No Such Thing As A Healthy Diet!

Intro

Let's face it, there's no such thing as a "one size fits all" healthy diet that works for every single person on the planet. 

But don't worry, there are still plenty of healthy foods out there that can do your body some good - no matter how weird or exotic they might seem.

And sure, some fad diets like Carnivore, Keto, Weight Watchers, and even the elusive Barbie diet etc. can be effective because they eliminate all the junk food that's been holding you back. 

But before you go all in on the latest trend, ask yourself: 

“Is my diet truly improving my overall health and vitality or am I just really hungry all the time and annoying to be around at dinner parties?...”

The human body is an amazing machine that strives to maintain balance and equilibrium, a state known as homeostasis. The body knows how to be at good health by default, that is to be in physical shape and full of vitality. We just need to provide it with sufficient energy and reduce the stresses imposed on the body.  

Every person is unique, including the shape and function of their internal organs, and this means that different people may process foods differently. A healthy diet is one that provides you with a sense of "positive energy" every time you eat.

In this article, we will discuss how the body self-regulates and the benefits of consuming a diverse range of nutritious foods while eliminating "dead" or unhealthy options. We will explore how to identify the foods that are optimal for your personal diet; and how a bad diet can compromise your vitality. 

While this topic can be complex, we won't get too deep into the science-y stuff. I will just give you some highlights and throw in some resources to follow up (I will link to the resources soon in an update version. For now, you can read and then email me if you would like clarification on anything).

Disclaimer: All the information on this article are ideas and practices that I have formed from my own experience and knowledge synthesised from practitioners in the Holistic Health industry. This is not a prescription for diet, nor is it a solution to any health issues you may have. Always seek appropriate advice and guidance before implementing any major changes that may affect your health.

Why Do We Eat Food?

Well, it's not just because it tastes good (although this importantly relates to cravings). We actually need food for energy, which is why a “healthy diet” is one that boosts our vitality every time we eat.

But seriously, from the moment we were conceived in the womb, our bodies have needed energy to grow and function properly. As we age, we must continue to consume healthy, nourishing foods to replenish the cells that make up our bodies and support all of their functions.

When we eat food, it's broken down into three main macronutrients, all of which play important roles in maintaining good health: 

Proteins

Come from sources like animals and legumes, break down into peptides and amino acids that are essential for building cells and supporting enzyme function. 

Carbohydrates

Come from plants like fruits, vegetables, and grains, break down into sugar and starches and serve as a primary source of energy for all living things and a structural component of cells. 

Fats

Come from sources like oils, nuts, meats, and dairy, break down into triglycerides and fatty acids and serve as a structural component of cell membranes, a source of insulation, and a means of energy storage.

Disappointingly, just focusing on macronutrients isn't enough to sustain optimal health. 

The process of breaking down food into molecules in the digestive system is called metabolism. An individual's metabolism is influenced by their genetic makeup, lifestyle factors like physical activity and sleep, and the environment of their gut microbiome. 

Conversely, if too much energy is spent on metabolisation and detoxification, when eating unsuitable foods, it can compromise our vitality. 

So to improve our health through nourishment, it's important to consider two factors: 

(1) Nutrient Density - how much nutrients per serving

(2) Caloric Volume - the amount of calories per serving

To which I categorise a diet as either "Asset-based" or "Liability-based." 

Read the following two headings to learn more about this. You can also refer to my Quadrant diagram to make sense of what I mean, here (to be published in update).

Is Your Diet An Asset

An asset is a resource with economic value with the expectation that it will provide future value. Nutrition can be seen in the same regards when referring to the body. We must ask ourselves:

“If I consume this meal will I gain more nutrients for the expense of my energy?”

Any food will suffice to maintain the body's vital functions but does is it really the correct fuel? To truly optimise vitality, all bodily systems must be in balance - this is where things go one level deeper, from ‘macro’ to ‘micro-nutrients’. Now, I could explain and show you a diagram of how micronutrients stimulate or inhibit hormones, which are effectively the boy’s messaging system.

