Why Bother with Real Foods?
I was at a meeting last year when I struck up a conversation with a fellow blogger. After we introduced ourselves and our blogs, she told me, “I lost 60 pounds this year, but I don’t pay any attention to eating healthy foods.” I asked her why not. She said that she just counted calories and ate junk all day long like chips and candy.
She is not alone in her belief that losing weight is all about the calories, and that eating real food doesn’t really matter. Sure, you can lose weight by cutting your calories, but what are you doing to your health in the process?
I’ll confess that I have a tremendous sweet tooth and did have a hard time adjusting from eating brownies for breakfast to learning to appreciate a breakfast that included whole grains. I did miss the chips and cookies that previously accompanied my lunches, but found delicious, nutritious substitutions that left me satisfied and feeling better.
When I weighed 300 pounds I not only ate a lot of junk, but I also frequently suffered from a variety of illnesses. I had digestive issues, got colds more often than my children did, and felt sluggish all the time.
One of my primary motivations for committing to losing half of my size was my health. As such, I knew I needed to radically change my choice of foods for every single meal and snack of the day.
I started out simply by switching brownies at breakfast for oatmeal sweetened with honey or brown sugar. Although I don’t drink milk, I found that adding a high-fiber cereal like Uncle Sam to yogurt made a filling breakfast that made me able to skip a morning snack. Instead of chips and junky crackers for snacks, I had fresh fruit, low-fat cheese, and used organic graham crackers and ginger snaps for a sweet treat.
The change in how I felt aside from the weight loss was astounding. My digestive issues resolved themselves within several weeks, and over the 14 months that it took me to lose all my weight, the number of times I was ill decreased substantially.
Nothing changed in my life except for losing pounds, substituting unhealthy processed foods for real foods, and exercising regularly. I credit the real food with giving me the biggest boost in my health and energy level. After all, how many vitamins and minerals are in brownies or chips? Believe me. Not many.
If you are on your own journey to lose weight, I’d encourage you to not just count calories, but rather analyze each food you eat for its potential to improve your health and help you meet your weight loss goals.
What benefits to you see to eating real food, and are the benefits worth the effort?
Be well!
Diane
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Feb 08, 2012 @ 03:16:00
When I was a kid, my mother fed me (and my sisters) a huge variety of canned meals and pizza. She worked most of the time and stayed in bed when she was home (although I know for a fact that she is a great cook if she wants to). When my parents separated, I stayed with my father and slowly learned to cook. I wanted variety from the standard meals and started cooking on my own (at the age of 15, feeding a 3-heads household) Of course much of it was “comfort food” that was fixed in a matter of minutes. Then I went to university and was able to eat exactly what I wanted, and strange enough, my diet returned to pizza 3x/week and crisps and chocolates. Until I realized that I was “growing”, about two years ago. I started learning more about healthier foods and learning new recipes, and it has been so worth it! I bake and cook from scratch, buy organic as much as our wallet allows and have started learning about nutrients. And what can I say? I feel great – energetic all the time (although I gave up caffeine), my digestive troubles have been reduced, I know how to prevent colds, my knees don’t hurt anymore and my blood pressure is just lovely. (Of course I have lost more than 30 pounds over the course of these 2 years.)
Yes, sometimes I still crave less healthy stuff, and I have it, too. Or at least a healthier variety of it. Why not have chocolate bread for breakfast if you can have a low-cal variety made with zucchini and apple sauce instead of tons of butter and sugar? “Real” food does not necessarily mean “bland”. ^^
Feb 09, 2012 @ 05:04:00
Good for you on learning about real food, learning how to cook it, and using that to get to a healthier weight! That is such a good example for everyone who reads your blog and knows you in real life. That must have been an adjustment to becoming the “cook” and “caregiver” in your family at such a young age.
