This is the second of two posts on healthy eating pitfalls. If you missed part 1, you can read it here: healthy foods you may be eating too much of.
One would have to be living under a rock to not notice the propaganda about nutrition power foods or superfoods.
The problem comes from us looking at these “superfoods” as unlimited indulgences.
Here are 4 more healthy foods that you may be sabotaging your weight loss with by overeating:
Legumes are the edible seed or pod of a leguminous plant. Common legumes include chickpeas, beans, peanuts, and lentils. Although these have 25% protein, they also have 75% carbohydrates.
To get adequate protein, from legumes, portions need to be higher than expected. This means that carbohydrate consumption will be much higher as well resulting in a calorie excess.
Using legumes as a protein source can work, but it requires careful planning throughout the day so that extra calories from the carbohydrates are not tipping one into a calorie excess.
Tip: try Lupini beans, they have a higher protein to carbohydrate ratio. Lupini beans are the highest protein legumes I have found:
Whole fruits are nutritional powerhouses because they contain antioxidants, fiber, vitamins, and minerals. They also contain some fructose. Fructose is a simple sugar and when combined with glucose makes sucrose.
Juices have a greater amount of fructose relative to whole fruits. Some fruit juices have added sugars (think cranberry juice blended juices) An increase in fructose consumption is worrisome because ” it suspiciously parallels obesity, diabetes, and non-alcoholic fatty liver disease” according to Rober H. Lustig, MD, an obesity specialist at the University of California.
Fructose is different than glucose because it is broken down by the liver into a triglyceride, Triglycerides can accumulate in the liver and cause damage there. Triglycerides in the blood can also contribute to fat plaques inside the artery walls leading to cardiovascular disease.
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Protein are a powerhouse food. Many people are confused as to how much protein is optimal. This is especially true with the popularity of hi protein diets in recent years.
Elderly people and bodybuilders and growing children need more protein than sedentary adults to sustain repair and growth of virtually every cell in the body. The confusion lies in how to figure out how much to eat in a day. Elderly people process protein less efficiently and therefore need to eat more of it.
Bodybuilders and teens and kids need it to support growth. Those trying to lose fat need a bit more protein to spare losing muscle. A loss of muscle equates to a sluggish metabolism and fat storage.
Protein is digested more slowly than carbohydrates and can be an appetite suppressant. As a minimum guide, aim to eat between 0.8.-1.2grams of protein per pound of ideal body weight.
Tip: Eat a palm-sized serving of protein-rich food 3-4 times per day. Be careful of higher fat proteins as they can tip into a calorie surplus easily.
For those who can tolerate it, cheese is delicious and a great source of protein, but it is high in fat. If you enjoy cheese be mindful of portion sizes. For those of us on higher on the portion control spectrum…aka we love food, cheese is one of those foods that can put us into a calorie overload easily.
Tip: think of cheese as a fat more than a protein. A serving is about the size of your thumb. If your goal is to lose fat, play around with your portions and see where you make progress.
If you want to lean out without having your metabolism tank, become aware of what you are eating, and how your body responds.
PS Want to learn how to make healthy smoothies rather than relying on fructose-high juices? Download my smoothie guid ebelow!