Tips to eating high calorie snacks without gaining weight!
In my book, True Nutrition, I researched the many reasons why Americans suffer from the SAD diet. The most important thing I stress is the value of the food you are going to put in your body. Counting calories is a great tool to keep mindful eating and keep your daily calories in check but if the food is not nutritious what is the point? I encounter a lot of people who are struggling to lose weight with a low calorie diet because their body is running on fumes. Here is a great blog post showing studies that support my theories plus you’ll find a few great tips for weight loss!
In an editorial published recently in the journal, Open Heart, cardiovascular disease experts issued a plea to abandon the practice of focusing on calorie counting and urged Americans to begin thinking, instead, about the relative nutritional value of food. Published evidence shows that meaningful changes in diet could lead to rapid and significant improvements in many people’s risks of developing diabetes, heart disease and stroke, among other common ailments. That’s because certain foods—and eating patterns—have been proven to help reduce various disease risk factors.
Eating a diet that includes omega-3-fatty acid rich fish, for example, is clearly linked to reduced lower risks of death from all causes, and from cardiovascular disease. Likewise, nuts and extra virgin olive oil are both credited with reducing death from all causes. We know this, yet clinicians have focused too intently, for too long, say the authors, on counting calories to reduce weight. Instead, we should be focusing more on the nutritional value of the foods we eat.
For example, drinking a sugary beverage once a day is linked to a significantly increased risk of type 2 diabetes. It adds about 150 calories to the daily diet. In contrast, eating nuts or consuming olive oil have been shown to reduce heart disease and stroke risk. Yet the latter adds about 500 calories to the daily diet. The point is that it’s not about the calories. Even though nuts and olive oil add far more calories to the daily diet than a soft drink, one is clearly bad for you, and the other is clearly good.
Experts estimate that if Americans added just two servings of nuts to their diets each week, we could experience 90,000 fewer deaths from cardiovascular disease in the U.S. alone. "Shifting the focus away from calories and emphasizing a dietary pattern that focuses on food quality rather than quantity will help to rapidly reduce obesity, related diseases, and cardiovascular risk," the article’s authors insist.
Shockingly, evidence indicates that poor diet is responsible for more deaths than smoking, physical inactivity, and alcohol consumption, combined. "It is time to stop counting calories, and time to instead promote good nutrition and dietary changes that can rapidly and substantially reduce cardiovascular mortality. The evidence indeed supports the mantra that 'food can be the most powerful form of medicine or the slowest form of poison'," they write. "Recommending a high fat Mediterranean-type diet and lifestyle to our patients, friends and families, might be a good place to start”.
Healthy snacks to lose weight
1) Nuts like pistachios, almonds, walnuts
2) Non starchy vegetables like broccoli, carrots, zucchini, cabbage
3) Greek yogurt with fresh fruit
4) Hummus with whole wheat crackers
Aseem Malhotra, James J DiNicolantonio, Simon Capewell. It is time to stop counting calories, and time instead to promote dietary changes that substantially and rapidly reduce cardiovascular morbidity and mortality. Open Heart, 2015 DOI: 10.1136/openhrt-2015-000273