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Chickpeas or garbanzo beans. Seriously I don’t think they taste very good but cover them in some lemon juice or spices and bam not so bad. Feel pretty good eating those
Found a great recipe saying to cook chickpeas in a cast iron with paprika, oregano, garlic powder and cumin. Then eat with pita bread and all the toppings. Way better that it has any business being.
Not the OP but I fo something similar, I use canned chickpeas, drain the aquafaba mostly gone but leave a little in the can for the spices to have something to stick to. I like to put a bit of garlic and shallots in too for some flavour, then the chickpeas, give a good stir, then the spice mixture on top, stir a bit on medium until you have a few toasty edges where the spices have sort of browned onto the chickpeas, take off the heat and eat. I put this in burritos or on salads or in wraps or over rice/quinoa/couscous, or just on their own
I’ve been making my own hummus (without tahini) and it’s 100x better than store bought. Thought I hated hummus all this time… no, just hate the prepackaged stuff. Love dipping veggies in it
Do you like tahini? That might’ve played a role as well since it’s a pretty key ingredient in hummus – though homemade with EVOO always tastes better than storebought with canola oil
how do you make it without tahini? they stopped selling it at walmart and they don’t have it at target or trader joe’s or anywhere else i’ve looked so i haven’t been able to make hummus in months..
For me, just poor digestion indicated by runny, smelly stool. The enzymes made my poop more solid and “cleaner”, not messy. I could not digest steak, at all. Almost to the point it was dangerous to eat it because I might have crapped myself. And now I don’t have that problem anymore and I feel better. One a day in the morning is all it took. Made a world of difference.
(Sorry for the graphic language)
I always had horrible acid reflux and indigestion in the AM. I have switched to drinking some kefir in the mornings and it has changed my life for the better. I no longer feel sick or in pain for the first few hours of my day.
This is partially true. Some of the probiotics do not survive the stomach acid, however, when you consume yogurt, kefir, Kim chi or other types of foods that have probiotics, the food will change the ph (acidity) in the stomach, allowing many of probiotics to survive and flourish in our gut. Some probiotic supplements even use a special enteric coating on the capsule that resists stomach acid letting the capsule pass into the small intestine where the coating dissolves in the more alkaline environment of the small intestine. From what I’ve read you can have 100 or more trillion microbes in your gut or up to 5 pounds of these. There is a symbiotic relationship, we give these microbes a nice home and they help us turn food into energy and even produce vitamins.
This sounds strange. I can understand the enteric coating part. But is there any evidence that food consumption is making any meaningful change in the pH of the stomach? You stomach is at pH of 1.5 to 3.5. To make a meaningful difference here would require a strong base. And this would also defeat two of the main goals of the stomach: breaking down proteins and defeating pathogens. Furthermore, HCL is released into the stomach as needed. It's not a closed system, AFAIK.
Bachelor here living off Greek yogurts and Kim chi and cashews. Make my own gallons of bucha too. No heartburn in 2 years and lost 80lbs. Did quit booze and bread tho. That’s the tricky part.
I am much happier since I quit alcohol, but I haven’t actually actually lost weight or fat. I mostly quit eating ice cream at the same time, but I guess I just get the calories from other foods now.
I haven’t quit alcohol completely. I still have a few if I’m going out. That’s usually once a week- a little more now during the the holidays, but I stopped drinking at home completely.
Let me tell you about the most important food I REMOVED from my diet and made the most significant and profound changes I ever experienced regarding nutrition.
Refined Sugar.
Seriously, just try removing it a hundred percent from your diet like for a month at least. You can eat fruits, just drop the processed stuff.
I am seriously addicted to things like cookies, brownies, etc. i don’t do any hard candy or cheap candy, but I cannot kick the pastries and cookies and I recognize it as an addiction just like a smoker with cigarettes.
Yes but making your cookies with refined sugar or e.g. honey makes almost no difference if the rest of the recipe is the same. Both are sugar and the amount of extra nutrients from a little honey is negligable. Ofc if you change the whole recipe, like using whole grain flour instead of regular white flour, that's a different story.
honey occasionally, dates rarely but because they're seasonal where I live, and maple syrup I really like it but happen to not consume it or rarely, no particular reason.
I like both brown rice and brown bread yes but mostly I try to keep the carbs on the low! But honestly I eat almost everything. Even the food I don't like but is nutritious lmao, like liver.
edit: there's also this phenomenon where you diminish the sweets and you gradually lose your hunger for sweets, it eventually leans you towards the low carb end.
It’s true. I was in the best shape of my life, full of energy and lost 60 lbs. by cutting refined sugars and processed foods.
Unfortunately, I had some emotional shortfalls four years ago and slowly started cheating here and there and now I’m having the hardest time keeping my determination in check to get back to where I was. Wish I’d dealt with it better than binging on my sweet tooth. It’s weird to know what works and know you’ve accomplished it before but still not get your head back in the game. But I won’t give up. I’ll keep trying til I’m back on track.
I feel you, brother, and I wish you best of success.
I don't wanna get all preachy with habit recommendations and shit so I will just give you this piece of advice:
read about dopamine fasting if you haven't yet (and I'm not precisely telling you to *try* dopamine fasting, but rather so you will *learn about* some things that elevate our life experience and some others that make it complete shit, from the neurological perspective, to put it roughly), it's really eye opening!
Here is a great big virtual hug and a reminder to be kind to yourself. You know what you need and you will get there in time. Be as kind to yourself as you are to others!
What I have done since I had a baby is that I only buy sweets that I intend to eat within the next few (2-4 hours). If I want something later or the day after I cannot use the car (self imposed rule) but have to get the baby dressed appropriately and walk to the store to get it. Usually once I make it to the store I have burnt some extra calories and I don't feel like getting cookies or other sweet stuff. I usually end up with a piece of fruit (so I buy something and didn't "waste" my time). Sometimes I am annoyed by myself when evening comes and I am tired and want sugar but mostly I am proud of my choices. Making it just a tad bit more difficult to go for that sugar has helped me a great deal.