To eliminate the science-y jargon, we must accept that minerals and vitamins, which are sourced from whole foods, play a major role in the bodily processes; and the human body is a phenomenal, self-regulating machine, that seeks a relative equilibrium between its interdependent bodily systems.

Simply put, if you give the body a variety of nutrients it will take what it needs and discard what it doesn’t. 

Although there are indeed protocols that can determine deficiencies in micronutrients - these vary from complex lab tests to simple questionnaires etc. However, as my approach is holistic I will focus on some simple and natural methods for discovering foods which may be an Asset to your body.

A Natural and Effective Guide to Satisfy Food Cravings 

This is the most primitive way to know if you are meeting the body’s nutrient requirements, by responding to your cravings. Ayurvedic medicine identifies six tastes by which all foods can be categorised: Sweet, Sour, Salty, Bitter, Pungent, and Astringent.

The richest foods are alive. For food to be alive it should be able to decay, like plants and animals in their natural form. If you’re craving one of the six tastes and you happen to be in a natural environment, which foods will you forage for?

You learn more about which foods are associated with the Six-Tastes, here (to be published in update)…

A Beginners Guide to Gut Health

Gut health refers to the overall health and functioning of the digestive system, including the stomach, small intestine, and large intestine. A healthy gut is important for proper digestion, absorption of nutrients, and the elimination of waste. 

It is also home to a diverse community of bacteria (gut culture), known as the gut microbiome, which plays a role in immune function, metabolism, and overall health. A varied, whole food-based diet, including fermented foods and adequate fibre, can help to support gut health.

You can learn more about which foods promote a good gut culture and effectively eliminate waste, here…

Is Your Diet A Liability

The term ‘liability’ generally refers to an item that accrues expenses. In this case I refer to foods that are expensive or taxing in energy and yield little return in nutrients.

Feeling sluggish and low on energy at times? 

It can be a sure sign that your diet is a liability. While it's crucial to get enough nutrients for optimal health and vitality, it's also important to consider the types of foods we are consuming. 

When it comes to eating for optimal health and vitality, it's not just about getting enough nutrients - it's also about choosing foods that don't drain the body's energy. Liability foods, as the name suggests, utilises a lot of energy to be metabolised and then costs even more to be detoxified.

Processed and packaged foods, for example, can be loaded with additives, preservatives, and other substances that can be tough for the body to process, leading to a phenomenon known as autointoxication.

Simply put, autointoxication is when waste material builds up in the digestive system and releases toxins into the body, causing a variety of health problems like IBS, bloating, fatigue, skin issues, and even bad breath. 

One major factor that can contribute to autointoxication is a lack of fibre in our diet. Without it, it can lead to constipation and a build-up of waste material in the digestive system, as there is no bulk to essentially pass it through the gut and then out into the toilet in good time. 

If you want to boost your energy and support optimal health, it's important to first focus on limiting the stresses imposed on the body and encourage efficient bowel movement with more fibre-rich foods into your diet. This can include options like fruits, vegetables, legumes, and whole grains, which can help to bulk up stools and keep things moving along in the digestive system. 

So the next time you're feeling sluggish, take a closer look at your diet, and monitor your symptoms and energy in relation to your stools!

You can learn more about a simple system I used to Log my diet and symptoms, without all the complicated tech, here (to be published in update)…

Calories vs Nutrients 

Dear Mass Gainers and Weight Watchers,

I understand that Macro management may increase muscle mass and reduce body fat etc. but does it promote vitality? And let's be real, who wants to spend their days counting every single calorie like it's the most important thing in the world?

Instead of obsessing over calories, we should be focusing on getting the most nutrients out of our food. After all, what's the point of consuming a bunch of empty calories if they're just going to leave you feeling sluggish and unfulfilled?

Now, I know what you might be thinking:

"But wait, aren't calories and nutrients the same thing?" 

Well, not exactly. 

Calories are a measure of the energy that food provides, they are determined by the amount of heat produced when a food is burned in a lab setting, and can be affected by the type and amount of macronutrients, fibre, and other indigestible substances, as well as the method of preparation. 

