Foodist Page 18

  I’ve mentioned already that there is a place for sweets in a foodist’s healthstyle, because life is too short to go without birthday cake for the rest of your life. Some people, however, have trouble tolerating even small indulgences like a single cookie or dinner roll, because their metabolisms have been abused for so long with massive amounts of processed grains and sweeteners. Refined grains and sugars are digested very rapidly, since your body can absorb them almost immediately after they are eaten. When you eat large quantities of these foods (as many people do several times per day), your body experiences rapid blood-sugar spikes. To deal with the influx of glucose, your pancreas secrets insulin to channel the sugar to where it is needed, such as your muscles and brain. The excess sugar—and there’s a lot of it—is stored as fat (this also requires insulin).

  Think of each cell as having a bunch of little doors* through which blood sugar (fuel) can enter. The doors are normally locked, but when insulin is around, it acts as the key to let sugar in. If there is lots of sugar trying to get into your cells and the cells become too full of glucose, the fuel doors start to disappear and having more insulin around will no longer allow more sugar into the cells. This is insulin resistance, where your body can still produce insulin but is less responsive to it. The excess glucose that cannot enter your cells remains in your blood, a condition known as hyperglycemia. Having too much blood sugar also disrupts liver function, which contributes to body fat accumulation and insulin resistance by a different mechanism. Worse, overtaxing your liver with sugar results in the deposition of fat around your organs, which is the most deadly kind of body fat. Ultimately your pancreas gives out from trying to produce enough insulin to keep up with the glucose overload, and full-blown diabetes develops.

  The obvious first step in reversing this cycle is to cut out sugar and processed grains, and this is indeed an effective treatment. Removing refined grains and sweeteners from your healthstyle and replacing them with whole foods lowers the glycemic load of your meals, which is the best-known dietary intervention for improving insulin sensitivity in diabetics.5 Don’t confuse this with the generic “low-carb” diet, which restricts all foods that are rich in carbohydrates and permits unrestrained gorging on any food low in or devoid of carbohydrates.* The goal is not to starve yourself of blood glucose, but to stabilize it so that your cells and organs can resensitize to insulin. Becoming insulin sensitive (as opposed to insulin resistant) and getting your metabolism back on track can make a huge difference in how your body responds to changes in your healthstyle. Many people, therefore, may find it worthwhile to spend a brief period of time recalibrating their body for optimal performance.

  RECALIBRATION

  If your body seems resistant to weight loss or you have other health issues you suspect could be diet-related, such as fatigue, digestive upset, or difficulty concentrating, a two- to four-week healthstyle recalibration may help you resolve your problem. Insulin resistance is the most common issue that prevents people from achieving their goals, but other problems such as systemic inflammation or food sensitivities and allergies could also be the cause.

  The purpose of a recalibration is to temporarily remove the foods that stimulate these problems until your body is functioning properly. You can then add the foods back slowly and see how you tolerate them. Recalibration is not a weight-loss diet, though in the long run it may help you lose weight. Health professionals refer to this as an elimination diet, and it is frequently used to resolve diet-related health issues. The recalibration I recommend is not as rigorous as a clinical elimination diet, and obviously you should consult with your physician if you suspect a serious condition. However, this simplified version is a very useful tool for troubleshooting food-related health issues.

  A foodist’s recalibration requires going at least two full weeks without any of these foods:

  • Sugar

  • Wheat

  • Dairy

  • Alcohol

  I’ll warn you now that the first three days are the hardest and you’ll consider punching kittens to get your hands on a chocolate bar. Around the fourth day, though, you’ll begin to realize that you may actually survive this ordeal without committing a felony. By day five or six, you should start to feel amazing. Over the next week or so symptoms will resolve, you’ll have more energy, your skin will clear up, and your stomach problems will mysteriously disappear. For some people this could take longer,* but two weeks is the minimum time frame in which you’re likely to see results.

  SUGAR

  The reason for cutting out added sugar is obvious. We’ve already discussed how sugar overload creates insulin resistance, and cutting back on sugar as much as possible is one of the most effective ways to restore insulin sensitivity. Sugar is also unique compared to other foods in that it has addictive properties.6 People often find it difficult to gradually cut back on sugar and have more success going cold turkey for a few days and then reintroducing it slowly—it’s sugar that makes the first few days of recalibration so hard. Once you get through the washout, you’ll find it is much easier to keep your sugar consumption under control.

  Be careful of hidden sugar sources during recalibration. Desserts are obvious, but most salad dressings and even savory sauces such as ketchup and barbecue sauce are full of added sugars. Check labels and ingredient lists carefully, and always ask at restaurants if you aren’t sure. Since one of the goals here is recalibrating your palate to enjoy less sweet foods, you should also avoid artificial sweeteners.

  To clarify, I’m not suggesting you eliminate naturally occurring sugars, like the kind in fruit. In fact, fruit is a great weapon for combating the inevitable sugar withdrawal cravings. Instead, we’re looking to remove added sugars, specifically sucrose and fructose. Honey is the exception. Even though it’s naturally occurring, honey is a concentrated source of fructose and should be avoided during recalibration. It’s just two weeks; you’ll survive.

