When you go to a nutritionist or dietitian for health reasons or to lose weight they give you a diet based on the food pyramid, actually they have 2 or 3 diets already designed and they just mix and match (at least most of them), but the problem with this pyramid is that it´s not the best option or the best guide we can use if we want to eat healthy and prevent diseases.
The food pyramid was created by the USDA in 1992 as a guide to help us know how many servings we can have of each food group per day. At that time the recommended amount of grains was 6 – 11 servings, 3 – 5 servings of vegetables, 2 – 4 servings of fruit, 2 – 3 servings of dairy, 2 – 3 servings of meats, eggs, etc and fats, oils and sweets sparingly. If we take this pyramid and turn it upside down we could do better.
This pyramid was updated in 2005 still giving priority to grains keeping carbohydrates high and fats low and in 2011 they came up with “MyPlate” as a guide of how a healthy meal would look like still prioritizing grains, fruits, vegetables, some proteins which means keeping carbohydrates high and fats low.
If you take a look at the recommendations of WHO the USDA they recommend 55% – 75% of carbohydrates, 10% – 15% protein and 15% – 30% fats of calories per day.
We need to mention that today most people have metabolic diseases, most of us are metabolically ill even if you are skinny, this is why improving body composition is key. There are so many people with weight problems, obesity, overweight, and also diabetes and prediabetes. If we consider this it means that most of us are insulin resistance which means that our body is not able to use carbohydrates efficiently so making our diet low carb is a better strategy.
We also need to mention that as we get older our body is not as effective using carbohydrates as when we were younger so it´s better to lower carbohydrates while making sure that we´re giving our body the nutrients it needs to function properly and maintain optimal health.
If you do want to improve your health then you need to understand how everything works and for that we need to talk about nutrients, from a macronutrients point we can have essential amino-acids which come from proteins and essential fatty-acids which come from fats, but there are no essential carbohydrates which means that our body doesn´t need them. This is why diets like keto and carnivore are so popular and effective for some people.
To make it more complicated focusing only on macronutrients is not the best we can do, if you do want to improve your health and lose weight once and for all you also need to consider micronutrients which what your body needs to function properly. When we talk about vitamins, minerals, amino-acids, fatty-acids everything gets more complicated at the beginning until you understand how your body works and what your body needs to function properly, you get to a point where everything makes sense and it becomes a lot easier.
Considering that most of us have some metabolic health issue then following the guidelines of 55% – 75% of carbohydrates or 6 – 11 servings of grain plus 2 – 4 servings of fruit per day is too much. And we can´t forget that many people base their diet on unhealthy highly processed foods that are loaded with unhealthy seed oils, trans fats and added sugars and all this is not mentioned in the pyramid.
If you´ve tried to lose weight before but you didn´t get the results you expected or you got some results but you gain the weight back think about the diet you were following, was your diet based on the food pyramid and the recommendations of WHO and the FDA? Were you aware that everything you were eating didn´t contain unhealthy seed oils, trans fats and sugar?
It´s clear that most of us have been believing all this lies and the information or advice we´ve gotten have been manipulated and that´s the reason why you haven´t achieve your goal. It´s time you know the truth so that you can improve your health, lose weight and maintain a lean body an optimal health while enjoying life, this is why we´ll keep sharing with you everything you need to know.
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