Can You Gain Weight By Sitting If You Dont Eat The 85-15 Rule For Healthy Eating

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The 85-15 Rule For Healthy Eating

Last night my wife made chocolate chip cookies. For those who don’t know, my wife makes the best chocolate chip cookies in the entire world. She only tortures me. She fills the whole house with the aroma and says “eat me now” on the cookies cooling rack. (It’s true. I can hear them.) They are never satisfied. If I eat one, the others start calling loudly: “Eat us too.”

I am a foodie. I love all kinds of food. The problem is that I’m very health conscious and it turns out that not all of the foods I love are healthy. I don’t think I’m alone. How do we justify our (sometimes uncontrollable) desire to eat something delicious that is “not good for us” and at the same time stay true to ourselves in maintaining a healthy diet and a healthy lifestyle?

In treating many patients at my weight loss clinic and teaching others to eat healthily, I developed the 85/15 rule of eating. It goes like this. 85% of the time we eat to survive. We need to grab some breakfast in the morning so we can go to work. We grab breakfast around 10 am. We have lunch around noon. The day goes on and we eat because we need nourishment and energy to survive.

The other 15 percent of the time we eat is for social reasons. We may be going out to dinner with friends or invited to a party. Or my wife bakes cookies. We are not really eating to survive or for energy or to be healthy. These are the times when we eat because we want to, because it tastes good, or because we are at a social event.

If we as individuals and as a society learned to eat only healthy foods “85 percent of the time” we would solve our obesity problem. And we are still able to have occasional treats. If we choose foods that provide good nutrition and energy 85 percent of the time, the other 15 percent of the time it doesn’t matter what we eat.

I believe it is still possible to have a secret and occasional “evil” that solves the “health nut” dilemma.

My healthy eating plan includes these building blocks:

Fruits and vegetables. Eat at least four servings of fresh fruits and vegetables every day. Additionally, I try to change the color of these objects. Each color represents a different nutrient. So try to have greens, yellows, reds, oranges and purples to get a variety of nutrients.

If eating four helpings of vegetables a day is difficult, as it sometimes can be, then getting a juicer can help. I’m a big fan of juicing and feel so much better when I do it. It’s hard to eat a whole bunch of raw carrots, cucumbers and apples in one sitting – but it’s much easier if you juice the same produce. Make sure you buy a quality juicer – cheap ones will disappoint you more.

protein. I am a big proponent of eating more protein and less simple carbohydrates (sugars). At least 1 gram of protein is needed for every kilogram (2.2 pounds) of body weight. I recommend even more protein: 1 gram per pound of body weight. Do this and keep your total calorie count the same and see if you don’t start losing weight, gaining muscle mass and not losing fat. Inevitably, my weight loss patients let alone lose it because their diet doesn’t have enough protein. Your diet should include at least four servings of protein a day, including meat, protein shakes, protein bars, nuts, dairy products, or any other source of lean, healthy protein.

water Make sure you drink plenty of water. I don’t believe, as others do, that you should constantly carry a water bottle with you and fill your kidneys. Our bodies have evolved an amazing mechanism to prevent us from becoming dehydrated. It’s called thirst and you should listen to it. But when you feel thirsty, instead of reaching for a cold drink or some food, drink some water first and see if you need anything else. Chances are you won’t.

Vitamins. I think you should supplement with some type of multivitamin. They are cheap and easy to take. And there’s plenty of evidence to show that they can help prevent disease. You can get these in pill form as part of your protein drink or in various other forms.

time Eat six times a day. Last week I told myself to eat like a 2 year old. They graze, eating small amounts of food throughout the day instead of three large meals. It makes sense for adults too. It helps you maintain a good balance of insulin and other hormones. And it keeps you from getting really hungry, which means you’re more likely to eat nutritious foods instead of high-sugar foods.

So go ahead and play occasionally. You don’t have to feel guilty as long as you follow a common sense eating plan 85 percent of the time. Today I ate my four servings of fruits and vegetables, I took my vitamins, I had my protein, and I drank plenty of water. I think it’s time for another cookie.

Reprinted with permission from Total Health Breakthroughs.

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