Health
Habits
Food
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Ask Darya
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Cheers,
Darya
1,842 responses so far
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Hi darya,
Do you regularly snack throughout the day? I think I have the right habits, half of dinner and lunch are veggies and breakfast is muesli and yogurt, But I’m still not losing weight, and I think snacks may be what’s preventing me.
Snacks may be it. I usually have a snack either before or after my workout. Typically fruit or a small handful of trail mix.
Also check your activity levels. Getting 10K steps per day? Even 2 minutes of kettlebell swings can skyrocket your metabolism (not to mention give you an amazing backside 😉
Hi Darya, I’ve been having a discussion about whole foods vs processed foods with my boyfriend. I couldn’t find a post on your blog that specifically addresses why processed foods are bad. I did watch your video that addresses it, but I’d like a link to a blog post to share with my SO. would you write a post about why processed foods are so bad for us?
thanks
Sure! May take some time. The short answer is we don’t know. Loss of nutrients? Added chemicals? Quick digestion? Something more dynamic? We don’t have the data, and biology is complicated so we likely won’t have that info for awhile. However we can see that it’s true that processed foods lead to disease and Real Food does not.
If I were to change all my snacks to veggies only do you think that would be an effective way to start losing weight then?
I’m not sure, it depends on everything else you’re doing. It’s certainly easy enough to test.
I’m about halfway through your book and I’m trying to give up dieting and take up a healthstyle. Right before I picked up your book, I had started the South Beach Diet, which you may know limits all carbs for two weeks. I followed their suggested meal plans for 3 meals and 2 snacks every day. I never felt hungry for those two weeks and the recipes were (mostly) delicious.
Then, as I say, I picked up your book and loved your philosophy, so I finished up my two weeks of South Beach and decided to quit dieting. I’m striving for half of my plate being veggies, 1/4 protein, etc, and have had very little refined carbs (if any). Trouble is, I’m hungry like 30 minutes after a meal! Not “craving” kind of hungry, but actual feeling a rumbly in my tumbly kind of hungry. I’ve noticed one thing that quells it is a small handful of cashews, but I’m afraid of eating those too often because of the fat content. I don’t like getting so hungry because then I’m prone to making unhealthy food choices and feeling deprived. Do you think I need to just power through this or do you have some other advice?
PS- I heard on one of your podcasts that there was a way to subscribe that would grant access to you for answering questions. Maybe this would be better suited for that format? I couldn’t find where to subscribe.
Hi Apryl,
If you’re hungry 30 minutes after a meal, you aren’t eating enough. It specifically sounds like you need a bit more protein and fat (nothing to be scared of, you’d probably be shocked at the amount of fat I eat). Cashews are fine if that works for you, but I’d go ahead and add them to the meal.
The podcast you heard is super old, and my paid newsletter no longer exists. This page is the best place to ask these kinds of questions. But I bet you would get a ton of value from my free newsletter. Subscribe here 🙂
Hi!
I read your home court habits post and I was interested in the fact that you weigh daily as opposed to weekly. Is there a reason why you chose to do it every day instead of once a week?
There’s lots of evidence that the more often people weigh themselves, the more likely they are to maintain their weight long term. I don’t obsess about it, and actually travel so often these days that I end up only hopping on the scale a few times a week. However for me it is an interesting data point. For instance, I’m always impressed how much meat/fat I can eat with almost no shift in weight. Similarly, I always weigh more the day after eating sushi, then go back to normal the next day. I assume it is due to water retention from the sodium, or maybe the rice. Regardless I can tell people with confidence not to be discouraged after a sushi dinner 🙂
I have a problem with pre and post dinner snacking. At the beginning of the day and for lunch my game plan is really strong. I eat healthy and whole foods, and I keep snacking to a minimum. But once I get home for work and it’s time for dinner I just find myself munching the whole time I’m cooking, and afterwards my sweet tooth sends me searching for a dessert.
I know that this has caused my weight loss to stall, and I know that pure willpower won’t stop me, but do you have a suggestion for a habit to cultivate to break this bad habit I have going?
Sounds to me like you think you’re doing well during the day, but you may not actually be eating enough. I’d start with additional protein-heavy foods and see if that helps.