Feb 08, 2012 @ 03:58:00
Diane, you are right. Those convenient foods are not healthy to our bodies nor do they have a lot of nutrients (vitamins). It’s like some very skinny people on Super Size vs Super Skinny (British TV Show) which illustrate the super skinny person eating a lot of convenient food. The food might not be a lot but it isn’t nutrient as well. They all have deficiencies of some sort.
I think that’s why I have chosen to lose the weight by eating healthy (learning to love the healthy foods instead).
Feb 09, 2012 @ 05:03:00
Your comment made me think of those convenient foods as being convenient for the short-term but detrimental for the long-term. You have done a great job of losing weight in a healthy way.
Feb 08, 2012 @ 05:34:00
So true Diane. Just because you lose weight, does not mean healthy. If you eat junk all the time, the stuff you put in your body can still clog the arteries & give you diabetes and do all kinds of damage. For me, it is not just about weight loss – it is about being healthy long term & yes, having the energy to do things! There are plenty of “skinny fat people” out there… body fat is higher even though they are thin. I am so with you!
Feb 09, 2012 @ 05:02:00
You are right Jody. There are skinny fat people because they forget that total health is about more than just the scale.
Feb 08, 2012 @ 06:19:00
Of course this method will work as far as weight goes, but how about body fat and wellness and energy and health? It sounds gross to me. I love eating healthy food and counting calories drives me nuts. I’d much rather fill up on good healthy food and feed it to my kids as well.
Feb 09, 2012 @ 05:01:00
It is gross to lose weight this junk-food way and expect to maintain health and vitality. The girl I met was slim, but she also looked tired and rundown. I wish I could run into her again and see how she has fared with maintaining her loss. I agree with your assessment!
Feb 08, 2012 @ 07:56:00
But what about this? I lost 70 pounds back in 2003-05. I did it by switching from regular soda to diet and eating what most people would call a “clean” whole foods diet about 90% of the time. I exercised most days of the week with biking, some strength training, and a variety of other things. Nothing on an athletic level but moderate intensity and lots and lots of walking. I’ve been doing this ever since then and I have actually GAINED back about 10-12 pounds and now find that whether I eat cleaner 99% of the time, count calories, less carbs, etc. absolutely nothing is working to lose approximately 25 more pounds that I really need to get off of me. I am so frustrated that by doing everything every authority, experienced loser, doctor, etc. suggests it seems as if my body just does not want to lose anymore and clearly I truly need to get more off. I’m 5’4″, almost 48 years old and weigh 183 pounds. Most people would say HA! You need to lose about 50 pounds but I know that is totally unreasonable at this point. I would be comfortable and healthier and accepting of about 25 pounds. If everything checks out (thyroid, hormones, blood sugar, etc.) and I have done all these things living extremely healthy then WHY is the weight/fat not leaving me? Sometimes with some people they do everything right but our bodies have other ideas. I am a voracious reader for all things health, nutrition, weight loss — it’s not like I’m just not understanding the basics of weight loss. I am REALLY FRUSTRATED with this. Ahhhh, well thanks for letting me vent!
Feb 09, 2012 @ 05:00:00
Hi Zia – I hear your frustration and you are not alone. Although I’m not a doctor, my opinion is that you are experiencing what so many women your age do. Hormonally influenced weight changes. Is that the end of being a healthy size for you? No, but it does require an extra effort above and beyond what worked for you when you lost weight before. Even before menopause, your metabolism slows and you may tend to gain weight. Here’s a resource from the University of Maryland Medical Center that offers some good tips. It takes more exercise, careful food choices, and strength training to lose weight as we as women age. http://www.umm.edu/patiented/articles/what_hormone_replacement_therapy_hrt_000040_4.htm
Feb 09, 2012 @ 07:17:00
THANK YOU so much for the link and for your response. I’m determined to figure this out and not give up. Hormones are just like men. We love them and we hate them but we sure can’t live without them. HA! HA! What fun! I believe what I’m going to do is increase my strength training a bit for now and I’m considering purchasing a blood sugar meter to see how my body responds to different meals and snacks and not just my overall blood sugar results from one test. When spring is here I will be able to ride my bike more often instead of just walking on treadmill and elliptical. Thanks again. this was a fantastic discussion to have! So many great comments.