  WHEAT

  Flour is made from wheat, and whether it’s whole grain or not, it’ll spike your blood sugar like a Heisman Trophy winner. The other issue with wheat is gluten. Gluten is a protein found in wheat and related grains, such as barley and rye, that can irritate the gut. Wheat allergies and sensitivities are becoming much more common, probably because of the wheat overconsumption trend in the SAD. In extreme cases gluten can induce abnormal immune responses, as is true in celiac disease. There is a wide range in the reactions people can have to wheat and gluten, and some of you may have sensitivities you are not aware of. Unfortunately, laboratory tests for wheat allergies and sensitivities are notoriously unreliable, and the best method for determining wheat and gluten intolerance is still the elimination diet.

  If you suspect you have a gluten sensitivity, you may need to be more stringent with your gluten elimination than I recommend here and avoid products that do not naturally contain wheat, but are often contaminated by gluten, such as rolled oats.* You may also need to eliminate gluten for up to eight weeks before symptoms resolve. Consult a physician for assistance in detecting gluten sensitivities. If you don’t have any major health concerns, simply eliminating products containing flour for two weeks should be sufficient.

  DAIRY

  Dairy products are the toughest for me to cut out, particularly because there are several milk-based foods (e.g., yogurt, hard cheese, kefir) that I consider healthy. But dairy creates enough problems for enough people that it’s worth a short break to see how you fare.

  Dairy gets complicated quickly. Though milk doesn’t have a large impact on blood sugar, it shoots insulin off the charts, possibly more than white bread.7 This isn’t due exclusively to the lactose (milk sugar), but seems to depend on the whey proteins in milk. It does not appear that the insulin-promoting effect of dairy results in long-term metabolic dysfunction, but since our goal here is to get off the insulin roller coaster, a break is a good idea. The insulin effect of dairy as well as other growth hormones in milk* may also be what mediate the associatio
n between milk and acne.8

  Another issue with dairy is lactose intolerance. I went through years of suffering before realizing that I’m moderately lactose intolerant, and that although a little yogurt here and there is fine, a caffè latte is enough to have me curled on the floor in fetal position for at least an hour. Estimates for the prevalence of lactose intolerance worldwide range from 65 to 75 percent.9 That’s a lot of people. Though rates are substantially lower in Western cultures, lactose intolerance is among the most common food sensitivities, and knowing whether it applies to you is incredibly useful. There are different degrees of lactose intolerance. I can tolerate cheese and fermented dairy products like yogurt. I can even handle a splash of half-and-half in my coffee every now and then, but more than a tablespoon of straight milk or cream, and the stomach cramps come on in full effect. The best way to determine your sensitivity is to stop consuming it for a while and then add it back slowly to see how you react.

  ALCOHOL

  I love me a glass of nice wine or a well-crafted artisan cocktail. I drink alcohol fairly regularly, and there is a good amount of evidence that it protects against coronary heart disease.10 Though there have been reports about alcohol increasing cancer incidence, the risks are typically mitigated by a healthy diet that contains plenty of folic acid.11

  So why do I recommend a two-week break from the sauce? For starters, alcohol lowers your inhibition and makes it much harder to stick to the recalibration. It’s hard enough; you don’t need any extra excuses. The more important reason, however, is alcohol’s effect on your liver. Like fructose (the sugar molecule that is processed by the liver), alcohol promotes body fat accumulation and insulin resistance. For recalibration to be effective, you’ll need to be a teetotaler for at least two weeks. Sorry.

  WHAT’S LEFT TO EAT?

  If the recalibration seems as though it will eliminate 80 percent of your daily calories, fear not. There’s plenty left to eat. Remember that cutting out sugar and flour doesn’t mean you need to forsake carbohydrates completely. When avoiding refined grains, I rely heavily on beans and lentils to take up a good part of the slack. I also use brown rice, quinoa, and oats to help curb the carb cravings. Of course, you should continue practicing your mindful eating habits, because eating too quickly or too much can still cause substantial blood-sugar and insulin spikes, even if you’re eating foods that supposedly have a low glycemic load. But in moderate amounts intact grains and legumes are a fantastic alternative to processed grains. You should also continue to base your healthstyle on a variety of vegetables and fruit as well as sustainable seafood, pastured meats, and poultry. When sugar is what you crave, have a piece of fruit or a glass of mint tea to get you through the hard part. Brushing your teeth works too. The cravings will ultimately pass, so you just need to distract yourself with a healthier option or another behavior (gym time?) to get over the hurdle.

  My favorite milk substitute is unsweetened hemp milk. It tastes delicious and has lots of healthy omega-3 fatty acids (ALA) that give it a wonderful creamy consistency. Unsweetened almond and coconut milks are tasty as well. I avoid soy milk, since it is so difficult to find soybeans that have not been genetically modified (GMO). Organic soybeans that are supposed to be non-GMO are often imported from China, and unfortunately there have been enough unsavory practices and food-safety issues in China to make me avoid all Chinese food imports like the plague.* Until the Chinese government develops a track record of cracking down on violations, I’d recommend the same for you. Regardless of which milk substitute you choose, if you choose one at all, remember to check that it doesn’t have added sugar (most of them do).