Ultimately you need to discover the real reason you’re overeating at night. If you are getting adequate nutrition you may be stressed, bored, procrastinating, etc. Once you know the reason then you can address it with something that isn’t food.
Hey Darya,
What do you recommend for feeling less tired when you’re sleep deprived, without caffeine or napping (or sugar)?
Thanks!
I don’t think such a miracle treatment exists, but if you find it let me know!
Sorry to creep in on your post, but I have found a trick that helps me feel more awake. It sounds crazy, but it’s just a simple yoga move that takes about 5 minutes (longer is good if you have time). Just lie on the floor with your rear up against the wall and your legs up (if you google “legs up the wall pose” you’ll find tons of instructions) I do it sometimes mid day and for whatever reason feel like it really helps. It also kind of relieves cramps!
Hi darya!
I read in one of your articles that you don’t use foundation or any powder. I’ve also been trying to move away from face makeup, but do you have any suggestions for those of us with really oily skin? It’s a struggle!
Also a post on your face/skin care regiment would be really interesting !
I use both foundation and powder these days (not the strapping young grad student I used to be). I use mineral makeup (mostly Jane Iredale), and have to use a specific matte finish powder to control oil. I am working on that skin care post 🙂
Hi Darya,
I wanted to get your take on smoothies. Although I don’t consume them daily, I definitely look to them on a hot summer day for a healthful treat. I make them at home with unsweetened almond milk, plain yogurt and fruit that has been frozen.
According to our friend, Dr. Lustig, in his book he states that if you blend your fruit you remove the benefits of the fiber, therefore allowing the fructose to be processed by your body just like if you ate a normal dessert. Basically, sugar = fat! I’m new to all this and am still trying to establish my own Healthstyle. With that being said, should I treat a smoothie as a healthy option when I need a snack or look at them more like a dessert?
Thank you so much! You truly have inspired me to look at my health and well being in a different way!
Jennifer
Smoothies are technically healthy, but also very calorie dense. So it really depends on what your goals are. If weight loss is a goal, I’d keep the smoothies small and periodic until you’ve reached a weight you’re happy with. If not, smoothies are a great option unless you start gaining unwanted weight. Sounds like you’re using good ingredients, which is what determines healthfulness. Getting the calories right will depend on everything else you’re doing.
I have a similar question, but more about green smoothies as meal replacements made up of:
oats/masa or other flour
some type of greens
nuts/seeds
fruit
water
Ideally I’d do this for max one meal a day (lunch often for work convenience)
But there are so many articles out there saying that too many raw greens eg in smoothies are really harmful. is this true?
Thank you Darya!
Hi darya,
Let me start by saying I love your blog and have been reading it for months!
Heres my problem, I’m a strict rule follower. Last year I counted calories and having that super concrete limit helped me to lose 15 lbs. But I lost too much weight got tired of feeling neurotic and put back on ten of the pounds.
It’s been hard for me to lose any weight without really specific rules. I eat a ton of vegetables and eat natural and healthy things a majority of the time, but “eating healthy “feels like such a vague measurement compared to “5 meals of 300 calories a day.”
Do you have any basic clear cut rules that I could follow to start my weightloss again? I really only want to lose 5 lbs, but Ive been stuck at the same weight foe the past three months.
Hi Taylor,
I definitely understand the pull to follow rules. I’d take a detailed inventory of habits for two weeks and try to figure out where the exact problem is. Overeating every meal? Then focus on mindful eating. Too many indulgences/desserts? Reduce size/frequency of sweets or bread. Body shape not to your liking? Improve physique and boost metabolism with strength training. Sedentary? Get a pedometer and work toward 10K steps per day. Make sense?
hi Darya,
Thanks for getting back to me so quickly! That does make sense, and it seems like a logical way to approach the problem.
In order to keep track of my food intake and exercise habits I think I’ll try a food and exercise journal, just so I have an idea of where I’m at. The only reason I’ve been averse to food journaling is it really reminds me of Myfitnesspal, which I used to be on ALL the time.
But I suppose this will just help me to be more self-aware.
Hi darya,
This is a bit tmi, but I was hoping you could help me out. Since Ive switched over to a plant and legume based diet I’ve had a problem with constipation… Do you know why this is and how to remedy it?
