Eat to Beat Your Diet

1. Rethink body fat: It's an essential organ with critical functions

Fat is not to be feared but rather respected, although we do need to keep it under control.

Fat is an organ. Like your heart, liver, and lungs, fat plays crucial roles in your body. It stores energy, releases hormones that control metabolism, and generates heat. Fat insulates your body and cushions your organs. However, excess fat, especially visceral fat around organs, can lead to health problems.

Types of fat matter. There are two main types of fat:

• Subcutaneous fat: Under the skin, making up 90% of body fat
• Visceral fat: Around organs, making up 10% of body fat in healthy individuals

The distribution of fat changes throughout life and differs between men and women. While some fat is necessary, excess visceral fat is linked to various health issues, including metabolic syndrome, cardiovascular disease, and certain cancers.

2. Not all calories are equal: Focus on nutrient-dense, fat-fighting foods

You can eat to beat fat.

Quality over quantity. The type of food you eat matters as much as how much you eat. Nutrient-dense foods contain bioactive compounds that can help fight fat and improve metabolism. These include polyphenols, fiber, and other micronutrients that support your body's health defense systems.

Key fat-fighting foods include:

• Fruits: Berries, citrus, apples, pears
• Vegetables: Broccoli, leafy greens, garlic, onions
• Seafood: Fatty fish, shellfish
• Herbs and spices: Turmeric, cinnamon, chili peppers
• Beverages: Green tea, coffee, water

These foods contain bioactives that can:

• Activate brown fat and increase thermogenesis
• Improve insulin sensitivity
• Reduce inflammation
• Support gut health

3. MediterAsian eating: Combine Mediterranean and Asian culinary wisdom

MediterAsian is how I eat every day, with my food choices inspired by the traditions that span these cultures.

Best of both worlds. The MediterAsian approach combines the healthiest elements of Mediterranean and Asian cuisines. Both regions are known for longevity and lower rates of chronic diseases. Their traditional diets emphasize:

• Plant-based foods
• Seafood
• Healthy fats (e.g., olive oil, omega-3s)
• Herbs and spices
• Moderate portions

Culinary diversity. This approach offers a wide variety of flavors and ingredients, making it easier to stick to long-term. It's not about strict rules but rather adopting principles of healthy eating that have stood the test of time across cultures.

Key principles of MediterAsian eating:

1. Eat fresh, seasonal ingredients
2. Use healthy cooking methods (e.g., steaming, stir-frying, grilling)
3. Practice moderation
4. Enjoy meals as a social experience

4. Activate brown fat to boost metabolism and burn harmful white fat

When activated, brown fat draws down on fuel stores found in white fat—it's a natural consequence of brown fat's job as a space heater.

Brown fat is metabolically active. Unlike white fat, which stores energy, brown fat burns calories to generate heat. Activating brown fat can increase metabolism and help burn excess white fat. Adults have more brown fat than previously thought, primarily around the neck, collarbone, and spine.

Ways to activate brown fat:

1. Cold exposure (e.g., cold showers, lowering thermostat)
2. Eating certain foods (e.g., chili peppers, green tea, coffee)
3. Exercise

Bioactive compounds like capsaicin (in chili peppers) and catechins (in green tea) can trigger brown fat activation. Regular activation of brown fat can lead to increased energy expenditure and potential weight loss over time.

5. Intermittent fasting: A powerful tool to reset metabolism and fight fat

MediterAsian Intermittent Fasting also offers fringe benefits to the body's health defense systems: angiogenesis, regeneration, microbiome, DNA protection, and immunity.

Fasting is natural. Our bodies are designed to go through periods of fasting and feeding. Intermittent fasting extends the natural overnight fast, allowing the body more time to burn stored fat and perform essential cellular repair processes.

Benefits of intermittent fasting:

• Lowers insulin levels, allowing fat burning
• Triggers autophagy (cellular cleanup)
• Improves insulin sensitivity
• Boosts brain function and neuroplasticity
• Supports gut health

Flexible approach. The Eat to Beat Protocol recommends a 12-hour (or less) eating window. For example, eating between 8 AM and 8 PM. This can be adjusted to fit individual schedules and preferences. The key is to have consistent fasting periods, allowing the body to tap into fat stores and perform metabolic reset functions.

