Know your Macros
You must take in fewer of these to lose weight. But you don’t really have to count them.
Calories
The USDA's Dietary Guidelines recommend adults eat anywhere from 5 to 13 servings of these per day.
Fruits and vegetables
An intense desire for a specific food
Food Craving
Studies have shown that eating this food that was once considered bad for cholesterol in the morning instead of refined carbohydrates like bagels can help promote weight loss.
Eggs
Using one of these to jot down your intake, increase awareness of what you consume and motivate you to make better food choices
Food Journal
Foods that have been stripped of bran, fiber, and nutrients, that digest quickly and may cause unhealthy spikes in blood sugar, fluctuations in mood and energy and lead to weight gain.
Refined carbohydrates or white/processed foods.
The measured equivalent to a deck of cards or the palm of your hand
1 serving or 3 ounces of protein.
People may use this to soothe feelings of anger or sadness.
Comfort food
Drinking this can turn on hormones that increase our appetite
Alcohol
These can help increase awareness of portion sizes and correctly assess how much food is normally eaten
Measuring equipment and food labels
Known as the ultimate fill-me-up food - it's more satisfying than carbs and keeps you feeling full for longer. It also helps preserve muscle mass and encourages fat burning.
Protein
1/2 a baseball is the visual equivalent of this measured serving amount
1 ounce, or 1/2 cup of grains.
People sometimes confuse this with hunger
Thirst
Some fruit-infused varieties have as much as 32 grams of sugar in one 6-ounce container. That’s about 8 teaspoons.
Flavored yogurt
The practice of paying attention to the moment-to-moment experience of eating to improve your diet, manage food cravings, and lose weight
Mindful Eating
Diets high in these 2 sources have also been linked to high blood pressure, heart disease, diabetes, obesity, hyperactivity, mood disorders, and even suicide in teenagers.
Refined carbs and sugar
With this category of food stick to one tablespoon or half a golf ball, with a maximum of two servings per day.
Fats (choose healthy ones like nut butter, ghee or grass fed butter, olive oil, etc.)
Stress results in higher levels of this stress hormone, which may promote abdominal fat.
Cortisol
Not getting enough of this could alter the body’s hormonal balance and contribute to overeating and weight gain
Sleep
Scientific research highlighted in the landmark book The China Study shows that this type of diet can reduce the risk of type-2 diabetes, heart disease, certain types of cancer, and other major illnesses
Plant based, Whole foods
Also known as roughage, this is the part of plant-based carbohydrates (grains, fruits, vegetables, nuts, and beans) that the body can't break down.
Fiber
A technique of dividing up your plate to enable you to measure out appropriate portion sizes of different foods
The Plate Method
An imbalance of these hormones can lead to food cravings.
Leptin and Serotonin
Eating mostly healthy most of the time and allowing for the occasional treat and/or drink, in mindful moderation is known as the
80-20 rule
An eating plan designed to promote weight loss by having you fill up on low calorie, nutrient-dense foods, and reduces feelings of hunger by prioritizing foods with a high water content.
Volumetrics diet