Are you eating enough fat? That would be my first hypothesis.
Hi darya,
I really haven’t been eating that much fat, I always thought fiber was most important for digestive health… Does fat also improve digestive function too?
More that lack of it can be problematic. Too much fiber can also cause problems.
Hmm…how much fiber is too much?
I have lots of digestive issues that run in my family. My sister has celiac disease and I have always had inconsistent digestive issues although never diagnosed with anything specific. I am genetically predisposed to ulcerative colitis (volunteered several years ago for genetic testing).
I have found eating whole foods helps a lot. I try to keep my fiber at around 35 grams a day which seems to run counter to the recommendations for colitis. But anything less than that I start to have digestive issues and am not as regular.
Is it really a case by case, each person is different answer?
Of course, it has to be. These tips may help:
http://summertomato.com/too-many-vegetables-how-to-prevent-gas-and-digestive-problems-caused-by-healthy-eating/
What do you think of spirulina and maca?
Thanks!
I’m sure they’re fine, but I don’t believe in superfoods:
http://summertomato.com/the-myth-of-superfoods/
Hi, Darya!
I am looking to learn more about the relationship between nutrition and skin care. Do you have any resources on this topic that you trust?
My personal interest is adult onset eczema, as my case is mild but enough for me to want to learn more about it. That said, I have a nephew who has had eczema since he was a baby and he’s had those nut allergies that so many children have now, so any light shed on that topic would be interesting as well.
Thanks again!
I don’t know that much about eczema. Personally I would look for review articles on Pubmed: http://www.ncbi.nlm.nih.gov/pubmed
Hi Darya,
I have successfully reached what I believe to be my natural and best weight thanks to foodist. Lately I have started experiencing crazy binges at family brunches/events (this is not regular, I always go back to my stable weight within the next day or two). I realized that when I binge I feel a weird high, it feels as if I was on drugs. Ever heard of that? It’s not making me put on weight in the long-term, I just hate the feeling. Any recommended reads on the science behind bingeing and how to stop once you feel yourself slipping?
Thanks!
Julia
Most of what I’ve read suggests mindfulness is the key. I’d dig into exactly what is going on psychologically. What does the impulse feel like? What is the reward? If you can understand your true motivation you have a chance at stopping it.
Check out Kelly McGonigal’s book, The Willpower Instinct for more info.
Im a BIG milk consumer (mainly in tea & coffee) AND yes I mean huge… about 1L per day 🙁 BUT I truly struggle 2 get onto other things & cut it out….any helpful suggestions? Ive just ‘found’ you via StoneSoup & ordered your book pronto as searching to get my health back & lose weight. ..yep…dairy is a weakness for me….
Thanks so much in advance
TK
I’d start by trying to cut back rather than cut out. Gradually (I mean REALLY slowly) cut back volume and frequency. Usually drink a pint? Try 3/4 pint.
You’re consuming out of habit, not out of necessity.
Hi Darya,
Just discovered and love your blog! I mixed up my own muesli mix from your video but am confused on whether to cook or not to cook! Can I just add the uncooked mix to yogurt, or do you soak your homemade muesli in water before? So far I have been overnight soaking or adding hot water in the morning.
Thanks,
Isabelle
I’ve done it both ways. In the past I’d mix it with yogurt and eat it cold (it’s softer if you mix it the night before). These days I just put it in a bowl, cover it with water and microwave it for 2 minutes and eat it hot with a little unsweetened hemp milk and cinnamon.
Hi darya,
I was wondering if you buy into the weight set point theory? I’ve read a few intuitive eating books that essentially say our bodies work to stay at this “natural” weight and that it’s basically futile to aim for a different size. Do you think this is true?
Yes. Specifically I believe in homeostasis, or the body’s desire to not change rapidly.
That said, I believe the body’s set point can be shifted, it just needs to happen slowly. I discuss this at length in Foodist.
Hi Darya,
Do you know if there are any foods that can increase one’s ability to menstruate? My weight is normal (BMI is ~21-22) but my period is abnormal and I get it infrequently.
Thanks!
Are you currently eating a low-fat diet? Adding more animal fats has been thought to help.