  THE MISSING LINK

  As important as diet is in improving insulin sensitivity, nothing tops exercise.12 When you exercise, your muscles rapidly use up the sugar stored in your cells, making room for more. Your muscle cells respond by adding back some of those little doors, so insulin can channel more blood sugar in and it can perform it’s natural function: providing you with energy. Exercise restores insulin sensitivity, making it easier for your body to handle the food you eat. If insulin resistance is an issue for you, exercise is essential during recalibration. But don’t think you can stop when two weeks are up. Make an effort to build the habit into your daily healthstyle to maintain a strong metabolism. You won’t regret it.

  Keep in mind that the intensity of your exercise is less important than consistency. Although hard-core exercises like high-intensity interval training (HIIT) are fantastic for improving metabolic markers (particularly if you’re short on time, since these exercises can be performed in a fraction of the time a traditional workout takes), consistent moderate amounts of exercise are just as effective. Start at the intensity level that is comfortable for you and gradually work to improve your fitness. Strive to add NEAT activities whenever possible as well.

  POST-RECALIBRATION

  Once two weeks are up, head to the Cheesecake Factory and see if you can eat an entire cheesecake in a single sitting. Just kidding. Don’t do that. If your symptoms have mostly resolved after two weeks, you can try slowly adding back foods one at a time and see how you respond. An additional few weeks may be needed to resolve some problems, so feel free to extend your experiment to four or even eight weeks if you feel it may help. Of course, always seek a physician’s assistance if you are experiencing serious or chronic health issues.

  Pay close attention to how you feel when you’re adding back foods, particularly wheat and dairy. Experiment with different amounts until you figure out how much of each kind of food you can handle before it negatively impacts your body, energy, or mood. Try adding back sugar and alcohol as well. Although you can also monitor how you feel when you include these in your healthstyle, they are less likely to have unexpected consequences in small amounts—most of us know what we’re getting into when we eat sweets or have a drink. Instead, the goal for sugar and alcohol is to find out how much of these you can include to strike a balance between an amazing quality of life and maintaining your health and weight loss. The precise mix will be a little different for everyone.

  WEIGHT-LOSS TROUBLESHOOTING

  When troubleshooting weight loss, sugar, flour, and alcohol are the obvious places to show restraint, since they are utterly unnecessary from a nutritional standpoint. With a healthy metabolism, though, you should be able to have them in moderation without much issue. The questions you have to answer for yourself are how often and how much. Some people will experience tremendous success by simply making a few smarter choices in their daily healthstyle. Duhigg and his cookie habit come to mind. Others will require recalibration and may need to be more conservative when choosing indulgences, especially early on. There is never a need to deprive yourself outright or force yourself to settle for less satisfying versions of the foods you love. As we’ve seen, these tactics can backfire. But budgeting your indulgences for when they’re really, truly worth it can substantially benefit your progress if you’re still working to improve your metabolism. Don’t focus on what you’ll be missing; those foods will always be there and you can have them later (remember that trick?). Instead, learn to appreciate the healthier foods you love and make an adventure of discovering new ones.

  Recalibration is a way of troubleshooting diet-related health issues and stalled or difficult weight loss. It can be particularly effective if you have more than twenty pounds to lose and suspect insulin resistance is affecting your ability to make progress. By helping restore insulin sensitivity, your body is better able to deal with the food you eat at all your future meals.

  For those who don’t have any noticeable food issues and have less than twenty pounds to lose, recalibration isn’t necessarily the answer. In these cases, focusing on NEAT and mindful eating techniques that improve portion control may be more effective, since just a slight adjustment in your energy balance (calories in versus calories out) likely explains the extra weight. If you’re already insulin sensitive (i.e., if you’ve been following low-carb die
ts for a while and exercise regularly), adding more slowly digesting carbohydrates such as beans and intact grains can improve your metabolism even further and help you reduce portions of high-calorie foods like meat and cheese. The only way to know for sure is to try different things until you find what works for you.

  MAINTENANCE

  Maintaining significant weight loss is notoriously difficult, but it is the essence of being a foodist. Building our habits so we can live the awesome life we want is what separates us from the chronic dieters, who suffer through weight-loss programs and endure large swings in body weight. Losing forty pounds in six months and then gaining all but five pounds back by the end of the year is both pointless and demoralizing. But losing thirty-five pounds this year, then another fifteen next year, then another five the following year, and then maintaining that weight into your sixties and beyond, all while eating the best food of your life, is one of the best feelings in the world and is the kind of success foodists strive for. We aren’t just losing weight here; we’re redefining who we are.

  The first essential step is the weight-loss process itself. We’ve gotten this far by building healthier habits and setting up our environment to optimize our success. As a result, our weight loss occurs slowly, but the decline is steady. Dropping weight rapidly forces our bodies into starvation mode, which slows our metabolism and makes weight maintenance almost impossible. Foodists avoid this fate by building habits that strengthen and improve our metabolism, resensitizing our bodies to insulin through healthy eating and exercise. What we achieve through this is more than just weight loss. Eating like a foodist does something much more powerful: it lowers our bodies’ set point.