It's important to focus on the quality of calories, rather than just the quantity, in order to nourish the body and provide sustainable energy.

Nutrients are indeed the substances in food that nourish the body and should be the main focus when it comes to our diet.

So, let's say you're hungry and in need of some energy. 

You have two options: (a) 800-kcal burger meal or (b) 800-kcal whole foods meal (lean meat and vegetables, for example). 

While both options may provide a similar number of calories, the whole foods meal ‘b’ is going to give you so much more bang for your buck. Not only will it be more filling and satisfying, but it will also provide a range of nutrients that will support your body's natural processes and keep you feeling energised. 

On the other hand, that burger meal might give you a temporary energy boost, but it's likely to leave you feeling sluggish and unfulfilled.

In short, calories aren't everything. When it comes to choosing what to eat, it's important to focus on nourishing, whole foods that will support your body's natural processes and keep you feeling energised. So go ahead, give those empty calories the boot and embrace the power of nutrients!

You can learn more about how to calculate your caloric maintenance, here (to be published in update)…

Discover Your Perfect Diet

It's important to note that just because a food is considered a "whole food" does not necessarily mean that it will be well-suited to everyone's metabolism. It's always a good idea to pay attention to how different foods make you feel.

Ultimately, the key to finding a healthy diet is to focus on whole, nutrient-dense foods and to listen to your body's needs and cues. By paying attention to how different foods affect your energy level, mood, and overall well-being, you can learn to make choices that support your unique nutritional needs and boost vitality, which will allow the body to heal itself and remain healthy

Determining your unique metabolic type can be a helpful approach in identifying your specific dietary needs. This can be achieved by paying attention to your body's physical and emotional responses to different types of foods.

Step One

The first step in this process is to understand the different metabolic types that exist. There are generally three categories: protein type, carbohydrate type, and mixed type. 

Protein types tend to do better on a diet high in protein and healthy fats, while carbohydrate types thrive on a diet rich in complex carbs and lower in protein. Mixed types fall somewhere in between, requiring a balance of both proteins and carbs.

Step Two

Once you have an idea of your metabolic type, you can start paying attention to how your body reacts to different foods. Do you feel energised and satisfied after a meal, or do you feel sluggish and hungry? Do certain foods give you digestive issues or cause cravings?

All of these factors can provide clues about what types of foods and nutrients your body is lacking or responding well to.

Incorporating a wide variety of whole, unprocessed foods is always a good idea, as this ensures that you are getting a range of nutrients. It's also important to listen to your body's hunger and fullness cues, and to eat when you are truly hungry and stop when you are satisfied, rather than forcing yourself to finish a certain amount of food.

Step Three

Create a system for logging your food intake and monitoring your energy. Revise and make adjustments to food inline with your cravings and ‘metabolic type’.

Overall, discovering your unique metabolic type and specific dietary needs can be a helpful process in achieving optimal health and vitality. It may take some trial and error, but paying attention to how your body responds to different foods and nutrients can ultimately lead to a diet that nourishes and energises you.

You can learn more about this diet concept and gain more insight on how this could truly bring the body back to health, here (to be published in update)…

Conclusion

Take a deep breath! 

You've reached the end of our discussion on healthy eating. By now, you should have a better understanding of how the body self-regulates and the importance of consuming a diverse range of nutritious foods while eliminating "dead" or unhealthy options.

You should also know how to identify the foods that are optimal for your personal diet and overall health, and the factors to consider, such as nutrient density, caloric volume, and the diversity of your diet.

But remember, a healthy diet isn't just about the food you eat. It's also about listening to your body's cravings and eating mindfully. It's about finding a balance that works for you and your unique needs. It's about nourishing your body with the fuel it needs to revitalise and thrive, rather than just survive.

So don't be afraid to experiment and find what works for you - or even reach to me for some advice.

Don't get too caught up in the latest diet trends or food fads. Just focus on nourishing your body with healthy, whole foods, and you'll be well on your way to a happier, healthier you. 

All the best to your continued journey towards optimal health and vitality!

Peace & Love,

Holistik Mustik