, artificial flavors or colors. Although these sandwiches are considered a healthier alternative to fast food burgers, they are no less harmful.
7. Orange juice
Some types of orange juice contain high fructose corn syrup, sugar, and artificial flavors and colors. And natural juice brands are too high in fructose, without any of the fiber, antioxidants, and health-promoting phytochemicals of whole fruits.
The results of previous studies have clearly shown that drinking large amounts of fruit juice dramatically increases the risk of obesity. A glass of freshly squeezed fruit juice can contain about eight full teaspoons of fructose, which will cause insulin levels to spike and negate all the beneficial effects of antioxidants.
If you suffer from type 2 diabetes, hypertension, heart disease, or cancer, you might be better off avoiding fruit juice altogether until your uric acid and insulin levels return to normal.
Most muffins are high in sugar and refined carbohydrates and low in nutritional value. Even “non-fat” or those that include, at first glance, useful ingredients, such as bran or carrots.
It will cause a spike in insulin and blood sugar levels, followed by a drop in energy. This goes for any food high in refined sugar and carbohydrates, so donuts should also be avoided.
9. Potato chips
Potato chips are pure, refined carbs and unhealthy fats mixed in with tons of processed sodium.
Also, when carbohydrate-rich foods like potatoes are cooked at high temperatures (like all potato chips), acrylamide is produced, a tasteless, invisible chemical by-product.
Animal studies have shown that exposure to acrylamide increases the risk of several types of cancer, and the International Agency for Research on Cancer considers acrylamide a “probable human carcinogen.”
10. Fruit smoothies
Fruit smoothies are often touted as a convenient way to increase your fruit and vegetable intake. Unfortunately, they too contain an excessive amount of fructose and may even have sugar added to them.
While healthy fruit smoothies can be made at home, as long as you tolerate the fruit well and add healthy supplements like spinach and coconut oil to the smoothie, store-bought smoothies are almost always a nutritional disaster with a high sugar content.
Energy drinks don’t work long term either.
Of course, excessive consumption of caffeine is associated with known risks (as well as other risks, for example, the fact that when you drink energy drinks, you seem to “bath” your teeth in acid due to its effect on tooth enamel), but above all – the simple and straightforward fact that it is artificial energy (often with the addition of questionable artificial ingredients).
Once the momentum from caffeine wears off, you feel even more drained than before and you reach for your next drink. Don’t you want to wake up the next morning fresh, ready to work, with energy and enthusiasm for the new day? The state of lack of energy and fatigue is unnatural. Rather, it is associated with a certain lifestyle – eating little healthy food, too much processed food and sugar, little exercise, little sleep and constant stress.
Your diet is the key to increasing energy levels and burning fat
- Plenty of energy available throughout the day as stored fat is used efficiently. One way to determine your fat tolerance is to notice how you feel when you skip a meal. If you are comfortable skipping meals without becoming angry and cranky (or not craving carbs), then you are most likely fat-adapted.
- Improve insulin and leptin sensitivity and reduce the risk of virtually all known chronic degenerative diseases.
- Efficient use of dietary fat for energy, resulting in less fat being deposited in adipose tissue – hence the weight loss effect associated with fat adaptation.
- During exercise, energy is obtained more from fat, and glycogen is left for those cases when it is really needed. This can improve athletic performance and help you burn more fat. As Mark Sisson, author of The Original Plan, explained, if you can exercise without carbohydrate loading, you are probably fat adapted. If you can train effectively on an empty stomach, you are definitely fat-adapted.
Replace Carbohydrates with Healthy Fats to Increase Energy and Burn More Fat
This is an important step in getting energy from food and normalizing weight. Keep in mind that when we talk about bad carbs, we’re only talking about grains and sugar, not vegetable carbs. The first you need very little (if at all), and the second – in large quantities.
In fact, when you cut back on sugar and grains, you need to drastically increase your vegetables because the grains you cut out are much denser than vegetables.
Fat is much more satiating than carbs, so if you’ve cut carbs and are still feeling hungry, it’s a sign you haven’t replaced them with enough healthy fats.
With this approach, most people experience significant improvements in health and overall energy levels.
Do you eat these 10 healthiest foods?
We’ve covered the basics of what to eat for energy and fat loss, as well as 10 foods to avoid. Now you are probably wondering what are the ideal foods to eat.
Remember these are general guidelines. Not everyone can get by with these products, but for the vast majority, their regular use improves health. As always, it’s important to listen to your body – let it help you make a decision.
The following 10 useful products are among the most recommended.
- fermented vegetables
- Fermented milk drinks such as kefir
- Sardines and wild-caught Alaskan salmon
- whey protein
- organic eggs
- Coconut oil
- Raw Organic Butter