You may never have heard those word’s “Dieter’s Malnutrition” and yet you may be suffering the effects. Believe it or not, I see far more people who are UNDERNOURISHED and even AFRAID of food than I see people who are over-weight. Even if you are trying to lose weight, it’s really important to avoid Dieter’s Malnutrition or you’ll just be spinning your wheels.
What’s my worst beef with Dieter’s Malnutrition?
It’s in the top 3 causes of brain chemistry imbalance … right along with stress and inherited neurotransmitter depletion.
That’s why I wanted to share with you exactly what Dieter’s Malnutrition is.
How to Avoid It.
What to Eat FOR weight-loss.
The BEST foods to eat to balance your brain chemistry AND lose weight.
These are foods you don’t have to be afraid of eating!
What is Dieter’s Malnutrition?
Dieter’s Malnutrition is a condition that develops over time if you diet and especially if you yo-yo diet or eat low protein, low fat diets. By restricting calories BELOW the essential level that your brain and body need, you literally are starving your brain, your organs and your entire body.
The exact number of calories needed for you to THRIVE varies from person to person BUT it is at a minimum around 2500 calories a day. Anything less and the body starts to run at essential survival levels only. It will become extremely thrifty about burning calories and that means:
The less food you eat the fewer calories you will burn! Not to mention your body will send out really strong cravings in a desperate attempt to get your attention!
Sometimes I see diets that recommend 900 or fewer calories a day.
You should know that is about the amount of food they fed people in Nazi concentration camps!
You don’t really want to do that to yourself, do you?
Here are a few ways to avoid Dieter’s Malnutrition:
- Eat 2500 calories a day of real, whole food. It’s almost impossible to OVER-EAT real foods! (I’ve included a list of Feel Good Foods at the end of this blog and if you stick to that list, you really can’t go wrong!)
- Eat protein with every meal (25-30 grams) to fuel your brain and your neurotransmitter production.This is a slow burning fuel that will also help you maintain your energy throughout the day, build muscle, balance blood sugar and reduce your cravings.
- Avoid sugars and starches.These foods wreak much havoc in the body in different ways, but top among the problems these foods cause is signaling the body to release insulin which wipes all the amino acids out of your blood stream and inhibits the production of neurotransmitters like Serotonin and Dopamine that keep you feeling happy, focused and motivated!
- Avoid packages foods or “Frankenfoods” as they are sometimes called. These are not real food and the body doesn’t know what to do with them. Eating processed foods: uses up energy, adds sugar calories which CAUSE weight gain and even known disease, continues to STARVE your body for REAL nutrients so you are still hungry.
- In my opinion, here’s the MOST important thing in avoiding Dieter’s Malnutrition: Don’t Be Afraid Of Food!
There is so much information available about how our food supply is tainted and the cause of many health issues.Some of that is true, however, it can be easy to get overwhelmed and develop a FEAR of food. There is nothing to fear in REAL, WHOLE FOOD that come from the ground or a properly fed (no hormone, no anti-biotic) animal. I see far too many people, especially, women who’ve become leery of all food and exist on liquid smoothies alone! Your body was not designed to thrive that way! Most protein shakes and smoothies don’t have nearly enough protein or fat and many are loaded with artificial ingredients or sugar by another name. Your body needs to chew! Your body needs real nutrients. our body needs a balance of ALL macro-nutrients-protein, fats and complex carbs.
Here’s the Feel Good Foods that keep you happy and can actually help you lose weight:
- Protein– Amp it up! Fish, meat, chicken, turkey, eggs, cottage cheese (in addition to any partial proteins from beans, grains, nuts or seeds)
- Low Carb Vegetables-7-13 servings (1/2 cup) per day.
- Fats–YES WE SAID FATS. Omega 3 and Saturated Fats. At least 3 Tbsp per day of oils like extra virgin olive oil and/or flax oil for salads. Coconut oil, butter, ghee (clarified butter) or extra virgin olive oil for cooking. Avocados, nuts, seeds, coconut Milk, as desired. Try raw soaked nuts and seeds-almonds, sunflower, pumpkin, walnut.
High Carb Foods-A moderate amount of fruits, high carb vegetables (carrots, winter squash, potatoes, yams, or sweet potatoes), legumes and grains as metabolism, weight and energy require. Avoid grains that you are intolerant to-wheat, rye, oats and barley. Only 100% whole grains.
- Liquids-an appropriate amount of filtered water, herb tea or vegetable juice (not carrot alone.)
- Eight, uninterrupted hours of sleep each night.
- Exercise-30 min 3-4 times a week. A 90 min walk can increase serotonin levels by 100%.
- Oxygen-don’t forget to breathe!