My extensive research has lead me to realise a few things.
1- Yes, most of us are genetically programmed to put on the kilos (esp island folk). This is because those who survived the long journey either stored more energy or were better at conserving it (I'm sure among other things)...but you do tend to find that those of island heritage are far better at packing on the weight.
2- Food is engineered to be addictive. Food has a bliss point of the most addictive ratios of fat, sugar, and salt...and this is very difficult to put down. Everything is triggering in our minds that this food is worth the trouble to get- the thing is in nature this would require hulling fruit for its seed/nut, or climbing a tree for some honey, or digging for a long time...etc. But today all it takes is ripping open a packet to sit down and devour hundreds if not thousands of calories effortlessly.
It is so addictive that we will continue to stuff our faces until the discomfort outweighs the pleasure of eating the addictive food. This is not right.
3- Our bodies are designed to feel full when the fat and stretch receptors in our stomach are triggered. This lets us know that even if we aren't full, the calories are high and we are done with the meal. However, most of us have a modest about of fat receptors and so we continue to slightly overeat- and through the passage of time this is more obvious (the gradual weight gain we all seem to get as we age).
So, what can we do??
Fill our stomach with foods high in nutrients, fibre and water - which fill as up, and also consequently lower in calories. This is known as the 'calorie density' of foods. How many calories does a certain volume of food have? The more it fills your stomach, while being lower in calories - the better a choice it is to eat.
Most of us, unfortunately, have to worry about 'calorie density'. Since our stomach doesn't do the best job of it with these "new and unnatural" foods we feed it (aka, refined and processed junk food). If we mimic more what we evolved on (unprocessed, whole foods) we will find losing weight and keeping it off rather effortless (other than the struggle not to give into temptation!). Eating healthy, also happens to usually not be moorish-further more making it easy to control the amount we eat. Ain't no one going to say "I just want to eat 1 more broccoli floret" while loosening their waistband on Christmas Day!
1- Yes, most of us are genetically programmed to put on the kilos (esp island folk). This is because those who survived the long journey either stored more energy or were better at conserving it (I'm sure among other things)...but you do tend to find that those of island heritage are far better at packing on the weight.
2- Food is engineered to be addictive. Food has a bliss point of the most addictive ratios of fat, sugar, and salt...and this is very difficult to put down. Everything is triggering in our minds that this food is worth the trouble to get- the thing is in nature this would require hulling fruit for its seed/nut, or climbing a tree for some honey, or digging for a long time...etc. But today all it takes is ripping open a packet to sit down and devour hundreds if not thousands of calories effortlessly.
It is so addictive that we will continue to stuff our faces until the discomfort outweighs the pleasure of eating the addictive food. This is not right.
3- Our bodies are designed to feel full when the fat and stretch receptors in our stomach are triggered. This lets us know that even if we aren't full, the calories are high and we are done with the meal. However, most of us have a modest about of fat receptors and so we continue to slightly overeat- and through the passage of time this is more obvious (the gradual weight gain we all seem to get as we age).
So, what can we do??
Fill our stomach with foods high in nutrients, fibre and water - which fill as up, and also consequently lower in calories. This is known as the 'calorie density' of foods. How many calories does a certain volume of food have? The more it fills your stomach, while being lower in calories - the better a choice it is to eat.
Most of us, unfortunately, have to worry about 'calorie density'. Since our stomach doesn't do the best job of it with these "new and unnatural" foods we feed it (aka, refined and processed junk food). If we mimic more what we evolved on (unprocessed, whole foods) we will find losing weight and keeping it off rather effortless (other than the struggle not to give into temptation!). Eating healthy, also happens to usually not be moorish-further more making it easy to control the amount we eat. Ain't no one going to say "I just want to eat 1 more broccoli floret" while loosening their waistband on Christmas Day!
As you can see from these charts, anything in the green we can eat ad lib, as we move across to orange, we should take it easy (depending on you and your lifestyle depends on how often you can eat this), and red should only be on special occasions - or...if we "work it off". That is where, effort would need to be placed to stay a healthy weight because you cannot eat as much as you desire without going over your TDEE.
Alright, I hope this helped you, of course it's easier done in practice. Pasta and Bread fall in the dark orange category, so be sparing with those meals, easier to maintain if you are active.
I recommend the following if you are interested in the weightless side of things:
Alan Goldhammer and Douglas Lisle - the pleasure trap
Jeff Novick - calorie density
Chef AJ - Ultimate Weightloss Program
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