For Weight Watchers to make a statement like that really puts into perspective the lack of success calorie counting has when it comes to losing weight and keeping it off. Calorie-counting diets simply don’t work! It also means having to become a mathematician and that takes the enjoyment out of eating. Our grandparents never needed a calculator when they ate. Instead of counting calories, I believe we should make our calories count!
How do we get enough protein in our diet?
“Whether you’re an athlete, lab geek, or simply a person trying to lose weight, eating a high amount of protein has been touted as the best way to gain muscle, speed metabolism, lose weight, increase energy, and improve health. Two of the most popular diets, Keto and Paleo, both advocate eating a lot of protein, especially beef! The average person eats a whopping 270.7 pounds of red meat per year!
In Food Sanity, I share research showing that too much protein from red meat is correlated with an increase in arthritis, heart disease, and cancer.
Americans have been extremely misled about the need for protein derived from animal sources. Research confirmed by many studies around the world shows that a plant-based diet can provide sufficient human protein requirements. Protein from plant sources is better assimilated into the bloodstream than protein derived from animals. How much protein do we really need? According to the American Journal of Clinical Nutrition, we only need 2.5 percent of our daily calories from protein. That means if you eat the recommended 2,000 calories per day, only 50 calories should come from protein sources. It’s quite easy to get that much protein from vegetables, beans, nuts, and grains.”
What are some proactive steps people can take when we’re pressed for time and have to eat fast food?
“Whoever snuck the “S” in FAST FOOD was a clever marketer. It’s no secret that fast food is synonymous with fat food; however, if you are pressed for time and it’s your only option, there are some healthy steps you can take. For starters, go easy on the condiments. Two tablespoons of mayonnaise adds a whopping 190 calories, 140 milligrams of sodium, and 22 grams of fat. The same amount of ketchup gives you 30 calories, 380 milligrams of sodium, and 32 grams of sugar! Instead, squeeze a few small drops (1/4 of a standard foil ketchup packet) directly on the top part of the bun. Putting ketchup right on top brings the flavor to your taste buds more quickly, and you won’t even notice the difference in volume.
When eating at Taco Bell, instead of the crispy shell chicken taco, opt for a grilled chicken soft taco. Instead of a steak chalupa, order a shrimp ensalada. Don’t add sour cream! At Subway, instead of eating white bread or wraps, go for a whole-grain bread sub and take off the top slice and eat it open-faced. At KFC, instead of fried chicken, original or extra-crispy, opt for their skinless chicken breast without breading. If that’s not an option, peel off the skin and use a napkin and pat the chicken to remove excess grease.
Many places now offer salads as a healthier option. Be sure and remove the bacon, croutons, and cheese. Instead of using fattening ranch dressing, go for balsamic vinaigrette or Italian dressing. And most importantly, avoid drinking soda with your meal! Soda consumption is one of the major contributing factors to obesity. Instead, go for bottled water or unsweetened tea.”