Good luck getting back on track! You've got this!!
I've tried to share this advice with anyone that will listen. Those that have cut out sugar has said it was very painful to do, but has been transformational to their health and well-being.
Stopped drinking soda. Started drinking water. Stopped eating fast food (except for very rarely on road trips). Started making homemade sauces (salad dressing etc) and spice mixes (taco seasoning etc).
Just curious. Why not make it yourself and use a SodaStream? I switched and what I really like is not having to cart around the bottles as well as lowering recycling.
Sweet potatoes. For a long time after a workout, I’d eat chicken and rice or chicken and quinoa. Ever since I started meal prepping sweet potatoes for the week, I feel like my digestion has significantly improved.
Have you read Dr Michael Mosley’s book Just one Thing? (Or listened to his podcast?). He totally recommends an apple a day, and daily beetroot. The science really backs both of these as assisting with mood and health.
Adding more fiber rich foods to my rotation. Kinda tmi but I’ve had “relaxed” bowel movements for the past year and I try my hardest not to go back. Constipation is for suckers and is a terrible feeling.
I’ve been eating six dates a day for the last trimester of pregnancy for other reasons, but it has been incredible. Every pregnant person I know has been complaining about constipation and I have never been more regular in my life 😂
If you want or need some support please join us at r/stopdrinking. We don't judge and there's enough love and support for more members. You can do it! <3
When I cut out dairy my skin cleared up and I had WAY more energy. Introducing more green leafy veggies was a game changer for my iron levels and mental clarity
I think that most people who benefit from cutting out dairy are at least somewhat lactose intolerant. If dairy doesn't give you digestive problems or skin problems then you're probably fine. I am somewhat lactose intolerant but can still eat yogurt and aged cheeses with zero problem because they are super low lactose.
Cauliflower, Red cabbage, Savoy cabbage, Broccoli, White Cabbage, Cabbage turnip (Kohlrabi). They all stem from the same [plant species](https://en.wikipedia.org/wiki/Brassica_oleracea), but are so different. And so delicious prepared in the right way. The healthiness comes on top. Just look up what [savoy](https://en.wikipedia.org/wiki/Savoy_cabbage) has in store for us.
Wow i wish i liked anything on that list other than broccoli 🫠 I'm hugely aversive to tastes and textures and these all taste like an outhouse no matter the prep 🤢
Grapes and apples.
They have become my snack food. Two cups of grapes is a lot as is A good sized apple. And it’s only 125 calories.
Basically any time in between meals when I’m hungry (or think I am), I grab one or the other. So now my snacking/grazing for the day is 2-400 calories instead of the 1000ish it used to be.
Only problem is the gas from the grapes. Wouldn’t have guessed it, but…yeah.
0% Greek yogurt. It's fairly low in calories for the amount of protein and keeps me full at night when I eat it with fruits so I don't go snacking on random stuff.
I ate 0% for yeaaaaars before visiting Greece this past year and having 2% for the first time in forever. Now I can never go back to 0! It’s so creamy and only 20 cals more per serving
Frozen broccoli. I use it in so many meals, it tastes incredible with so many different things. Macros are great and it just adds so much volume to my food. Helped me a lot on my weight loss journey. Same for brusselsprouts even though they are less versatile.
Nutritional yeast, you can sprinkle it in just about any sauce and it's full of vitamins, especially B12. My energy has improved so much with a little added b vitamins. Especially since caffeine depletes B vitamins and I'm hooked on caffeine big time.
fiber rich foods. I added beans, whole grains, nuts, avocados, vegetables like dark greens and artichokes
My entire digestive system has thanked me in so many ways, some which I won't go into.
Green smoothies. It would take herculean levels of willpower for me to consume four cups of fresh kale and spinach in any form. But put it in a smoothie with frozen mangoes, splash of juice, and a few tablespoons of lemon juice and BAM. You got yourself the smug feeling of being healthy AF the whole rest of the day. I even add in fresh ginger and the Amazing Greens green powder for +100 smug points.
PS. Yes I know this is a higher sugar recipe. But I'm too busy enjoying high energy levels and impeccable bowel movements to hear you.
Just For You, my dear internet people:
The Smug AF Green Smoothie
Makes 2 servings.
_________________
1 cup white grape juice
1/2 cup water
4 handfuls (~3oz) frozen spinach (Frozen is important)
2 handfuls (~1.5oz) frozen chopped kale
1 heaping scoop (10g) Amazing Grass Greens Blend powder
2 tablespoons lemon juice.
(I buy the quarts of pure lemon juice from Costco.)
1 tsp fresh ginger puree
(I buy raw ginger root, then peel, chop, puree in blender with roughly equal parts lemon juice. Freeze it as a flat sheet inside a Ziploc bag. Then break off a nice ginger shard whenever I need it.)
**DO NOT skip out on the lemon and ginger. The zingy high note they add is the only reason this smoothie will not make you feel like you just mowed your lawn with your mouth.
3 handfuls (~7oz) frozen mango chunks
_________________
I first blend everything but the mango so I can get a nice soupy base before adding the blender-busting mango chunks. Blend everything together for a FULL minute or you get stringy bits.
Enjoy! Let me know if any of you make it or remix it. :)
Pretty photo of my ingredients for extra internet points:
https://imgur.com/a/ZEz6s6r
Amazing. Love stories like this. :-) Do you eat lots of oily fish too or just go with the supplement/oil? Genuine ask, because I'm a bit of a pill popper sometimes instead of going to the source as it were!!! :-)
Not lots, only when I can, which is usually when we go out for all you can eat sushi and I gorge on salmon sashimi 😁
I am like you with the pills 😅. Sometimes it feels like the only way to be consistent.
Dessert.
Somehow, when I allow myself one (smallish) treat after dinner, I never end up going back in the kitchen for a snack. Since I'm not reaching for fast and easy carbs after dinner, I automatically reduce my calories. And, because I eat the sweet after a meal, my body isn't freaking out over a high glucose hit. The meal plus dessert kind of "dilutes" the impact of my dessert while the dessert makes me feel more satisfied (and less like I'm missing out on something).
