I interviewed Dr. Barry Sears for my nutrition podcast show a few months ago and I wanted to share some of his top tips for weight loss and better health overall. For those of you who don’t know, Dr. Barry Sears is the founder of The Zone Diet and author of the best-selling The Zone series of books.
Here is a summary of Dr. Sears’ top tips for healthy and natural weight loss.
1) Eat Two-Thirds Fruits and Vegetables with Every Meal
Most of us know we should be eating more fruits and vegetables every day. The question is – do you? Do you eat 7-13 servings of fruits and vegetables every day as recommended by the USDA and countless Cancer societies all over the world?
If you really want to lose weight and keep it off the healthy way, you have to be eating lots of fresh fruits, vegetables and berries. These foods are loaded with natural antioxidants, enymes and phytonutrients that help reduce oxidative stress, stimulate healthy immune function, protect your circulation, reduce your risk for cancer, and help you lose weight naturally.
Some people are afraid of eating fruit. They think, “Fruit has fructose and so it’s bad and it will make me gain weight.” NOT TRUE!
Fructose is a fine sugar to consume when it comes in the WHOLE FOOD form of fresh fruits. An apple, for instance, has fructose but it also has tons of fiber like healthy pectins that reduce your risk for heart disease and slow the intake of sugar in your body. These healthy fibers and antioxidants will prevent your blood sugar from spiking and will NOT make you gain weight. On the contrary, eating these healthy fruits will help you lose weight!
It’s the isolated, concentrated, processed sugars from white sugar, white flour, baked goods, candies, cookies and processed foods that you have to avoid. These processed sugars will indeed spike your blood sugar and make you gain weight. So avoid them at all costs!
2) Eat Protein with Every Meal
Dr. Sears gives a very simple way to determine if the meal you’re eating is a healthy, balanced meal for your body type. How long do you stay full for after eating the meal? If you get hungry quickly after a meal, that means it was not a good meal for your body. It went through you too quickly and is probably because it contained processed foods, white flour, white sugar, or just not enough protein and fiber.
When you eat a good meal, you should feel full for at least 4-5 hours afterwards. If so, then that’s a good meal for your body type. Simple!
3) Eat Enough Omega-3 Fats
Omega-3 fats are essential for a healthy body and for natural, healthy weight loss. Dr. Sears talks about the research on Omega-3 fats showing that they dramatically help with weight loss by reducing inflammation. There are literally thousands of studies showing that weight loss and inflammation are linked.
For a much more in-depth discussion of natural weight loss, you can listen to my interview with Dr. Barry Sears below from the Authentic Health Coaching podcast show. Enjoy!