Well, I have been working on a healthy way to eat for years and finally found my answer. Eating Nutrient Dense foods and way of eating seems to be working for me. I certainly do not starve myself and found those restrictive diets were hard to follow and I could not sustain them. I would always feel deprived and eventually I would stop and then eat whatever I wanted to because I felt as though I had been deprived so long. I would most often gain the weight back if I had lost any and most often I would end up weighing more than when I started when I put myself on my ” diet.”
These days, I eat a huge amount of nutrient-dense food; I do however try not to overeat, even if it is so called “healthy” food. I do try to eat intuitively and listen to my body for that subtle signal that says, “Hey Deborah, you are full!” So I also incorporate Intuitive Eating into my Nutrient Dense diet.
I have had my full of measuring and weighing my food–bought the scales to weigh every ounce and also the books to count all the calories. What is working like a charm for me, instead, is filling myself up on vegetables and fruits. I always include a HUGE salad with a healthy dressing at the beginning of at least one meal I eat each day. Believe me, when I start my dinner with a big delicious Ok salad, I’m not as hungry for the rest of the meal.
So, for some details:
I am also an advocate of whole food, plant based nutrition so, as far as it concerns cereal and bread, I eat intact whole grains as much as possible (I love fruit and oatmeal for breakfast). I make it a practice of reading labels and whole wheat or grain must be the first ingredient in the bread I buy.
I am an advocate also of Dr Joel Fuhrman and each day I try to include G-Bombs for their health protective properties.
G-BOMBS = Greens, Beans, Onions, Mushrooms, Berries and Seeds (or nuts)
- I eat berries every day—most often they are frozen, tossed into my smoothies—as part of the typically four fruits I eat each day.
- I try to eat at least a half a cup, but I prefer to eat closer to 1 cup, of legumes daily.
- I eat cooked mushrooms and onions and either in soups and sauces and I add green onions in my salad every day.
- I include one large serving of steamed green vegetables (putting spinach into my smoothie works and you can’t even tell it’s there!)
- And, rather than get my fats from oil which is a processed source, I add 1 ounce of healthy raw seeds and nuts to my menu daily–or a quarter of an avocado. (Males have an advantage here and can include 1.5 ounces of nuts/seeds daily and still lose weight…sigh!). I include omega 3 containing chia seeds, hemp, walnuts, sesame or flax seeds, frequently.
I try to avoid dairy products (even yogurt and low fat milk ), but especially cheese; in fact, as a general rule. I also limit added fats/oils to 1 teaspoon of olive oil daily.
I am a busy person like you. To make my life easier, I make a big pot of healthy soup at least weekly and try to have some in the freezer so I can use it when I am unable to make any.
And, although I try my best I am not always successful, I try to live by Dr. Joel Fuhrman’s motto: NO OBSTACLES, NO EXCUSES, FIND A WAY-THERE’S ALWAYS A SOLUTION TO PROTECT YOUR LIFE.