Feb 08, 2012 @ 09:18:00
I feel better when I eat well. I feel crappy when I eat crap. Simple. And some foods impact our “numbers” differently. Like cholesterol. So for me, yes, I want to be a certain weight, but I am also very much trying to eat well.
Feb 09, 2012 @ 04:56:00
Me too Karen. I like it when my doctor says, “You must eat a healthy diet and be blessed with good genetics because your blood levels are great.”
Feb 08, 2012 @ 09:19:00
You can live on junk for a short while, but it’s like saying that you can get out of debt if you buy guitar gear and expensive purses as long as you just eat Ramen for the rest of your life and never buy furniture. Yes, you can — and there are inherent benefits to simply not being in debt however you may manage it — but the biggest benefit of being under a strict budget is that it forces you to make more intelligent choices. Once you respect that Step Zero is “calories in calories out,” you begin to make smart choices based on your calorie budget.
So basically yes … rhetorical-you can do it. But I’ll talk to you in ten years and see how it worked out. And I’ll talk to you in ten years and see how you like living in your nonfunctional car with seventeen fabulous Coach purses and a trunk full of Jimmy Choos.
Feb 09, 2012 @ 04:55:00
Love the financial analogy! It’s so true. People who live on junk year after year will eventually find that those choices catch up with them from a health perspective!
Feb 08, 2012 @ 10:02:00
Absolutely agree, Diane! And I think science is really coming out with interesting research to back this up. The more plant-based foods a person eats, the healthier their body will be. (I am not a vegetarian, but learning to be a veggie LOVER). The other HUGE bonus for those of us with kids at home (I have 5) is the IMPACT we will have on our kids by serving more natural food the way God intended (He didn’t make twinkies)….well, there’s just no price tag on that! My kids do have some sugar, but I am very mindful of any processed food I allow in the house. I feel like a mama bear, protecting my cubs from this unhealthy environment.
Feb 09, 2012 @ 04:55:00
I’m not a vegetarian either, but we have at least 4 vegetarian meals a week. The kids have gotten to enjoy some vegetables and dishes I never even heard of when I was growing up. We as parents have the responsibility and privilege to guide our kids in so many ways – including nutritionally.
Feb 08, 2012 @ 10:47:00
I couldn’t have lost over 60 pounds and kept it off without changing my eating habits. For me, junk food made me want more junk food. Eating real food makes me want more real food. It’s that simple. Today I can eat a portion of dessert and feel satisfied. Like you, it took a while for me to get there but it was worth it!
Feb 09, 2012 @ 04:53:00
I couldn’t have either. Because for me, making the switch to healthier foods was part of changing my lifestyle. It’s that change of lifestyle that helps us maintain a healthy weight.
Feb 08, 2012 @ 12:30:00
I wonder how you can get through a day with eating junk food and still meeting that calorie limit. Since that stuff has lots of calories, you can’t eat as much of it. And mostly it isn’t really satisfying or satiable, at least not for a long time.
And of course do I want to lose weight so I look better, but mostly I want to feel better. That can’t be done if I don’t change the way I eat. So it’s not really an option. It might take a while to get used to “real” food, but it is worth it.
Feb 09, 2012 @ 04:53:00
That’s true, but if you choose the “diet” versions of cookies, baked chips, etc. you probably could do it. Also, some of the junky cereals have about 100 calories in 1 cup, but tons of sugar. Good points and I agree with you – even though I could do it, I’d much rather make the healthier choice!
Feb 08, 2012 @ 13:27:00
I’ve experienced what you’ve experienced Diane…it just feels better to eat real, whole food! And it’s more satiating too…
Feb 09, 2012 @ 04:51:00
Thanks Karen, and you have a terrific story to prove that it works!