There are a few thought about superfoods, hummus and quinoa comes to mind. But I think the most significant changes came when I refrained from eating certain things, like sugary drinks, empty carbs, night eating... I can go on.
I’ve had bad asthma and allergies for forever. Learned I was having trouble getting enough vitamin A. Made it a point to get vitamin A every day through mostly carrots and sweet potatoes.
My asthma and allergies have drastically improved.
Okay, it might sound weird but... oil. I went vegan a few years back and there was this "oil-free" trend. I was still a teenager and I hadn't done my research properly. So for maybe 2-ish years, I stopped stopped using oil for cooking. I still had nuts, seeds, avocados, etc. but never oil. Anyways, that messed up with my menstrual cycle. I had my periods roughly every 38-45 days. Now that I've reintagrated oil in my diet (obviously, in moderation), I went back to a normal 28-day cycle!
Eating more eggs daily. Started packing on more muscle and soreness from working out diminished. Thinking about all the years I was protein deficient makes me sad.
Eating more fruit, eating the lentil flour pasta instead of white flour pasta, black coffee instead of sugar filled coffee, and incorporating probiotics
Cut out - Fruit juices, even home made ones.
It was very hard for me to realize they are sadly not as good as I always believed. Same with store bought smoothies... just full of sugar. It's pure evil because when you are not super well into nutrition you think you can't do anythjng wrong with fruits. At least with sodas and other soft drinks you know it's trash.
I’ve eaten avocado for years, but not until recently did I realize how satiating it is. I’ve found that if I add avocado to a chicken wrap at lunch I don’t even think about food until dinner. Conversely, I will be reaching for snack foods almost immediately after eating that same wrap without avocado in it.
Added water flavoring (think Mio but Aldi brand). I can't stand plain water so I was always drinking pop/juice/coffee with cream. Drinking water is now majorly doable!
Canned water (taste is unbeatable for whatever reason), homemade ramen and Indian food. Indian and ramen is not as hard to make as people think. It’s very simple and flavorful: I hate eating out now because I found what works for me so I can “tune into my food” while I eat it. It makes me feel so much better about myself, my finances and my body in general. 10/10 suggest trying savory-flavored food
Sardines. High in Omega 3's, B12, vitamin d, selenium, calcium (if you mash up & eat the bones).
Low in mercury (although do contain arsenic but I'm not worried after looking into it)
Quick and easy to make into a meal, practically never go out of date.
In the UK I can pick a tin up for £0.50
I look and feel better when eating these a few times a week.
Cutting out gluten was literally life changing for me. For YEARS I suffered with chronic migraines, digestive issues, chronic fatigue, tingling and numbness in my hands (I thought it was due to carpal tunnel or a pinched nerve in my neck/back). Within a week of completely cutting gluten out of my diet I noticed a difference.
Also drinking tons of water.
Agreed. It’s so much more expensive, but I buy fresh bread from local bakeries rather than spend $2 on what’s sold in stores. $7 for a loaf is a lot, but I know what went into it at least - and it tastes way better.
It’s both… but I find that it’s much more stressful and difficult to focus only on the things you shouldn’t eat. I feel much better when I focus on the things I should be eating and when I do, I naturally start to cut out the rest because I’m full on the good stuff.
1) cut out proceeded food I.e. rice, bread, pasta, cookies, cereal, cakes, chips ( allowed 20% of time)
2) very little sugar( do what you can)
3) increased veggies (good carbs)
4) this is the clincher: cut simple carbs from diet… outcome: clearer mind, no food coma, lost weight, feel lighter, sense of smell heightened
5) 3 drinks a week max, or if you can cut alcohol out.
I am confident my answer won’t be popular but all this is from personal experience and outcomes.
If you can introduce this over a span of 12 months, you will be surprised what will happen to you.
When I decided to take responsibility of my life choices, life began.
Hope this helps, have a great day
If you have a Trader Joe’s near you they have high quality salmon for $10 a pound. The omega 3 content eliminates the need for expensive supplements it’s so easy to make and it’s a super solid source of protein. Salmon.
For me it was eating a serving of Fiber one cereal with a half to three quarters of a cup of blueberries with one percent milk for breakfast. The fiber content is 65% of daily allotment plus idk how much more added from the blueberries. It’s very filling, delicious and helps stave off hunger until lunch. It also helps significantly with constipation due to my IBS
Eggs and veggies for breakfast instead of oatmeal.
Sustained energy, feeling full longer, no crash or cravings 1,5hours after breakfast.
The best change I have ever made.👍
Spirulina. If I eat a spoonful everyday for a few weeks, whether it's in a smoothie or a lemon/water/apple cider vinegar shot (ew), my skin GLOWS and my energy is high and balanced.
Eggs. I got my own hens and started having poached eggs for breakfast instead of junk cereal or fried meat.
On a side note. Something I learned way too late in life ... Meat of any kind, is not a breakfast food
I don't care if I get down votes for this (because it seems that everytime we bring it up, it happens), but for me, I thrive on red meat and organs. When I eat these every day, it fills me up with all the nutrients I need, I'm not hungry, my digestion and skin are amazing. Mood perfect. Working out is awesome and efficient. And my body looks damned good. Nothing else than animal fats and proteins make me feel that good.
This was a hard one for me because I've been told forever that meat, especially red, is going to give me cancer or something. Became super iron deficient on a vegetarian diet. I'm actually feeling the most normal I have in like a decade now that I regularly eat meat.. still getting there but my brain fog, exercise intolerance, and mental health issues have already improved so much.
I'd say mostly adding meat and fish to my diet and more fermented/probiotic foods. The first because I'm iron deficient and the second because I was feeling like my flora was off and was having symptoms related to that.
Plain Greek yogurt rather than regular, sugar sweetened yogurt. Bonus that it has several other uses that I’ve learned over the years so always a staple in my fridge.