Thanks for your reply!
I’m definitely not on a low-fat diet – I liberally consume fats from things like cheese, avocado, olive oil, and yogurt, but don’t eat a lot of meat (mostly beans, eggs, and fish instead).
Sorry, meant to include this link: http://summertomato.com/how-butter-and-real-food-saved-my-health/
Darya,
Thank you so much for your wonderful blog!
I have heard people say that weight loss is 80% diet and 20% exercise; what are your thoughts regarding that claim?
Thanks!
Lindsay H
I’d say weight loss is 90% psychology. But once you get past that I’d agree with your statement 😉
Hy Daria,
I’ve heard about stop dieting from a doctor here in Brazil and since almost two months I’m dieting free and trying to listening my body and eat real food. Now I’m reading your book. In the first two weeks without dieting I got 4 pounds and since then I’m keeping my weight. Is this normal? I’m starting to be worry…
Hi Debora,
Weight loss isn’t as rapid when you’re doing it the right way. Focus on vegetables, exercise, and mindful eating. Listen to your body and pay close attention when something doesn’t work. (e.g. you end up overeating). It’s a hard process, but you only have to do it once 🙂
Hi Darya! I wanted to ask if you could perhaps do a post (or even a quick reply via ask darya) on what you recommend for dog food / healthstyle. Toaster looks like he’s in fantastic shape and I’m sure you put a lot of thought into how to best meet his needs, so I would love your input. We just adopted a poodle mix puppy, and are totally lost with all the food brands (using Halo right now but not sure if it’s the best), toy controversies (ie all hate against the bully sticks and raw hide – is it justified?), and general care (how do you keep toast clean and non-smelly?! our pup gets dirty so quickly after a play sesh).
Really respect how you put a lot of thought into your diet / health habits and I share the same priorities with how I live my life, but now that I have a dog, I’m worried that I could be creating a negative healthstyle for our beloved puppy and lack knowledge in this area! I know this is a little divergent from typical summertomato content, but would appreciate your thoughts and any personal recommendations or tried-and-true items you rely on. 🙂 Thanks in advance!
Hi Kat,
Feeding Toaster is not a problem I’ve solved yet. I don’t feel good at all about giving him kibble and canned food, but he is so sensitive to people food and I haven’t found a better solution.
I recommend Marion Nestle’s Feed Your Pet Right to answer your questions.
What are your favorite heirloom beans? I’m wanting to try something new but don’t know where to start
thanks!
I like Rancho Gordo and Zursun brands.
Darya,
How to avoid the sweet craving in the middle of the afternoon? What is the best option to eat this time?
The first step is making sure you have a satisfying lunch that doesn’t have a ton of refined sugars or carbohydrates (so you don’t have the crash). Fruit is a great snack option, or something with protein like a boiled egg.
Hi Darya. I love reading your website and watching your YouTube channel. I wonder what your take is on phytic acid. To be honest, I’m so sick of reading radical opinions: it’s either an antinutrient or an anti-cancer vitamin. Should we soak grains, nuts and beans or not bother (which would be so much easier!)?
It’s not a big deal if you have a diverse omnivorous diet. I soak beans to avoid digestive issues, but don’t bother with nuts or lentils.
Hi Darya,
I’m so grateful to have found your blog after a similar chronic dieting experience and recent attempt to return to wholefoods!
My question for you is in regards to gelatin. I’ve read a lot about supplementing with gelatin/ collagen recently, the logic being that our diets often contain plenty of muscle meats but not enough gelatin, plus a range of hormonal and other supposed benefits. What is your take on including/ supplementing with gelatin?
There is definitely something to the idea of eating the whole animal and not just the muscles. I make an effort to eat organ meats whenever possible.
My worry is that it may not actually be gelatin that is missing (slippery slope to nutritionism). Bone marrow/broth (whole food) is probably the best option.
Hi Darya,
Is there a link between soymilk or soy-based food and uterine fibroids? The literature found online is mostly conflicting with some saying to avoid due to its plant estrogen and some saying it is beneficial in preventing fibroids. Your take on this will be highly appreciated. Thank you.