Feb 08, 2012 @ 14:25:00
Diane, you are so right. Part of the hurdle in incorporating whole foods is becoming educated about them. There is so much to learn, but once you become educated about what is in processed food (or rather is NOT in it) and how much healthier whole foods can be for you, you want to make smart choices. You want to fill your body with good, healthy food. Part of the fun is discovering new foods and how to prepare them. Thank you for your post!
Feb 09, 2012 @ 04:51:00
Thank you Donna. It can be fun to find new foods and learn to prepare and enjoy them!
Feb 08, 2012 @ 14:28:00
Even when I eat carrots, which I consider real food, I am somehow rewarded by the benefits of chewing. It’s a mental and emotional satisfaction that does not accompany a meal replacement drink.
Feb 09, 2012 @ 04:50:00
You are right Jennifer – it takes a lot longer to eat a filling bowl of cereal than it does a donut!
Feb 08, 2012 @ 14:46:00
If you want to lose weight, you need to cut calories. To change your lifestyle, you need to make better eating choices. Eating REAL food makes me feel better inside and out and lets me appreciate the splurges even more!
Feb 09, 2012 @ 04:50:00
Me too! I do feel so much better when I make the right choices.
Feb 08, 2012 @ 23:57:00
I totally agree that eating healthy whole foods is a very important factor in long term weight loss and overall good health. Sure, calories matter too, and it certainly is possible to lose weight on a calorie restricted junk food diet – but you are going to feel horrible and who knows how it is going to affect the health of your body. That is a risk I am not willing to take.
I was watching a program about weight loss last night and it struck me that when you see very obese people on reality type shows or documentaries, they almost always seem to be eating processed foods full of sugar and fat… It seems that in order to become morbidly obese, those are the foods that are necessary to get you there. So it makes sense that if you don’t want to go there, you should choose other types of foods, right?
Feb 09, 2012 @ 04:49:00
Definitely makes sense to me. I wonder if we watched the same show, because the gentlemen I saw had a diet that consisted mainly of processed foods. Theoretically you could become morbidly obese on whole foods, but I would think it would be very difficult!
Feb 09, 2012 @ 05:07:00
This comment is from my blog friend LovesCatsinCA, who had trouble with the DISQUS commenting system. She emailed me her comment:
Hi Diane. Although they did a study where they compared people who
chose low carb versus low fat versus other types of diets and concluded
it’s calories that count for losing weight, that compared fairly healthy
eating plans. Yes I love treats too and agree that sweets and chips
can be part of a healthy diet, but the operative word is PART. Calories
are important–I count calories, I lost weight counting calories, and use
them to maintain. I have a bigger capacity for food than what it
takes for me to maintain my weight so I have to keep track if I don’t want
to expand. I’m actually not concerned about regaining all the way
up to my heaviest–but there seems to be something to that “setpoint”
thing and if I don’t watch it, I gain into a certain zone of weight that’s
not very flattering–and it was that same zone when I was in my 20s and
30s as now.
If you eat crappy foods, they take up
a lot of calories without contributing much else. 10 potato chips
for 150 calories–and who feels satisfied with 10? And even if I
do a fairly modest amount of fast food, it adds up. If I go to In
N Out Burger and have a protein style hamburger (no bun) and split an order
of fries, that comes to 440 calories, which is a little under 1/3 of my
daily calorie allotment and something that can be allowed on occasion.
A regular hamburger is 390 calories and an order of fries is
400. Were I to eat a “normal” meal there of those items,
it would be more than half of the calories it takes to maintain my weight
(I’m petite/short.)
I have diabetes in my family and my
body doesn’t react too well to sugar. Sugar on an empty stomach without
fat, fiber and protein to slow down assimilation? Bad idea–racing
heartbeat and a miserable crash in blood sugar with ravenous hunger within
the hour. I can’t even eat fresh fruit on an empty stomach without
anything else unless it’s something like blueberries, without that happening.
