If your fat or sick or eating a western diet, skip dinner or breakfast and drink a glass of water instead.
"Skip a meal" the best advice I can give you!
Not just grams of different nutrients
~Proteins
~Fats
~Carbohydrates
~Fiber
Other Aspects of Nutrition.
Not all fats are the same, while excess saturated and trans fats are clearly unhealthy, mono-unsaturated and unsaturated fats from plants like avocado, coconut, peanut, walnut, olives, are very healthy.
Some complex carbs contain fiber are perfectly fine component of a balance diet. Not all bread is the same for example. Some peanut butter has no sugar added, others have lots of added sugar and other oils added. Some jam and marmalade very high in added sugars, others are much lower in sugars.
Not all proteins are the same. Oily younger fish, like sardines are packed with DHA and EPA which are fantastic for our brains and skin. I like thigh meat more than chicken breast, because the thigh meat has more flavor. I love seasoned grilled tofu packed with flavor. I really enjoy high quality steak sometimes. I avoid processed meat with added nitrates or nitrites. I try to avoid ultra processed foods entirely.
Glycemic Index
This tells you how a given food impacts blood sugar levels, or blood glucose levels after you eat the food
Digesting Food, Blood Glucose & Insulin Tells Cells to Absorb Glucose = Fatter
Sugary, starchy, simple carbohydrates break down quickly into sugars that raise blood sugar. If these are eaten in excess, in large serving sizes with hundreds of grams of simple carbs, they can increase blood sugar to unhealth levels, causing insulin resistance to form over years of eating life that, then metabolic syndrome disorders like diabetes type 2 or T2D, or high blood pressure or hypertension, obesity, chronic inflammation, heart disease and increases the risks for certain kinds of cancers that feed rapidly developing out of control cell growth tumors with glucose from elevated blood glucose from eating lots of simple cheap sugars and starches and carbs, especially without eating enough fiber to balance the carbs, or fats or proteins to comprise a more nutritionally complete meal.
Proteins break down into amino acids that cells use throughout the body. In excess, protein can become elevated blood glucose levels.
Fats or lipids are ultra-low glycemic foods that barely affect blood glucose. Before the widespread availability of insulin to treat diabetes, patients were prescribed an ultra-low carb diet like ketogenic so that they would eat foods higher in fat and protein and ultra-low in carbohydrate, to avoid problems caused by high blood sugars.
Apple vs a Candy Bar
Think of the vitamins and enzymes in an Apple even if it has the same amount of carbs as a similar size candy bar, they are nutritionally completely different. Looking at protein, fats, carbs, added sugars and fiber content obscures the bigger truth. People have started eating easier faster UPF foods that have no history in the human diet. Home cooked meals are disappearing like real men, as the rate of fatherless children also on the rise. It seems that personal moral integrity has taken a backseat to radical extreme selfishness.
UPF = Preventable Disease from Dietary Excess
Consumers of UPF are almost like a metabolic science experiment, in what is plausibly responsible for the diseases of civilization, namely the mass adoption of ultra processed foods high in added sugars, modified starches, simple carbs, and very little or no fiber.
Science of Sugar
Not sugar itself, but excess sugar consumption because added sugars present in many kinds of food that are popular and widely consumed. From soda or pop to unhealthy fruit juices or jams packed with lots of added sugar, look for foods with less added sugar and try to limit sugar intake to less than 50 grams per day. If people used sugar like black pepper, and that was the only source of sugar in their diet, then that would be perfectly metabolically healthy for almost everyone. It's the excessive consumption of added sugars that is making people fat and sick and implicated by many studies as a causal factor in the development of Type 2 diabetes, obesity, heart disease, high blood pressure and increased risks of strokes, clots and embolisms, or edema in the legs and neuropathy.
Activity & Fitness
Not just food, but sitting around dangerous by reducing circulation, causing blood to pool up in your legs causing edema, ankle swelling, knee pain and worse damage to your nerves causing a loss of feeling in the feet which causes diabetic foot ulcers that resist healing properly and rob some people of their mobility, sadly. Go for a walk, jog or gentle run, or hike a hill or trail or go for a bike ride or sign up and attend a fitness class, or go swimming or do weight training with a personal trainer to get started. Working out improves bone density and staves off loss of muscle or muscle wasting known as sarcopenia in older men. You can also do lunges, squats, angle lifts, calisthenics using your body weight and gravity.
Watch "How to Workout at Home Videos on YouTube" like this http://youtu.be/vc1E5CfRfos?si=O4tbu2Sw8F9iu7y-
Avoiding Over Processed Foods
Junk and UPF foods typically contain higher levels of omega 6 inflammatory seed oils, added sugars with many different names in the ingredients, and higher levels of added sodium that along with the sugars and unhealthy fats raises blood pressure and health risks of eating them.
Think of real foods around the outside of a grocery store or supermarket that have been real food all along, all throughout history, like vegetables, leafy greens, nuts, seeds, fungi, fruits, whole grains with the fiber and bran., or products with sprouted grains and lean protein with less saturated fat, olives, coconut, healthy fats from walnuts and chia seeds and similar. Cook at home and make delicious food with spices and herbs for added flavor, taste and aroma. Watch "How to Make Home Cooked Meals" on YouTube like this one http://youtu.be/LzWb_P4lYgA?si=YG0Z2KFOOtnYEsSx
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