Lean Habits For Lifelong Weight Loss - 4 Flashcards
What is the primary focus of Lean Habit 4?
Eat mostly whole foods
This habit emphasizes consuming foods closest to their natural state.
What should you focus on during your next shopping trip according to Lean Habit 4?
The perimeter of the store: produce, meat, dairy, and refrigerated items
This is to avoid highly processed foods commonly found in the center aisles.
What types of foods should be reduced in intake?
Highly processed foods containing more than five ingredients, and hyper-palatable foods with added sugars, salt, and fat
Examples include breaded frozen chicken patties and processed cold cereals.
True or False: All items in the center aisles of grocery stores are highly processed.
False
Items like lentils, oatmeal, and diced tomatoes can be minimally processed and nutritious.
What are whole foods?
Foods that are closest to their natural state
Examples include fresh fruits, vegetables, and unprocessed meats.
How do whole foods assist in weight loss?
They generally contain fewer calories per unit of weight and take more effort to digest
This is due to their water content and fibrous cell walls.
What is a major consequence of consuming highly processed foods?
They can lead to feeling hungry despite consuming thousands of calories
This happens because they disrupt the body’s natural appetite regulation system.
What percentage of total energy consumed by modern Americans comes from processed, low-nutrient sources?
57 percent
This statistic illustrates the reliance on processed foods in the American diet.
Fill in the blank: Whole foods provide more nutrition than _______.
processed foods
Processing strips foods of their natural structure and nutrients.
What do phytochemicals provide protection against?
Cancer, cardiovascular disease, diseases of inflammation, and diabetes
These compounds are found in whole foods and have various health benefits.
What is the impact of additives like sugar and salt on our palates?
They dull our palates and make us lose appreciation for healthy alternatives
This can lead to overeating due to altered hunger and fullness cues.
What is advised regarding the categorization of foods?
Avoid dividing foods into ‘good’ and ‘bad’ categories
Focus on considering less processed alternatives instead.
What is a recommended first step for those aiming for weight loss?
Replace refined starch ‘diet foods’ with real, satisfying foods
Examples include swapping rice cakes for whole foods like fruits and vegetables.
True or False: You must eat only whole foods to achieve leanness.
False
Eating mostly whole foods is beneficial, but complete restriction is not necessary for weight loss.
What is the suggested approach to incorporating whole foods into your diet?
Aim to eat mostly whole foods rather than exclusively
This approach allows for flexibility and sustainability in dietary habits.
What should you do with the habit of eating mostly whole foods?
Add it to your tracker and start practicing your new habit
Tracking helps in monitoring adherence to the habit.