So I carry nuts and protein bars with me, and if I want some chocolate,
I mix a few M&Ms or dark chocolate chips into air popped popcorn,
bran cereal and a few nuts to balance the blood sugar effects and add volume
without a lot of calories. If I want chips, I eat them after a meal
and not on their own so they’re for flavor rather than an attempt to fill
up on them. And on the occasions where I eat too much sugar or oil,
I really don’t feel good. If that woman who lost weight eating junk
doesn’t have feeling good from better foods to compare to, she will probably
think she feels better just from the decreased weight and not know how
good it’s possible for her to feel.
So I say let treats be treats, but for
not being ravenous all the time, I pick protein and veggies, lots of fiber
and lite fare over meager quantities of junk.
Feb 10, 2012 @ 05:09:00
Treats should be treats – that’s a great way to look at it. And then the majority of our eating should be from real foods, including the lean proteins, vegetables and fruits, fiber rich grains and low-fat dairy. It sounds like you have a really balanced philosophy for losing/maintaining your weight. Thanks!!
Feb 09, 2012 @ 05:36:00
I prefer to eat real, clean foods but do occasionally indulge in junk foods. I see better results and feel so much better when I’m eating clean so I absolutely believe the benefits are worth the little bit of extra effort.
Feb 10, 2012 @ 05:08:00
The extra effort really is worth it. I meet people all the time who don’t want to put in the effort because they don’t understanding how much better they can feel.
Feb 09, 2012 @ 06:43:00
Dr Oz says to think of what you put in your mouth as a prescription for your health and ask yourself if what you are about to eat is something your doctor would prescribe for you. I love that!
What I have found for myself is that when I eat healthy food that fuels my body I don’t have cravings for more food, I have more energy, a more positive attitude and fewer head aches. What’s not to love about that?
Feb 10, 2012 @ 05:07:00
That’s a great quote from Dr. Oz. He was so nice when I met him, and his staff says he really lives like he talks on television. You are right – what’s the downside of feeling better about yourself? None!
Feb 09, 2012 @ 09:45:00
As you pointed out, even while I’m maintaining a healthy weight, eating real food is so important! I can certainly tell a difference in the way I feel on the days I eat whole, healthy foods, and the days I slip and make less healthy choices.
Feb 10, 2012 @ 05:06:00
Me too – thank you for sharing that. I think being attune to your body helps you get back on track after a day or two of unhealthier choices because you are used to eating healthy foods and like how they make you feel.
Feb 09, 2012 @ 11:20:00
I think it’s also important to point out that people who just focus on losing weight (and aren’t focused on being healthy beyond just weight) are far more likely to gain the weight back. Finding the healthiest possible food — that you still enjoy — will lead to better health, which will generally lead to keeping the weight off.
Feb 10, 2012 @ 05:05:00
Good point. For me, I knew when I set out to lose all my weight, that I wanted to do it so I could maintain the weight forever. Forever seems like a long time, but it’s been 14 years now, and I always feel like I am learning more about healthy eating.
Feb 09, 2012 @ 19:25:00
i so agree with so many of your points here. I have been focusing on eating nutritionally dense foods this year and I can tell you that I am so much more energetic and feel good about the changes I am making. Great post.
Feb 10, 2012 @ 05:04:00
Thanks Lynn! It’s great to hear that eating well is working for you and making you have more energy. That’s exactly what I found too – that, and losing 150 pounds!
Feb 10, 2012 @ 03:23:00
I was directed here from Fit to the Finish. Yes, it is true: there *are* a lot of pe0ple who think a calorie deficit is the most important aspect of weight loss, even if their intake consists mainly of junk foods. We call them fat people.
Feb 10, 2012 @ 05:04:00
It’s interesting that the calorie deficit portion of weight loss is well known, but a lot of people really do struggle with learning to eat real foods and don’t understand the difference it can make in how they feel and look.
Feb 18, 2012 @ 18:20:00
I could never be a calorie counter ~ takes the fun out of glorious food. As long as I eat whole foods that work best for my metabolism then all is good & I can easily keep my weight in check.