The one thing you can do right now is make a good food choice at your very next meal. I can tell you to go workout, but you might not have the time. I can tell you to stop stressing out but you probably won’t. But the one thing you will most likely do today? Eat. So I want you to make the next choice a high micronutrient one.
Beans. Vegetables. Berries Have your eyes glazed over yet? Wake up! Wake up!! It isn’t enough for you to eat your vegetables be- cause everyone tells you to.
You need to really know why you must eat them and the reasons have to be compelling—and they will be. (Dr. Joel Fuhrman, a partner of ours, explains this better than anyone I know. I’ll introduce him in a moment.)
I have a question for you to consider. Why can’t we stop at one slice of pizza? Why is portion control so hard? Because you can’t control portion control when you are hungry. Your hunger almost always takes over. You go in with good intent, thinking, “I’ll just have one slice of cheese.” Sometimes you can actually stop at one when you’re focused, or when you have an event coming up and you have to lose the weight.
But in real life, in everyday life? One slice becomes five— especially at night, or after you’ve had a bad day. The reality is, after one piece of pizza, you’re actually still hungry—for good reason. The typical portion-control strategies set you up to eat a restricted amount of very low-quality nutrient foods. One piece of pizza rarely fills you up because there are very few micronutrients in pizza, and only foods with a high micronutrient profile can curb your hunger. All the discipline in the world—the mantras like “nothing tastes as good as thin feels”—goes out the window when you’re really hungry.
And you’re really hungry. And this is because the only thing that makes you feel full is high micronutrient eating.
MICRONUTRIENTS VERSUS MACRONUTRIENTS
All food has macronutrients (that is,proteins and fats), but some food has higher micronutrient content (plant based phytochemicals) than other foods. Micronu- trients are nutrients required by people in small quantities to orchestrate a range of physiological functions.
Micronutrients give us the best fuel and, most iimportant, help us feel full. Examples of micronutrients are calcium, copper, and manganese. Some of the most common foods we eat—like pizza and pasta— have a poor micronutrient profile and the Eats have a high micronutrient profile.
On the Cheat System, you won’t have to worry about the macronutrients, but you will want to remember that foods with lots of micronutrients are what makes us feel full.
The Best Diet Pill You Can Buy—At the Grocery Store
If we were to put a hundred doctors and diet experts in a room, every- one would disagree about the best way to help people lose weight. But the one thing all those experts would agree with is that eating vegeta- bles and other high-nutrient foods is important. Incorporating more of these foods in your diet will help you drop pounds, increase your energy, and improve your overall health.
Vegetables are a must. Most people know veggies are good for them nutritionally, but can be harder to include in their meal, so they just think, “I’ll do it next time.” But here’s the truth: Research has shown that simply increasing the amount of high-nutrient food in your diet is more effective for weight loss than controlling or decreasing por- tion sizes of any food. In fact, people who eat high-nutrient foods not only tend to weigh less than people who eat more low-nutrient foods, but they also eat more food. You read that right. They eat a ton more food, but they weigh less. You may be thinking, how is that possible?
There are three reasons why.
1. All Calories Are Not Created Equal
Keep in mind that 100 calories of salad is totally different than eating 100 calories of an apple, potato chips, or Snackwell’s. But here’s what I want you to focus on, which comes back to the rea- son it’s so hard to stop at one slice of pizza: If you choose the salad, you’ll eat more food—and you’ll be full longer.
High-micronutrient foods contain more fiber and water. Eat- ing 100 calories of peppers, cucumbers, or spinach will make you feel fuller, for longer, than 100 calories of any so-called “healthy” food like brown rice or whole-wheat pasta.
Our stomach digest foods with fiber slower than it digests any- thing processed. Your stomach digests a tablespoon of sugar in six minutes. A slice of whole-wheat bread? There’s some fiber in that so you digest it in about twenty minutes. But kale? Hours. Unlike the bread or the sugar, your body has to work harder to digest the kale. And while you’re digesting it, the high fiber con- tent will keep you feeling full.
2. The Best Little Fat Burners in the World
On the Cheat System, you can eat however much it takes of the Eats—which are all high micronutrient foods—that you need to feel satiated and full. You can eat as much as you want, no restrictions, because Eats are the key to you feeling full. How did we discover this “full” secret while everyone else is out there chanting willpower slogans while they’re starving? Through Dr. Joel Fuhrman. Fred Nazem, health visionary, investor and founder and former chairman of Oxford Health, first introduced us to Dr. Furhman. After we read his books and research, it was impossible to go back.