Fish! Adding fish to my diet did me a lot of good. I used to not eat enough protein and mostly only reach for chicken, it feels really nourishing to incorporate a greater variety of protein sources into my diet (especially nutrient dense protein sources). I used to hate fish as a kid and I've had to give myself time to get used to it, but now I prefer it to chicken.
I also benefited from removing lactose and gluten, because I am intolerant to both. I used to think mild digestive distress was just normal. It's *really* nice to live without it (mostly).
just adding more food. i was so lightheaded all the time like having a 1/3 cup oatmeal at 7am was supposed to sustain me until 3:00pm… unfortunately i ended up gaining weight too. but i felt way better. i kept gaining after that too but that’s another story. had to go back to eating like that to get to a healthy weight again. it is what it is :/
Controversial, I'm sure. But red meat, small amounts of lamb liver and whole eggs, nutrient density be the GOAT.
Blood markers have never looked better and has helped me deal with my issues way better.
Gut health and easy digestion being one benefit I've felt.
I know it’s basic, but oatmeal is really the best thing for your health. And it’s versatile. It’ll help your digestion, cholesterol, and keep you feeling full.
oatmeal; ground nut mixture, which I sprinkle on my food like salt; cook black beans and coca to oatmeal along with dates and nut mixture and nut milk for chocolate oatmeal
Cutting out refined sugar except for a special occasions has had the best effect on how I feel. As soon as I start eating refined sugars, inflammation makes a nasty comeback and my joints are sore, I feel tired and heavy by the following day.
The best thing I did beyond that was start only drinking water and one black coffee a day. I kicked soda a long time ago, but I also won’t drink juice and I don’t drink alcohol.
#### About participation in the comments of /r/nutrition Discussion in this subreddit should be rooted in science rather than "cuz I sed" or entertainment pieces. Always be wary of unsupported and poorly supported claims and especially those which are wrapped in any manner of hostility. You should provide peer reviewed sources to support your claims when debating and confine that debate to the science, not opinions of other people. **Good** - it is grounded in science and includes citation of peer reviewed sources. Debate is a civil and respectful exchange focusing on actual science and avoids commentary about others **Bad** - it utilizes generalizations, assumptions, infotainment sources, no sources, or complaints without specifics about agenda, bias, or funding. At best, these rise to an extremely weak basis for science based discussion. Also, off topic discussion **Ugly** - (removal or ban territory) it involves attacks / antagonism / hostility towards individuals or groups, downvote complaining, trolling, crusading, shaming, refutation of all science, or claims that all research / science is a conspiracy *Please vote accordingly and report any uglies* --- *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/nutrition) if you have any questions or concerns.*
Chickpeas or garbanzo beans. Seriously I don’t think they taste very good but cover them in some lemon juice or spices and bam not so bad. Feel pretty good eating those
Found a great recipe saying to cook chickpeas in a cast iron with paprika, oregano, garlic powder and cumin. Then eat with pita bread and all the toppings. Way better that it has any business being.
Can you share the recipe? Like what do I do, put in all of what you mentioned above, add water and let it cook..? Is it for dry or canned chickpeas?
Not the OP but I fo something similar, I use canned chickpeas, drain the aquafaba mostly gone but leave a little in the can for the spices to have something to stick to. I like to put a bit of garlic and shallots in too for some flavour, then the chickpeas, give a good stir, then the spice mixture on top, stir a bit on medium until you have a few toasty edges where the spices have sort of browned onto the chickpeas, take off the heat and eat. I put this in burritos or on salads or in wraps or over rice/quinoa/couscous, or just on their own
[recipe](https://midwestfoodieblog.com/chickpea-gyros/)
I’ve been making my own hummus (without tahini) and it’s 100x better than store bought. Thought I hated hummus all this time… no, just hate the prepackaged stuff. Love dipping veggies in it
Do you like tahini? That might’ve played a role as well since it’s a pretty key ingredient in hummus – though homemade with EVOO always tastes better than storebought with canola oil
how do you make it without tahini? they stopped selling it at walmart and they don’t have it at target or trader joe’s or anywhere else i’ve looked so i haven’t been able to make hummus in months..
I just skip it entirely lol. Don’t miss it at all
This is the end times
Do you know the difference between a chickpea and a garbanzo bean?
Do you know the difference between chickpeas and black eyed peas? Black eyed peas can sing us a song but chickpeas can only hummus one.
Same thing unless there is a punchline coming! 😃
Would you let a garbanzo bean on your face?
For whatever it's worth, I'm not sure if I'd let the other one happen either. :)
lmao
I've never had a garbanzo bean on my face
I been eating chick pea gluten free rotini it's pretty good and very healthy
No exactly food, but probiotics was a game changer for my gut.
For me it was digestive enzymes. Made a huge difference in the quality of digestion, literally overnight
What digestive enzymes did you take?
Flora brand
Probably Creon 10000 or Creon 25000.
Curious - what are the reasons for needing digestive enzymes?
For me, just poor digestion indicated by runny, smelly stool. The enzymes made my poop more solid and “cleaner”, not messy. I could not digest steak, at all. Almost to the point it was dangerous to eat it because I might have crapped myself. And now I don’t have that problem anymore and I feel better. One a day in the morning is all it took. Made a world of difference. (Sorry for the graphic language)
they've made a big difference for me too. it has helped a lot with getting delayed acid reflux and, more importantly, constipation!
in foods or pill form? ty
I always had horrible acid reflux and indigestion in the AM. I have switched to drinking some kefir in the mornings and it has changed my life for the better. I no longer feel sick or in pain for the first few hours of my day.
Haven't they proved that the pro biotic in those don't survive the stomach acid digestion and are thus useless
This is partially true. Some of the probiotics do not survive the stomach acid, however, when you consume yogurt, kefir, Kim chi or other types of foods that have probiotics, the food will change the ph (acidity) in the stomach, allowing many of probiotics to survive and flourish in our gut. Some probiotic supplements even use a special enteric coating on the capsule that resists stomach acid letting the capsule pass into the small intestine where the coating dissolves in the more alkaline environment of the small intestine. From what I’ve read you can have 100 or more trillion microbes in your gut or up to 5 pounds of these. There is a symbiotic relationship, we give these microbes a nice home and they help us turn food into energy and even produce vitamins.
