The no-nonsense diet: watch what you eat

You see them everywhere: articles, books, programs suggesting you will be able to lose weight without changing your eating habits. Some do ask you to modify your diet for a while, but promise you can get back to eating that delicious chocolate cake you crave in no time. They must assume that in the process of dieting, your will power will undergo a drastic transformation that will keep you from craving more chocolate after you have that first piece of pie to celebrate the 10 pounds you shed. Here’s my two cents: it won’t happen.

The subject of responsibility is much talked about lately as it refers to our mounting national debt, budget deficits, mortgages and everything finance. But the R word seems absent from diet plans everywhere. “It’s not your fault you’re overweight”  is the overriding message society sends to people struggling with obesity and extra weight. Well I agree, it’s not your fault. It’s likely that your genes predispose you to put on pounds because of a slow metabolism. It’s not your fault that the entire food industry is out to get you. Yes, they want to pack as many empty calories in you as they can and get you hooked on their sugar/salt mojo to keep you coming back at whatever the cost. It took one issue of Health Magazine after my first year in the US and a habit of reading food labels to figure out that the food industry does not have your body’s best interest at heart. The obesity and subsequent diabetes epidemic in the U.S. speak for themselves. Think about that next time you want to “reward” yourself with a treat because you think you deserve it, only to feel ill about it immediately after eating. It’s not just your mind telling you you just gained a few extra pounds. Your body is also asking you to pay attention. So, although it’s not your fault that you have a tendency to gain weight, it is your responsibility to watch what you eat, because – again – the U.S. food industry and the FDA are not looking out for you.

I am not a nutritionist.  The recipes in this blog rarely call for diet ingredients. I believe that if you restrain yourself from dessert and snacks, among other things, there’s no need to obsess over the fat content of your meals. If you can do without “treats” for a while, you’ll see a difference. I’ve been various levels of ¨skinny¨ all my life – partly because I have a small frame, but mostly because I mind what I ingest. I don’t obsess about weight, but made a decision long ago that I would respect my body and keep it as healthy as possible. My one year struggle to shed the last 10 post-pregnancy pounds taught me a valuable lesson: it’s always harder to lose weight than to prevent put it on. With this in mind and now at well below pre-pregnancy weight, I’d like to share my “secrets” to staying thin. I call it the no excuse, no-nonsense diet. I’ll start with the things I rarely eat (the Don’ts):

• Dessert. Yes, you read that right. My mom didn’t care for sweets and never made dessert at home, so I don’t expect it after a meal. Not eating desert will give you an edge. You can eat a high calorie meal, but if you don’t follow it with dessert and soda, there’s more leeway in what to have for the main course.
• Soda (of any type) and most store-bought juice – It’s the urban legends, or the high fructose corn syrup that creeps me out. I rarely crave juice but the few times I do get a hankering for soda I get a stomach ache after the first sips. Your body will tell you when you’re poisoning it. Listen to it. Try water for a month and see the results. You can call it a miracle when you lose some pounds.
• Drink liquids with your meal. I read this tip long time ago somewhere and started doing it. By not drinking liquids or having dessert, I am able to digest my food within an hour and then have a nice glass of water or un-sweetened tea. I feel light and airy, not blown up and dragging.
• White bread: you know the drill, the more whole grains, the better. If your pipes are not clogged up your entire system will work better. I should add white rice to this list but it happens to be a staple. I figure I can indulge, but have gone without it for periods of time. I can drop 4 lbs. in a week if I stop eating rice altogether. Bear in mind I don’t eat other types of starch much – such as potatoes, and have pasta about once a week.
• Fast food. When I get a craving for a burger, I go to a local mom and pop shop and get a burger, greasy… with fries. But that happens maybe once every three months. Pizza happens even less. Salads from fast food places don’t happen at all. Watch out for those, specially the dressing.
• Frozen meals and TV dinners. When you cook, you know what you’re eating.
• Eat out often. Specially if there are no healthy restaurant options in your area. It’s also more difficult to control your portions if you’re eating out. Once a week is about enough for me… maybe twice if I lived in California.
• Cold cereal. No, not even organic, all natural brands sold at Whole Foods and Trader Joe’s. As long as they have sugar/or worse, sugar substitutes, they’re not entering my body. Sugar will make you crave more sugar. When I feel like cereal, I cook a bowl of old-fashioned oats with water, whole milk and anise seeds. Add a pinch of salt and a tea-spoon of brown cane sugar and voila, a healthy breakfast. If I feel like indulging and have the time, I make my breakfast of champions.
• Snacks – you have better things to do than look for food every two hours. Whoever told you you could lose weight by eating 5 small meals and snacks a day forgot that you’re human and that you’re actually NOT going to have the small portions you’re supposed to. If you can’t stick to healthy snacks, you’ll be feeling more defeated that ever. Less is more, specially if you’re trying to lose weight. Try drinking water and unsweetened tea between meals. If you think you can snack on fruit only, then have real fruit (no fruit chews). If that’ll make you crave a cookie, go without.
• Power bars, chocolate bars or any other type of bar. They’re usually packed with sugar and will make you crave more sugar.
• Hydrogenated oils and corn syrup (high fructose or not). Until someone proves to me that these additives won’t make me gain weight, I assume they do. Also, I get horrible sugar crashes from corn syrup.

