Why do we eat so many processed foods? It’s because they are down right delicious. But here is the catch. They are engineered taste that way. They are designed to make you want to eat more and more without thinking twice. There is a reason why when you see a Lays chip commercial it says, “I bet you can’t just eat one” or Pringles and their “Once you pop, you can’t stop” campaign. This can be a recipe for disaster that leads to overeating.
Processed foods usually consist of items that are in cans or boxes. They also tend to use a lot of artificial sweeteners which are sweeter than natural cane sugar. Therefore, those who drink a lot of diet sodas usually think naturally sweet foods such as fruit taste bland. The Processed foods are literally high jacking your taste buds. One way to keep yourself from overindulging in processed foods, is to be present. This means do not grab a back of chips and sitting down in front of the TV or scroll through Facebook. You will find yourself mindlessly eating and result in over consuming those tasty treats.
Studies have shown that individuals who consume highly processed foods consume on average an extra 500 calories a day compared those who eat whole, natural foods. Whole foods are more satiating which means that your “I’m full” alarm goes off a lot sooner than with processed foods.
When it comes to individuals who want to lose weight, I start with having them limit or even eliminate processed foods from their diet. They will naturally eat less, and the weight will begin to melt off their bodies. Out of all the macronutrients, proteins are the most satiating of the three (proteins, carbohydrates and fats). With this being said, I have my clients prioritized their protein intake. It is recommended that individuals should consume between 0.6 to 1.0 grams of protein per pound of body weight. For example, if you weigh 150 lbs, you should consume 90-150 of protein per day. I usually have my clients shoot for the 1:1 on their protein. I know that this may sound daunting, but when people shoot for the 1:1 on their protein, they usually fall between the 0.6-0.8 grams of protein which is much more optimal for muscle building and weight/fat loss.
Let’s sum up how to conquer processed foods and bulldoze through the roadblock between you and your weight loss goals.
- Limit or even eliminate your processed food consumption
- Make an effort to eat whole, natural foods when you’re hungry
- Prioritize protein intake
Now that you are educated on the basics of processed foods, good luck in tackling all of your fitness and weight loss goals! If you would like help in your journey, please to contact us with any questions on dieting and training.