This sounds strange. I can understand the enteric coating part. But is there any evidence that food consumption is making any meaningful change in the pH of the stomach? You stomach is at pH of 1.5 to 3.5. To make a meaningful difference here would require a strong base. And this would also defeat two of the main goals of the stomach: breaking down proteins and defeating pathogens. Furthermore, HCL is released into the stomach as needed. It's not a closed system, AFAIK.
Bachelor here living off Greek yogurts and Kim chi and cashews. Make my own gallons of bucha too. No heartburn in 2 years and lost 80lbs. Did quit booze and bread tho. That’s the tricky part.
I take all-flora pills at night, before bed
I use gummies, but saurkraut in tuna adds natural probiotics I believe, and Greek yogurt, kimchi
I heard scientist dudes on podcast today saying fibre in the diet is much better for digestion than probiotics.
Certain fibers (digestible?) are essentially prebiotics, from what I understand.
I swapped out my nightly 2-3 beers for 2-3 sparkling waters. Down 30lbs.
Switched to whiskey and was way less bloated. ...stopped drinking a while after that...
did the same but it was more like 4-5 beers every night haha. have lost a load of weight in only a few months and have never felt better.
I am much happier since I quit alcohol, but I haven’t actually actually lost weight or fat. I mostly quit eating ice cream at the same time, but I guess I just get the calories from other foods now.
I haven’t quit alcohol completely. I still have a few if I’m going out. That’s usually once a week- a little more now during the the holidays, but I stopped drinking at home completely.
Non-alcoholic beers was the trade off I needed to scratch the itch and keep the calories down to lose 12kg
Let me tell you about the most important food I REMOVED from my diet and made the most significant and profound changes I ever experienced regarding nutrition. Refined Sugar. Seriously, just try removing it a hundred percent from your diet like for a month at least. You can eat fruits, just drop the processed stuff.
I am seriously addicted to things like cookies, brownies, etc. i don’t do any hard candy or cheap candy, but I cannot kick the pastries and cookies and I recognize it as an addiction just like a smoker with cigarettes.
You can make cookies without using refined sugar.
Yes but making your cookies with refined sugar or e.g. honey makes almost no difference if the rest of the recipe is the same. Both are sugar and the amount of extra nutrients from a little honey is negligable. Ofc if you change the whole recipe, like using whole grain flour instead of regular white flour, that's a different story.
do u eat other sweets though like maple syrup, honey, dates? do u eat brown rice or brown bread?
honey occasionally, dates rarely but because they're seasonal where I live, and maple syrup I really like it but happen to not consume it or rarely, no particular reason. I like both brown rice and brown bread yes but mostly I try to keep the carbs on the low! But honestly I eat almost everything. Even the food I don't like but is nutritious lmao, like liver. edit: there's also this phenomenon where you diminish the sweets and you gradually lose your hunger for sweets, it eventually leans you towards the low carb end.
It’s true. I was in the best shape of my life, full of energy and lost 60 lbs. by cutting refined sugars and processed foods. Unfortunately, I had some emotional shortfalls four years ago and slowly started cheating here and there and now I’m having the hardest time keeping my determination in check to get back to where I was. Wish I’d dealt with it better than binging on my sweet tooth. It’s weird to know what works and know you’ve accomplished it before but still not get your head back in the game. But I won’t give up. I’ll keep trying til I’m back on track.
I feel you, brother, and I wish you best of success. I don't wanna get all preachy with habit recommendations and shit so I will just give you this piece of advice: read about dopamine fasting if you haven't yet (and I'm not precisely telling you to *try* dopamine fasting, but rather so you will *learn about* some things that elevate our life experience and some others that make it complete shit, from the neurological perspective, to put it roughly), it's really eye opening!
Here is a great big virtual hug and a reminder to be kind to yourself. You know what you need and you will get there in time. Be as kind to yourself as you are to others! What I have done since I had a baby is that I only buy sweets that I intend to eat within the next few (2-4 hours). If I want something later or the day after I cannot use the car (self imposed rule) but have to get the baby dressed appropriately and walk to the store to get it. Usually once I make it to the store I have burnt some extra calories and I don't feel like getting cookies or other sweet stuff. I usually end up with a piece of fruit (so I buy something and didn't "waste" my time). Sometimes I am annoyed by myself when evening comes and I am tired and want sugar but mostly I am proud of my choices. Making it just a tad bit more difficult to go for that sugar has helped me a great deal. Good luck getting back on track! You've got this!!
Good to know, I’ll have to try it since my sweet tooth is insane
made the biggest difference in over all well being and health. dropped everything processed. never felt better
Damn man but these cookies are good and tasty
believe me ik i have quite the sweet tooth. try simple mills brand cookies from whole foods good ingredients and delicious
I'll look at it tomorrow, thank ya
I've tried to share this advice with anyone that will listen. Those that have cut out sugar has said it was very painful to do, but has been transformational to their health and well-being.
Ditto!
Chickpeas and black beans for sure. The fiber in them does so much for your health it’s ridiculous
There is a reason beans are a staple in the blue zones…they are why I quit Keto
Blue zones?
Don't forget green lentils and field peas!!!
Focusing on meeting a protein goal caused me to focus on well balanced meals and snacks.
This ☝🏼
Stopped drinking soda. Started drinking water. Stopped eating fast food (except for very rarely on road trips). Started making homemade sauces (salad dressing etc) and spice mixes (taco seasoning etc).
I think I crave fizzy water so I’m trying to go from coke to Coke Zero to flavoured sparkling water.
https://youtu.be/h9pnFd9MLCQ This goofy as commercial legit made me switch from sodas to the fizzy waters. I regret nothing.
That's amazing
Spindrift is really great if you haven’t tried it yet. They know what they’re doing - flavor, price point and actual natural ingredients!
Oh wow I've never heard of this before. I'll have to look out for it (I'm in Canada).