• If you can also cut booze from your diet (specially beer) you’ll lose even more weight. Yes, wine and beer have calories and you are less likely to count them once you’re feeling “happy”. Cocktails are worse.

The Do’s. As important as what you don’t eat is what you do eat. Yes, those awful things nutritionists tell you to have in your meals. Trust me, once you start loving your body, you’ll start loving them too:

Triple delight vegetable stir-fry - tuttysan © 2012

• Vegetables, in large quantities, every day – I love vegetables, stir-fried in particular. I have many recipes on this website using vegetables and meats. Try them. I’m not sure if a combination of colors in your vegetables will get you more of the nutrients you need, but it will be more pleasing to your eyes. I like a rainbow in my meals. If you have to pig out on something, let it be vegetables (no, the cheese in your salad and the ranch dressing don’t count).
• Whole grains – the more fiber in your system, the more regular you become, the more regular you become… you get the idea. Whole wheat, 7-9 grain bread, rye are all great choices. (Mind the type of sugar in the bread). Add brown rice to this list if you can stomach it. When you finally try sour dough, white rice or french bread again, you won’t feel so badly about it if you’re 10 lbs. lighter.
• Water, lots of it. I’ve only heard of few cases in which it may not be advisable to drink plenty of water (end stage renal disease, etc.). Water flushes your system, has zero calories and will make your brain work better too.
• Tea – many teas, specially green tea are full of anti-oxidants that help your body detox. Check your local food store. The important thing here is that you drink them unsweetened. Sugar will add calories you don’t need and defeat the purpose of detoxifying.
• Eat smaller portions and eat them slowly. If you take your time to eat, your brain will let you know when you’ve had enough. If you don’t have time to eat slowly, eat a small portion. If you’re still hungry afterwards, so be it. For example, you can eat half a sub and wait a while to see about the other half. And nobody needs a foot long. I don’t care how “big” they are.
• Read food labels. By doing this, you’ll find yourself putting many unhealthy foods back on the shelf. Avoid sugar substitutes, corn syrups, hydrogenated oils, artificial colors/flavors and items with over 9 grams of sugar. Look for foods high in fiber, whole grains, trans-fat free.
• Weigh yourself daily. If you weigh yourself morning and evening, you’ll begin to notice patterns. For example, you may be two pounds lighter in the mornings. If your pattern breaks, you can take note of what you ate the day before and avoid that meal in the future. Knowledge is power.
• Be active – bike, dance, walk, run, do yoga, pilates or whatever you like at least twice a week. But if you’re a couch potato, start small and steady – 30 minutes every other day as opposed to three hours today and then never again. The idea is to stick to an exercise you enjoy and ease yourself into it.

In short, the no-nonsense diet is about doing all those things you know you’re supposed to do and avoiding the things you know are no good for you – no excuses, no whining. You already know what makes you gain weight. If you want to lose pounds, it’s time to stop looking for easy ways out that never work or that work for a while only. Losing weight takes work. Maintaining a healthy weight takes work and a strong will. Whoever says otherwise, may just be trying to make a buck out of you. In a perfect world, the FDA would be making sure every meal you eat will make you healthier. Reality is far from ideal and even if the government effectively regulated what’s on the shelves, they cannot dictate portions or other habits that may affect your weight/health. Watching what you eat works. Every time. No need to call Jenny.

Disclaimer: This is an opinion post. If you have a medical issue, consult your doctor or a licensed physician.  This blog is not written by a nutritionist, doctor or medical professional.

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