6. Small weight losses yield significant health benefits

You don't need to lose much weight to score big wins for your health.

Every pound counts. Even modest weight loss can lead to substantial health improvements. Research shows that losing just 5-10% of body weight can have significant benefits for metabolic health, cardiovascular risk, and overall wellbeing.

Health benefits of small weight losses:

• 1-4 pounds: Lower blood pressure, reduced risk of heart failure
• 5 pounds: 18% lower risk of breast cancer
• 10-12 pounds: 39% lower risk of endometrial cancer, improved blood lipid profiles
• Up to 20 pounds: Reduced risk of diabetes-related mortality

These benefits underscore the importance of setting realistic, achievable goals. Rather than aiming for dramatic weight loss, focus on gradual, sustainable changes that can lead to long-term health improvements.

7. Personalize your approach: Find your own sustainable way to eat healthily

There's no need to limit yourself to a single approach because there is no ultimate "right" approach.

One size doesn't fit all. The most effective approach to healthy eating is one that you can maintain long-term. This means adapting the principles of healthy eating to fit your preferences, lifestyle, and cultural background.

Steps to personalize your approach:

1. Identify foods you enjoy that are also nutritious
2. Experiment with new healthy foods and recipes
3. Adjust meal timing to fit your schedule
4. Be flexible and adapt to changing circumstances

Learn from experience. Keep a food journal to understand how different foods affect your energy, mood, and overall wellbeing. Use this information to refine your approach over time. Remember, the goal is to find a way of eating that supports your health and that you can stick with for life.

8. Mindful eating: Be aware of what, when, and how you eat

Being intentional and mindful will help you make every decision count when it comes to your food and your health.

Engage all senses. Mindful eating involves paying full attention to the experience of eating and drinking. It's about being present in the moment and aware of your food choices, hunger cues, and eating habits.

Practices for mindful eating:

• Eat slowly and without distraction
• Listen to physical hunger cues and eat only until you're full
• Distinguish between true hunger and non-hunger triggers for eating
• Engage your senses by noticing colors, smells, sounds, textures, and flavors
• Learn to cope with guilt and anxiety about food
• Appreciate your food

Benefits of mindful eating include better digestion, reduced overeating, greater satisfaction with meals, and a healthier relationship with food overall. It can help you make more conscious food choices and be more in tune with your body's needs.

9. Avoid ultra-processed and fried foods to optimize metabolism

Stay away from fried foods. As appealing as they may be (I really like crispy textures), deep-fried foods are high in calories because they absorb the fat in which they are fried.

Ultra-processed foods harm health. These foods often contain added sugars, unhealthy fats, and artificial additives that can disrupt metabolism and promote weight gain. They're typically high in calories but low in nutrients, leading to overconsumption and nutritional deficiencies.

Examples of foods to avoid or limit:

• Sugary drinks and snacks
• Packaged snacks (chips, cookies)
• Frozen meals
• Processed meats
• Fast food

Healthy alternatives. Instead of fried foods, opt for baking, grilling, roasting, or air frying. These methods can provide similar textures without the excess oil. Replace ultra-processed snacks with whole fruits, vegetables, nuts, or homemade options using whole ingredients.

10. Hydration matters: Choose water, tea, and coffee over sugary drinks

Water is the very best beverage you can consume, followed closely by tea and coffee.

Hydration supports metabolism. Adequate hydration is crucial for overall health and can support weight management. Water helps transport nutrients, regulates body temperature, and aids in digestion and metabolism.

Benefits of water, tea, and coffee:

• Water: Zero calories, essential for all bodily functions
• Green tea: Contains catechins that boost metabolism and fat burning
• Coffee: Caffeine can increase metabolic rate and fat oxidation

Avoid sugary drinks. Sodas, fruit juices, and other sweetened beverages are major sources of empty calories and can lead to weight gain and metabolic issues. Even diet sodas with artificial sweeteners can disrupt gut health and metabolism.

Tips for staying hydrated:

1. Start your day with a glass of water
2. Keep a water bottle with you throughout the day
3. Drink water before, during, and after meals
4. Choose unsweetened tea or coffee for variety
5. Infuse water with fruits or herbs for flavor without calories

Last updated: October 23, 2024