Foods That Make You Fat: Why Deprivation Should Be Off Limits

We are all curious about the foods that make you fat. This desire for a list of foods to avoid plagues those of us already committed to a healthy lifestyle and perpetual yo-yo dieters everywhere. After all, in today's fast paced society, we all love a good short cut.

The good news is foods that make you fat don't exist. Only too much food- of any kind- can cause us to pile on the pounds. We function best when we consume each of the 6 major types of nutrients every day: carbohydrates, protein, fat, vitamins, minerals, and water. The more natural our sources of these things, the better. However, it is quite possible to lose weight eating mostly junk food as long as you watch your portion sizes.

For many, the extra weight they carry around poses greater risks to their health than an unhealthy diet does- at least in the short term.

To prove these principles, Mark Haub, professor of human nutrition at Kansas State University did an experiment using himself as the guinea pig. Initially overweight, he created a diet that was composed of about 2/3rds packaged snacks like Twinkies, Ho-Ho's, Doritos and sugary donuts. This more than covered his carbohydrate and fat needs daily.

The Nutty(bar) professor also ate a few vegetables each day (to set a good example for his children), took a multivitamin, and drank a protein shake. The protein shake probably helped prevent any vitamin and mineral deficiencies from developing as much of his diet was nearly void of essential nutrients.

For ten weeks he consumed his "Twinkie Diet" which was based entirely on the principle that if you eat fewer calories than you burn, you will lose weight. And he did. Plus, he lowered his cholesterol and his body fat percentage. Even though he ate mostly junk food, he was eating less food on a daily basis overall. Afterwards, Professor Haub was eager to return to a more balanced diet but not convinced he needed to ditch the sweets entirely.

What we can learn from this is that people must change their mindset to have weight loss success. Creating a healthy lifestyle that includes sustainable, permanent weight loss is a process. There is no quick fix. Only putting in the hard work to change your body and your relationship with food gets real results.

Many diets and weight loss attempts are based on avoiding "foods that make you fat" while other foods "should be avoided" or are "restricted" and "off limits." This flawed thinking pattern only creates a cycle of craving, giving in, bingeing, feeling ashamed, and avoiding the restricted foods until you crave them again. The idea that certain foods can make you fat is the reason yo-yo dieting is so common and the reason people have a hard time sustaining weight loss efforts.

After all, nothing leads to a binge like chronic deprivation. Really it is deprivation that should be "off limits". If your quality of life is improved by some daily chocolate, you can have it and still lose weight. There is nothing unhealthy that cannot fit into a healthy lifestyle in moderation.

Whatever your food vice, "If you are allowed to choose it-, you don't have to abuse it!" Life is too short to skip dessert all the time. Your healthy lifestyle is supposed to work for you, not against you. There is no "falling off the wagon" and "starting again on Monday."

Once you really understand that you can have anything you want- anytime you want- it becomes not only easier to resist unhealthy treats, but easier to enjoy them in moderation when you do indulge.

Eating healthy is simply a choice you have the opportunity to make several times a day.

Since individual foods are not the enemy, portion sizes are probably to blame if you are overweight. Without making any major sacrifices or drastic dietary changes, you can significantly improve your health by cutting your portion sizes. You don't need to give up your favorite unhealthy foods; limiting them will make a big difference. Practice being mindful and aware of your body's signals so you can fuel yourself efficiently. A medium appetite doesn't always require the calories in a medium meal.

You are the best judge of how much food you need. You are entirely responsible if you eat too much or too little. You are the one that will reap the benefits or suffer the consequences as a result of your choices.

Because you know now that you can have any food you want, it should be easier to choose to have any food in moderation. After all, that is how you get the taste without the consequences. Portion control is the trick that super models the world over rely on so they can have their cake and eat it, too.

Focus most of the time on feeding yourself quality, natural food sources and filling up on fresh, naturally colorful foods. If you do this and stay active, your little indulgences will be a source of happiness, not guilt. Remember, nothing is off limits. There are no foods that make you fat. Only too much of anything is a problem so eat, drink, and be merry, you need never feel deprived again.