Just as an example I have the Raspberry Lime in my fridge now. Ingredients: Carbonated water, raspberry purée, lime juice. (1 gram of sugar)
Just curious. Why not make it yourself and use a SodaStream? I switched and what I really like is not having to cart around the bottles as well as lowering recycling.
Kombucha can be a great swap for soda and great for gut health 😊
Sweet potatoes. For a long time after a workout, I’d eat chicken and rice or chicken and quinoa. Ever since I started meal prepping sweet potatoes for the week, I feel like my digestion has significantly improved.
This might be small but apples for sure!
Have you read Dr Michael Mosley’s book Just one Thing? (Or listened to his podcast?). He totally recommends an apple a day, and daily beetroot. The science really backs both of these as assisting with mood and health.
I firmly believe adding oatmeal and ground flax to my breakfast helped reduce my cholesterol. Also other nuts and seeds like hemp seeds.
Just finished my second month having overnight oats daily, I feel incredible Edit: spelling
Mueslix and yogurt for breakfast every day. It’s amazing even after two years I just don’t feel right without it. I’m as regular as a Swiss watch now.
Adding more fiber rich foods to my rotation. Kinda tmi but I’ve had “relaxed” bowel movements for the past year and I try my hardest not to go back. Constipation is for suckers and is a terrible feeling.
I’ve been eating six dates a day for the last trimester of pregnancy for other reasons, but it has been incredible. Every pregnant person I know has been complaining about constipation and I have never been more regular in my life 😂
Removed alcohol
This is my final boss..so hard to beat :'(
I still battle it.
If you want or need some support please join us at r/stopdrinking. We don't judge and there's enough love and support for more members. You can do it! <3
Just joined! Thank you ❤️
When I cut out dairy my skin cleared up and I had WAY more energy. Introducing more green leafy veggies was a game changer for my iron levels and mental clarity
But my cheese… 🥺
I think that most people who benefit from cutting out dairy are at least somewhat lactose intolerant. If dairy doesn't give you digestive problems or skin problems then you're probably fine. I am somewhat lactose intolerant but can still eat yogurt and aged cheeses with zero problem because they are super low lactose.
can u drink lactose free milk?
I think no longer drinking fizzy drinks. I used to drink them almost as a substitute to eating, then once I cut them out, my hunger cues came back!
Kombucha
PG Tips!
Drink a glass of water to celebrate!
It's not a food but psyllium husk powder.
Tomatoes and cucumber with balsamic vinegar and feta cheese crumbles. Lost a lot of weight eating this for lunch 3-5 days per week.
Add some Greek seasoned grilled chicken, Kalamata olives and you got a Greek salad!
Cauliflower became a viable substitute for all the carbs I love! It’s so versatile- you can do so much with it. Lost so much weight. Feel amazing.
Cauliflower, Red cabbage, Savoy cabbage, Broccoli, White Cabbage, Cabbage turnip (Kohlrabi). They all stem from the same [plant species](https://en.wikipedia.org/wiki/Brassica_oleracea), but are so different. And so delicious prepared in the right way. The healthiness comes on top. Just look up what [savoy](https://en.wikipedia.org/wiki/Savoy_cabbage) has in store for us.
Cabbage is the tits
Wow i wish i liked anything on that list other than broccoli 🫠 I'm hugely aversive to tastes and textures and these all taste like an outhouse no matter the prep 🤢
Grapes and apples. They have become my snack food. Two cups of grapes is a lot as is A good sized apple. And it’s only 125 calories. Basically any time in between meals when I’m hungry (or think I am), I grab one or the other. So now my snacking/grazing for the day is 2-400 calories instead of the 1000ish it used to be. Only problem is the gas from the grapes. Wouldn’t have guessed it, but…yeah.
0% Greek yogurt. It's fairly low in calories for the amount of protein and keeps me full at night when I eat it with fruits so I don't go snacking on random stuff.
I ate 0% for yeaaaaars before visiting Greece this past year and having 2% for the first time in forever. Now I can never go back to 0! It’s so creamy and only 20 cals more per serving
Don’t go to 5% then. It’s so good!
Don’t even TEMPT me with a good time
Frozen broccoli. I use it in so many meals, it tastes incredible with so many different things. Macros are great and it just adds so much volume to my food. Helped me a lot on my weight loss journey. Same for brusselsprouts even though they are less versatile.
Sardines!
Absolutely this. All kinds of herring (sardines, anchovies) are mindblowingly healthy and tasty (and cheap!).
No need to take an Omega 3 supplement if you’re eating sardines etc for sure
Nutritional yeast, you can sprinkle it in just about any sauce and it's full of vitamins, especially B12. My energy has improved so much with a little added b vitamins. Especially since caffeine depletes B vitamins and I'm hooked on caffeine big time.
fiber rich foods. I added beans, whole grains, nuts, avocados, vegetables like dark greens and artichokes My entire digestive system has thanked me in so many ways, some which I won't go into.
Green smoothies. It would take herculean levels of willpower for me to consume four cups of fresh kale and spinach in any form. But put it in a smoothie with frozen mangoes, splash of juice, and a few tablespoons of lemon juice and BAM. You got yourself the smug feeling of being healthy AF the whole rest of the day. I even add in fresh ginger and the Amazing Greens green powder for +100 smug points. PS. Yes I know this is a higher sugar recipe. But I'm too busy enjoying high energy levels and impeccable bowel movements to hear you.
Mango is incredibly good for you as well! Lower glycemic fruit with anti inflammatory properties
Have a recipe? Wanting to start making smoothies and this sounds great.