This question is too specific for this comment thread, but here’s some research I’ve done on soy:
http://summertomato.com/soy-healthy-or-dangerous/
Hi Darya,
Is there a link between soy milk or soy-based food and uterine fibroids? The literature found online is mostly conflicting with some saying to avoid due to its plant estrogen and some saying it is beneficial in preventing fibroids. Your take on this will be highly appreciated. Thank you.
Hi Alunsina,
This question is a little too specific for this section of the site, but I’ve done a bunch of research on soy in the past that you can see here: http://summertomato.com/soy-healthy-or-dangerous/
Hi Darya,
A while back you posted a blog post about when your healthstyle is working too well and you start to look too thin. I was looking back for that and can’t find it. Could you direct me to that article?
Thanks!
Angela
P.S. love your book Foodist as well as your site! Always educational.
Yep! It was when I got married. Here ya go:
http://summertomato.com/wedding-worries-and-weight-loss-eating-for-the-big-day/
Hi darya,
What do you think of the healthy at every size movement? They basically just support fat acceptance and being okay with a heavy weight.
I’m not a fan of dieting, but I don’t want to feel bad for wanting to look a certain way either… I did read your blog post on this, but I just wanted to see your thoughts regarding being okay with a heavier size . (I don’t know if you ever heard of the fat nutritionist but she has a website that explains the haes idea better).
Hi Marissa,
I have mixed feelings about healthy at every size. The argument goes: you can be technically overweight and still metabolically healthy, so who cares?
I feel like this argument ignores several other REALLY important aspects of human health. Diabetes and heart disease are important, but so is cancer. Body fat is an endocrine organ. It produces estrogen, and therefore extra body fat is strongly linked to breast cancer risk. It’s also hard on the joints, makes moving around a lot more difficult, creates sleep problems, and the negative psychological aspects go beyond not “looking” good.
Personally I think there’s maybe 10-20 lbs upper limit most folks would be safe in, but more than that the risks are unknown. Scientifically, the evidence is pretty strong that even modest weight loss improves blood pressure, blood lipids, etc.
Hi Darya,
thanks for your thoughtful reply! If you ever have time, I hope that you would do a blog post about all the benefits of being fit and healthy, perhaps aside from wanting to “look good” It would be an interesting one to read!
Hi Darya! Is ‘proper food combining’ a lot of nonsense according to science?
Yes. Variety is important, but there is no “proper” since we don’t really know how nutrition works:
http://summertomato.com/processed-food-vs-real-food/
When you were training for marathons, what did you eat after long runs? I’m wanting to get into running again, but don’t want to gain weight like last time. I want something that will satisfy the post-run hunger beast without packing on the pounds. I’m thinking a hard boiled egg and a small portion of beans and a big helping of sauteed kale and maybe a plain yogurt if I need something to top it off. Am I on the right track?
Hahaha. I’m not the best person to ask about this, because I gained weight during marathon training due to bingeing after long runs. My life is so much less stressful now that I’m not competing.
That said, it does sound like you’re on the right track if that’s enough to satisfy you.
Hi Darya,
I love your healthy approach to food, exercise and living. I can’t tell you how much your insights have helped me improve my health!
I know that a healthy weight is slightly different for everyone, but what is your height and weight? You have the perfect physique!
Also, how have you determined over the years what the best weight is for you? Is it when you feel energetic and strong but not bogged down? I would love your thoughts! 🙂
Hi Johnny,
I don’t give out my exact weight numbers, because I worry that people will focus on the wrong things. It’s fair to say I’m on the low end of the “healthy” BMI range. And thank you for the compliment 🙂
I determined my ideal weight by listening to my body. My original goal weight was about 5-7 lbs higher than where I ended up settling, but I still felt great and naturally lost weight slowly (took 1.5 years for those final pounds) so didn’t worry about it. I know when I get too thin (usually due to stress), and during those times I consciously eat more calories. That happens once every 2-3 years or so. I also gain a bit more than I’d like once every 2-3 years or so, and make some adjustments to where my clothes are comfortable again.
I recommend not focusing on the numbers and instead focus on eating as many delicious healthy foods as possible and being active.
Hey Darya,
I’ve read in Foodist your stance on coffee, you do mention that you’re not referring to the milky/sugary cups of coffee you can get from cafes.
