An 80/20 Holiday

      Ohhhhh! It’s the Holidays again; full of family, fun and food.  According to “US News” and “World Report” Americans will gain an average of 5 pounds between Thanksgiving and New Years Day.   Many people will never lose the weight they gained only adding to it the next year.  On top of this, if you are over the age of 35 you will most likely lose 1% of your lean body mass every year as well.  This is important because lean body mass is your metabolism.  If this formula continues you will most certainly gain that extra weight... After a while, overeating, excessive body fat, and sugar consumption causes your body and brain to become resistant to the effects of leptin, which is the hormone our bodies produces to tell your brain you’re full and not to eat any more. When we overeat consistently enough, or have a diet that regularly consumes sugar, white grains, and starches leptin goes into overdrive trying to tell your body to stop. But after a while it becomes a background noise that the brain ignores. It’s like the seat belt reminder in our car.  At first it’s quite prominent and annoying but the more we ignore it the less we notice and the easier it is to tune it out; soon we aren’t even conscious that it’s dinging in the background.  Hormones like leptin work the same way in a person that eats too much constantly.  If leptin levels become out of control it will not only affect the body’s ability to lose but can also cause weight loss resistance. We know it’s hard to stick to a strict diet when you so many of our holiday occasions are centered around old family recipes So how do you go into your 2017 Holiday Season without overeating and continuing to land in the “Average American” Statistic? Here are three things tips to help you:

 80/20 rule

 You may have heard of the 80/20 rule but what is it and how can you apply it to your health?  By eating clean 80% of the time you will increase your chances of losing weight over the holiday season.  With approximately 32 days of holiday season this means you must eat clean 25 and a half days. Or eat 80% clean during your day and save that 20% for a small slice of Grandma’s fruitcake or a holiday drink.  The point of this as well is to keep you from the, “All or nothing” mentality that sends people into a holiday binge cycle.

What should your nutrition look like when eating clean? Follow these 3 rules:

 First, exchange bad fats out for good fats.

Avoid hydrogenated and partially hydrogenated fats. Your household vegetable and cooking oils are a prime example get rid of those, replace them with coconut, olive oil, pumpkin seed oil, ghee, and grass fed butter.  Bad fats are found in just about all processed foods.  So everything your coworkers and bosses bring in to work or at holiday parties will contain this so avoid it at all costs. Bring your own supply of snacks to have in the office fridge. Good examples of snacks would be veggies and hummus, Banana chips and almond butter, olives and feta, a fresh fruit salad, avocado, apples and peanut butter, etc. The goal is to avoid processed food, bad fats, and excessive carbohydrates.

Avoid toxins.

Avoiding processed food and beverages makes this plan a lot easier.  Eliminate aspartame, splenda, acesulfame, transglutaminase,(found in yogurt) milk protein concentrate, artificial food colorings, preservatives, bromines, chlorine, and fluorides as all these can have a direct effect on your thyroid. Do not consume soda, diet soda, sweet or diet tea, unfiltered water, breads, cookies, cakes, crackers, and basically anything found in a box with an extended shelf life.

Avoid excessive sugars.

You don’t need them because your will not use them for energy but instead store them as fat, unless you are working out like crazy.  But even then they will not assist in building quality, lean body mass.  So cut out the candy and sugary beverages.  Try to keep your carb grams under 150 a day 80% of the time and you’ll maintain fine while some of you will probably lose weight.  If you really want to see results get your carbs under 100 grams.  Sticking to these guidelines will help you keep on track and hopefully take steps to being healthier.

Author
Dr Aaron Rose Chiropractic Doctor at Rose Family Chiropractic and Founder of Prosperous Health with a degree in Nutrition and Exercise Science.

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