In Eat to Live, Fred Nazem proves that even if you eat more volume (a bigger amount) of high-micronutrient foods than you would of low-micronutrient foods, you end up eating fewer calories. Fuhrman’s program is based on the acronym G-BOMBS (greens, beans, onions, mushrooms, berries, and seeds) because these foods have the most powerful anti-fat storage effects and the highest level of micronutrients.
Consider kale (or spinach, or greens) versus brown rice. If you eat 100 calories of kale, you’ve eaten about 3 cups of kale—versus 100 calories of brown rice, where you’ve eaten about a 1 ⁄2 cup (cooked). (If you were to eat 100 calories of pizza, that would be half a typical slice.) You may have eaten the same amount of calories, but the kale gives you more bang for your buck—and you will feel full!
And here is where it gets interesting: Eats not only keep you feeling full, they help you burn fat. The Eats, especially mushrooms (always make sure they’re cooked), function as “angiogenesis in- hibitors.” Angiogenesis is a process that results in the growth of new blood vessels from pre-existing vessels. In cancer, for example, angiogenesis occurs when a tumor grows large enough to need its own blood supply.
What’s interesting is that the growth of fat tissue is dependent on this exact same process. When you increase the amount of high- nutrient foods, especially broccoli, mushrooms, onions, greens and berries, you are eating a diet that fights angiogenesis, making it hard for fat to get its own blood supply and grow.
Researchers are starting to look into what they call “pharmacological manipulation of adipose (body fat) tissue (to) offer a novel therapeutic option for the treatment of obesity and related metabolic disorders.” Translated into English, that means that drug companies are trying to turn the properties of these foods into drugs. But you don’t need that—you just need to eat the Eats in order to give your body the same results: losing weight.
3. No More Hunger or Toxic Withdrawal
I was with a family member a few months ago at lunchtime, and we both made salads for ourselves. I made a huge salad and filled a large bowl, similar in size to a family salad bowl. She made a salad about one-third the size of mine and placed it on a square appetizer-size dish. So we ate: my salad in this huge bowl, and hers on this little dish. We had nearly identical salads but we had completely different portion sizes.
When we were both done eating, she said that she was still hungry; she actually said, “I’m starving.”
I responded, “Of course you’re still hungry! Who wouldn’t be starving on that little tiny dish of salad?”
“You ate a pretty big bowl, didn’t you?” she replied. I told her that I always eat out of a big family-sized-bowl or order at least two or three vegetables sides at a restaurant, because that’s what keeps me from being hungry.
She responded, “Do you think I could make and eat another salad and still lose weight?”
The answer is yes. YES! YES! YES! Vegetables are the best diet pill in the grocery store. I told her to go out that day and buy two large salad bowls. Why two? Because if you have two, then one will almost always be clean.
The truth is, most of us don’t eat enough high-nutrient foods (Eats) to not feel hungry. But on Cheat System, you will—your body will be getting what it needs to feel full and satiated, even between meals.
A study published in 2010 Nutrition Journal showed how people who ate low-nutrient dense foods tended to be hungrier more often than people with high-nutrient dense diets. That may be why, when you eat a sandwich for lunch, you end up craving a latte and a scone just a few hours later.
Interestingly, the researchers hypothesized that one of the reasons why the people in the study had less hunger on a high-nutrient diet is because a low nutrient-dense diet can cause “toxic hunger,” hunger that wasn’t true hunger but rather was caused by metabolic dysfunction. Increasing nutrient density reduces the feeling of toxic hunger, making the sensation of hunger much more tolerable.
While eating a diet high in vegetables and fruits, your body simply doesn’t have the same hormonal reactions as it would on a portion-controlled only diet. Your blood sugar and insulin are rel- atively stable, and your body doesn’t freak out about having enough food to fuel itself.
You feel full, and because you’re eating enough during the day, you don’t dive into the cheese and crackers every night. That said, we still want to be able to have cheese and crack- ers. We can’t only eat high-nutrient foods 100 percent of the time. Well most of us can’t. Which is why the Cheat System works. You feel full from your Eats, but you still have your Cheats. Like a glass of wine. Or chocolate. Or bacon. Or whatever you need to feel satisfied.