I’ve recently started enjoying soy cappuccino’s with no sugar. Should I only be drinking this occasionally rather than daily?
Those are tasty, aren’t they?
Unfortunately most coffee shops use sweetened soy milk. There’s also the fact that most US soy is GMO and “organic” soy is usually from China, a country known for having serious food safety issues (they often lie about what food actually contains––people have died).
If that’s the worst thing you have all day and you are happy with your weight, it’s fine if you want to make an allowance for your daily coffee. If you care about the sugar or the GMO stuff, or if you’re actively trying to lose weight, you might want to find an alternative.
Thanks for your response, I think i’ll switch back to my herbal tea and save the soy cap’s for special occasions 🙂
Hi Darya! I’m new to your blog and already love it! Wondering if you have any advice for shift workers..for the past 20 years, I have been an emergency room nurse and have varying shifts of 12hr nights and days…have gained extra pounds due to severe cravings at night (once the fatigue sets in)especially for junky carbs! Most of my coworkers experience the same problem…would love it if you had some suggestions about how to handle this….
Hi Jody,
The data supports your claim that shift work is bad for health, and tend to lead to weight gain. The main reason for this is the disrupted circadian rhythms. Unfortunately I don’t have much personal experience with it, and I haven’t come across any reliably good advice on dealing with it (I look).
The way I would personally handle it would be to dig deep into the psychology and what and when your healthy food system breaks down. What are the barriers? What works? How can you alter your behavior and still meet your physical and emotional needs?
If you solve any of these issues, please come back and let me know.
Hi Darya,
Do you have any additional advice for bulimia sufferers? I have read your book and truly believe that’s the way to go but how do I break the ‘habit’ of emotional eating?
Thanks!
I’m really sorry to hear about your struggles. Emotional eating and eating disorders are very difficult, and require deep personal work to overcome. I recommend turning inward, with the help of therapists and spiritual councilors. A great place to start is with mindfulness. I highly recommend the book Radical Acceptance as a starting point.
Hey Darya,
I’ve been trying my best to create some good home court habits for myself, there’s just one I would like to maintain – drinking 2L water a day. I noticed that was one of your home court habits too, I’m curious, does it make much of a difference to your health?
I feel as though I underestimate the importance of drinking enough water so i’m wondering if you feel the difference or does it effect your health/weight when you dont drink 2L of water?
I don’t count my water consumption in liters (or any metric), but I think I drink at least that much. Everyone’s fluid needs are different. I workout a lot, but also eat a lot of veggies (mostly water). I drink water when I’m thirsty.
I think drinking water is important so your brain/body learns the difference between thirst and hunger. Once you’re there, you should have an intuitive understanding of how much you need to drink.
Hello, Daria! I want to ask you, what is your opinion on the approach called Nutrition Response Testing? Thank you! Anyone else: let me know please if anyone had success or the contrary with this approach?
Thank you!
Sorry, I misssp your name before, Darya!
Misspelled! Can’t type on this phone:)))
I’ve never heard of it.
Hi Darya
General question about cooking. From some of your posts I gather that you are not worried about cooking/heating/reheating food using a microwave oven. My friends (all scientists and engineers) have had heated debates about whether microwaving does or doesn’t kill essential nutrients. What are your thoughts please? Thanks!!
I think it’s a moot point. All heat destroys some nutrients, while improving the availability of others. Garlic, for instance, is healthier when microwaved. Besides, if you’re eating a well-rounded diet of Real Food it doesn’t really matter.
Hi Darya,
I recently bought your book Foodist and really enjoyed reading it! I’ve been following your blog for a while, but it helped to clear up some questions for me.
One thing I just wanted to ask you about was how the whole set-point thing worked? In the book you say that occasionally you would eat more decadently, but your weight wouldn’t shoot up like it used to. Do you know how long this takes to happen? Where you weight is that stable? In the past if I dieted and then overindulged I would always be up a couple of pounds. How exactly can I use this set point thing in my favor? thanks for the help!
Great question! The science on set-point theory is really sparse, but I think it holds some truth. For me it took many months, maybe a couple years.
The good news is you know it when you feel it.