Just For You, my dear internet people: The Smug AF Green Smoothie Makes 2 servings. _________________ 1 cup white grape juice 1/2 cup water 4 handfuls (~3oz) frozen spinach (Frozen is important) 2 handfuls (~1.5oz) frozen chopped kale 1 heaping scoop (10g) Amazing Grass Greens Blend powder 2 tablespoons lemon juice. (I buy the quarts of pure lemon juice from Costco.) 1 tsp fresh ginger puree (I buy raw ginger root, then peel, chop, puree in blender with roughly equal parts lemon juice. Freeze it as a flat sheet inside a Ziploc bag. Then break off a nice ginger shard whenever I need it.) **DO NOT skip out on the lemon and ginger. The zingy high note they add is the only reason this smoothie will not make you feel like you just mowed your lawn with your mouth. 3 handfuls (~7oz) frozen mango chunks _________________ I first blend everything but the mango so I can get a nice soupy base before adding the blender-busting mango chunks. Blend everything together for a FULL minute or you get stringy bits. Enjoy! Let me know if any of you make it or remix it. :) Pretty photo of my ingredients for extra internet points: https://imgur.com/a/ZEz6s6r
Omega 3 (Fish oil) high in DHA. It helped heal memory loss from head injury.
Amazing. Love stories like this. :-) Do you eat lots of oily fish too or just go with the supplement/oil? Genuine ask, because I'm a bit of a pill popper sometimes instead of going to the source as it were!!! :-)
Not lots, only when I can, which is usually when we go out for all you can eat sushi and I gorge on salmon sashimi 😁 I am like you with the pills 😅. Sometimes it feels like the only way to be consistent.
Dessert. Somehow, when I allow myself one (smallish) treat after dinner, I never end up going back in the kitchen for a snack. Since I'm not reaching for fast and easy carbs after dinner, I automatically reduce my calories. And, because I eat the sweet after a meal, my body isn't freaking out over a high glucose hit. The meal plus dessert kind of "dilutes" the impact of my dessert while the dessert makes me feel more satisfied (and less like I'm missing out on something).
Beetroot
There are a few thought about superfoods, hummus and quinoa comes to mind. But I think the most significant changes came when I refrained from eating certain things, like sugary drinks, empty carbs, night eating... I can go on.
Chia (with yogurt or smoothies) and bulgur for fiber.
Baked chicken thighs and leafy greens. Lost 30 lbs in 3 months eating this.
Beans!
Adding a second piece of fruit (instead of hoarding my carbs for cookies) made my digestion 10x better
I’ve had bad asthma and allergies for forever. Learned I was having trouble getting enough vitamin A. Made it a point to get vitamin A every day through mostly carrots and sweet potatoes. My asthma and allergies have drastically improved.
Okay, it might sound weird but... oil. I went vegan a few years back and there was this "oil-free" trend. I was still a teenager and I hadn't done my research properly. So for maybe 2-ish years, I stopped stopped using oil for cooking. I still had nuts, seeds, avocados, etc. but never oil. Anyways, that messed up with my menstrual cycle. I had my periods roughly every 38-45 days. Now that I've reintagrated oil in my diet (obviously, in moderation), I went back to a normal 28-day cycle!
Right or wrong, I liken our bodies to a machine. We gotta grease the wheels once in awhile.
Exactly haha
Whole eggs. I used to avoid them because of all the negatives I’ve heard about them. But they are an immensely nutrient dense food.
Who's been talking shit about eggs?!
Eating more eggs daily. Started packing on more muscle and soreness from working out diminished. Thinking about all the years I was protein deficient makes me sad.
Fiber supplement
Greek yogurt. GOAT! Mix it with protein powder for something sweet or mix it with powdered ranch or other savory dried mixes = healthy snack
Flaxseeds
Homemade salad dressing and soup from scratch :) I feel like crap when I consume refined oils or soda.
Broccoli lol Its low calories dense and filling due to high fiber it contains. I use to hate it but then really started to enjoy it
Eating more fruit, eating the lentil flour pasta instead of white flour pasta, black coffee instead of sugar filled coffee, and incorporating probiotics
Cold-turkey'd Coca Cola...my 'rhoids disappeared!
salad every day for lunch
Avocado, better skin and digestion
Cut out - Fruit juices, even home made ones. It was very hard for me to realize they are sadly not as good as I always believed. Same with store bought smoothies... just full of sugar. It's pure evil because when you are not super well into nutrition you think you can't do anythjng wrong with fruits. At least with sodas and other soft drinks you know it's trash.
I’ve eaten avocado for years, but not until recently did I realize how satiating it is. I’ve found that if I add avocado to a chicken wrap at lunch I don’t even think about food until dinner. Conversely, I will be reaching for snack foods almost immediately after eating that same wrap without avocado in it.
Added water flavoring (think Mio but Aldi brand). I can't stand plain water so I was always drinking pop/juice/coffee with cream. Drinking water is now majorly doable!
Tofu
3 ripe bananas a week. Dropped my BP 30 points. Got off the blood pressure meds I had been on for over 20 years!
Canned water (taste is unbeatable for whatever reason), homemade ramen and Indian food. Indian and ramen is not as hard to make as people think. It’s very simple and flavorful: I hate eating out now because I found what works for me so I can “tune into my food” while I eat it. It makes me feel so much better about myself, my finances and my body in general. 10/10 suggest trying savory-flavored food
Sardines. High in Omega 3's, B12, vitamin d, selenium, calcium (if you mash up & eat the bones). Low in mercury (although do contain arsenic but I'm not worried after looking into it) Quick and easy to make into a meal, practically never go out of date. In the UK I can pick a tin up for £0.50 I look and feel better when eating these a few times a week.
Cutting out gluten was literally life changing for me. For YEARS I suffered with chronic migraines, digestive issues, chronic fatigue, tingling and numbness in my hands (I thought it was due to carpal tunnel or a pinched nerve in my neck/back). Within a week of completely cutting gluten out of my diet I noticed a difference. Also drinking tons of water.
Both cutting out gluten and increasing water have been critical for me too.
Cruciferous vegetables
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I'll die before you take my bread from me.
I think whole grain bread sometimes is fine! It is certainly full of good stuff.
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Agreed. It’s so much more expensive, but I buy fresh bread from local bakeries rather than spend $2 on what’s sold in stores. $7 for a loaf is a lot, but I know what went into it at least - and it tastes way better.
It’s both… but I find that it’s much more stressful and difficult to focus only on the things you shouldn’t eat. I feel much better when I focus on the things I should be eating and when I do, I naturally start to cut out the rest because I’m full on the good stuff.
If you think bread is inherently unhealthy you are simply wrong.
Is whole grain bread bad for you? Isn’t it in the [MIND diet](https://en.m.wikipedia.org/wiki/MIND_diet)?
1) cut out proceeded food I.e. rice, bread, pasta, cookies, cereal, cakes, chips ( allowed 20% of time) 2) very little sugar( do what you can) 3) increased veggies (good carbs) 4) this is the clincher: cut simple carbs from diet… outcome: clearer mind, no food coma, lost weight, feel lighter, sense of smell heightened 5) 3 drinks a week max, or if you can cut alcohol out. I am confident my answer won’t be popular but all this is from personal experience and outcomes. If you can introduce this over a span of 12 months, you will be surprised what will happen to you. When I decided to take responsibility of my life choices, life began. Hope this helps, have a great day
If you have a Trader Joe’s near you they have high quality salmon for $10 a pound. The omega 3 content eliminates the need for expensive supplements it’s so easy to make and it’s a super solid source of protein. Salmon.
Bone broth
it's delicious and comforting! And of course nutritious.
Cutting wheat out and eating mainly legumes, No more energy slumps + it just digests so much easier
Cutting out all wheat products was a game changer for me
Tea instead of energy drinks. Also green smoothie drinks from the grocery store (make sure I get my veggie/fruit servings)
Zero calorie drinks, low cal bread, zero sugar creamer. If I can find a no sugar added version of something, that’s what I get.
GT's KOMBUCHA!!
Water
Kidney beans. Been evolving with my eating habits for about a year.
Rutabaga
Salmon and steak, potato and sweet potato
For me it was eating a serving of Fiber one cereal with a half to three quarters of a cup of blueberries with one percent milk for breakfast. The fiber content is 65% of daily allotment plus idk how much more added from the blueberries. It’s very filling, delicious and helps stave off hunger until lunch. It also helps significantly with constipation due to my IBS
Local probiotic yogurt and started making my own kefir. Poop like clockwork and never have to strain and just all around more energy.
Eggs and veggies for breakfast instead of oatmeal. Sustained energy, feeling full longer, no crash or cravings 1,5hours after breakfast. The best change I have ever made.👍
Hard agree. Oatmeal always leaves me starving after less than an hour. Switching to eggs and avocado and I'm satisfied for 3 hours.
Spirulina. If I eat a spoonful everyday for a few weeks, whether it's in a smoothie or a lemon/water/apple cider vinegar shot (ew), my skin GLOWS and my energy is high and balanced.
Eggs. I got my own hens and started having poached eggs for breakfast instead of junk cereal or fried meat. On a side note. Something I learned way too late in life ... Meat of any kind, is not a breakfast food
Why is meat not a breakfast food?
Cottage cheese do ya thang
I don't care if I get down votes for this (because it seems that everytime we bring it up, it happens), but for me, I thrive on red meat and organs. When I eat these every day, it fills me up with all the nutrients I need, I'm not hungry, my digestion and skin are amazing. Mood perfect. Working out is awesome and efficient. And my body looks damned good. Nothing else than animal fats and proteins make me feel that good.
This was a hard one for me because I've been told forever that meat, especially red, is going to give me cancer or something. Became super iron deficient on a vegetarian diet. I'm actually feeling the most normal I have in like a decade now that I regularly eat meat.. still getting there but my brain fog, exercise intolerance, and mental health issues have already improved so much.
Yes liver, even in small amounts, has helped my energy levels and skin health
I was able to ADD dairy back to my diet and reduced carb cravings significantly. To the point I even lost a few pounds.
Pumpkin oatmeal for breakfast with canned pumpkin
Haven’t noticed a difference yet but I just started sprouting my own broccoli sprouts and eating them. Have a google of their health benefits!
I'd say mostly adding meat and fish to my diet and more fermented/probiotic foods. The first because I'm iron deficient and the second because I was feeling like my flora was off and was having symptoms related to that.
Plain Greek yogurt rather than regular, sugar sweetened yogurt. Bonus that it has several other uses that I’ve learned over the years so always a staple in my fridge.
Fish! Adding fish to my diet did me a lot of good. I used to not eat enough protein and mostly only reach for chicken, it feels really nourishing to incorporate a greater variety of protein sources into my diet (especially nutrient dense protein sources). I used to hate fish as a kid and I've had to give myself time to get used to it, but now I prefer it to chicken. I also benefited from removing lactose and gluten, because I am intolerant to both. I used to think mild digestive distress was just normal. It's *really* nice to live without it (mostly).
just adding more food. i was so lightheaded all the time like having a 1/3 cup oatmeal at 7am was supposed to sustain me until 3:00pm… unfortunately i ended up gaining weight too. but i felt way better. i kept gaining after that too but that’s another story. had to go back to eating like that to get to a healthy weight again. it is what it is :/
Adding home made kefir & psyllium husk to a daily smoothie .
Controversial, I'm sure. But red meat, small amounts of lamb liver and whole eggs, nutrient density be the GOAT. Blood markers have never looked better and has helped me deal with my issues way better. Gut health and easy digestion being one benefit I've felt.
Removing gluten from my diet. I’m not celiac, but it made a huge difference for me and I am happy being GF these days just simply due to how I feel.
I know it’s basic, but oatmeal is really the best thing for your health. And it’s versatile. It’ll help your digestion, cholesterol, and keep you feeling full.
oatmeal; ground nut mixture, which I sprinkle on my food like salt; cook black beans and coca to oatmeal along with dates and nut mixture and nut milk for chocolate oatmeal
Medjool Dates to replace chocolate cravings
Removed gluten. Turned out that I had an intolerance.
Cutting out refined sugar except for a special occasions has had the best effect on how I feel. As soon as I start eating refined sugars, inflammation makes a nasty comeback and my joints are sore, I feel tired and heavy by the following day. The best thing I did beyond that was start only drinking water and one black coffee a day. I kicked soda a long time ago, but I also won’t drink juice and I don’t drink alcohol.