Hi Darya,
What if my reward for eating is the feeling of fullness? On a hunger scale, I like to feel like a 7 or an 8. I actually like a full stomach, which I know is preventing me from losing weight even though I’m now eating a lot healthier. I know that eating too much isn’t good, (when I eat too much vegetables I feel bloated, and I know eating too much of anything else will lead to weight gain.) Do you have any advice on how I can learn to enjoy being less full?
Hi Sara,
Great question. In my experience the feeling of “fullness” can vary greatly, depending on what you’re used to. For instance, after being sick or having the flu very little makes me full, whereas when I’ve been eating a lot on a regular basis it takes a lot more.
To adjust it I have a few suggestions. First, eat SLOW. This should be your #1 goal. Chew your food really well. This will make it easier to eat vegetables without getting bloated too.
Try to reduce portions slowly, so you barely notice. Maybe 10% every two weeks. It isn’t a race, the goal is to slowly readjust what your body expects.
Hi, Sara! I’m in the same exact boat with you.
I eat mostly vegetables and meat/fish and some nuts, rice, and sweet potatoes. I chew my food many times except for when I’m not at the dining table (more on that below…) I’d like to build a habit of enjoying food at an amount that makes me feel good, an amount that is certainly less than what I currently perceive is making me feel “full” or “done.” In reality, the amount of food I eat during each meal actually makes me feel uncomfortable (bloated, acid reflux, distracting, etc.)
I’m going to try two things: (1) Only eating at the dining table, as I like to sneak my post-meal “snack” or my second (or third) little serving of the meal while sitting back at my desk, and (2) taking a few short “breaks” so that I can better assess how my stomach is feeling during the meal (and I’m feeling in the moment…stressed, distracted, etc.). We’ll see how it goes!
Thanks for the insights AJ! I’d love for you both to keep me posted on your progress 🙂
Hi Darya,
I am a sophomore in college and living at home with my parents. I just recently purchased and finished reading your book.
Do you have any tips for living in a house with tons of processed foods and two parents who aren’t super keen on buying the whole foods that I ask for?
They are in love with BJs and wholesale buying so when they do get the vegetables and food I ask for it’s from there. I don’t really have the resources to regularly go shopping on my own. (The best I can do is a supermarket in my town that’s walking distance). How can I make the best of my bulk bought vegetables and how can I stick to choosing whole foods when I’m always surrounded by easy outs from cooking? (My parents are the types to buy bagel bites and pre-marinated frozen ribs and frozen pizzas. I don’t blame them they both work a lot and never learned a lot of cooking skills but its proving to be difficult for my own journey).
Thanks a bunch,
Sarah
Hi Sarah,
That’s really tough. All I can recommend is focusing your efforts on the things you can control and make the best of what you can’t. When possible take the opportunity to get more control over your living situation.
Darya
Hi Darya,
What are your thoughts on the “set point” and genetics playing a role in weight? I ask because I seem to always stay at the same weight regardless of how much I exercise and what types of foods I eat. I do lose weight if I restrict the amounts (i.e. go hungry) but of course that’s not sustainable. I’m a size 8-10 and weigh 145-150, exercise regularly and eat mostly whole foods with a huge emphasis on plants. My portions are on the large size for sure (I was apparently always a big eater since birth), but when I eat less I feel hungry and overeat later, so I feel that the portions, while large, are dialed in correctly for me. Maybe this is where I’m going wrong though?
All the women in my family are on the larger size (I’m noticeably smaller). Is a size 8-10 the thinnest I can hope to get given my genetics? Vanity motivates me to be thinner, but not enough to be hungry all the time. Thanks for your insights!
Hi Rebecca,
I wrote a bit about set point in Foodist. I think it is possible to move it, but it happens very slowly.
Reducing portions slightly will probably be most effective. Science shows that people can eat 20% less or more without noticing a difference in hunger. For you I’d start with 10% less until you get used to it. In my experience your body will acclimate to whatever it considers “normal,” so very slow, very small reductions is probably your best bet.
Also work on mindful eating.
What diet and exercise habits give us the best chance of avoiding type 2 diabetes? (Both my parents have it) I find the advice given is often things like “lose weight, eat better, exercise more” which is probably true but quite vague. (I think this would be a great video topic too!)
Eat more vegetables, protein and fat. Avoid refined starch and sugar. Strength training and high intensity interval training.
Basically everything on Summer Tomato and in Foodist will help you avoid it.
Hi Darya,
I have been trying to incorporate 20 mins of deep breathing/mindfulness into my sched, but I hate taking time out of my busy day to do it!
I use the subway or another form of public transportation – do you think deep breathing on the subway with my eyes open would be an adequate substitution to actually taking a chunk out of my day?
Thanks!
Caitlin
Any amount of mindful practice helps.
Hi Darya! I understand that all grain flours, refined or wholegrain, are not great for us as they spike blood sugar up and act like refined sugar. My question is, what about chickpea flour and but flours? Are they actually really healthy and low gi? Thank you!
Maybe they are a little better than wheat flours, but they are still refined food.
Hi Darya,
I’ve just recently bought your book and I could relate to a lot of the things you talked about. I couldn’t agree more that weight loss is primarily a science of psychology. Going away to college for the first time, I gained a few pounds (which in hindsight were so not a big deal), freaked out, and started a pattern of dieting that would always take me two steps forward and three steps back. Three years later, and I’m so glad I stumbled onto your site because what I was doing just wasn’t working. I want to try it your way, learning to listen to my hunger signals again, enjoying dinners out with friends and family, and creating habits that I actually enjoy.
I know this takes planning, and I’ve started a journal to figure out my trigger points and realize what works and doesn’t work for me. My question is, when you first decided to try this approach out several years back, how long did it take you to start seeing a (slow) change on the scale? How long did it take you to refine your home court habits so that eating well became second nature, and how long from then did it take you to reach your current weight?
Sorry for the slew of questions, but your story gives me hope that I can finally break out of this cycle!
Hi Catherine,
I was shocked after just a few months how much more I could eat without gaining weight. I hit my “goal” after about 6 months, and it took another 3 years or so to settle at the lower weight I am now.
HCH took years to refine, but the big ones were cooking, 10K steps and strength training. These have many surrounding subhabits that make them easier (e.g. farmers market) that took more time to figure out.
Good luck!
Hi Darya,
Have you done or know of any good, science based research on essential oils? I’m looking into them as a tool for a healthier lifestyle and trying to not fall prey to bad science.
thanks
I don’t, sorry.
Darya, I really love your articles and am listening to your audio book. I hope you will write another one soon!
My question is what is best to use to wrap leftovers? I read tinfoil is very harmful, so is clingfilm! Plastic containers are full of chemicals that react with food. I know glass is great and I use jars a lot, but what is a poor soul to do with a frequent half an onion or a lemon!?
Thank you!
Don’t stress too much about it. Aluminum foil is fine, just expensive. Even plastics are low risk for cold items (plastics leech far more when heated). I use Ziplock bags a lot, and also Pyrex containers with lids.
Dear Darya,
I have been trying to eat mindfully in the last couple of weeks, but I struggle because I get really hungry at meal times and just can’t help overeating/eating really quickly. I seem to be unable to know when enough is enough… Do you have any suggestions? Do you think I should eat more often? Also, some days my hunger just seems to be bottomless (and its not stress eating, my tummy is grumbling etc). Do you know what the problem could be?
Thanks is advance! lilly
Are you sure you’re eating enough? You might try some strategies for being less hungry when sitting down to eat. For example, try eating a few almonds (5-10) and drink a glass of water 20 min before meal time.
There may also be hormonal issues going on, but you’d need to consult a doctor about that.
Dear Darya,
I have two questions. i have been trying to eat mindfully for the last couple of weeks, but I am still extremely hungry at meal times, which in turn makes me overeat and incapable of slowing down. What do you think is the problem? Should I eat smaller, but more frequent meals? The second questions concerns the fact that on some days I am ravenously hungry. And I don’t think its stress, because I really can feel my stomach growling and myself getting light-headed… Do you know what it could be and how to avoid it? Thanks in advance! 🙂
I answered above, but you should also make sure you’re eating enough of the right things. I’ve known vegetarians to feel this way because they lacked protein and fat.
Thanks! And sorry for writing the question twice, but in the beginning I could not find my own post! 😛 Sorry again!