Implement a whole food diet for two to three weeks to potentially alleviate chronic symptoms like fatigue, irritable bowel syndrome, autoimmune conditions, vague pains, and improve mood, energy, sleep, and blood pressure.
Cease consumption of ultra-processed foods to potentially reverse negative health impacts such as weight gain, inflammation, sleep disturbances, digestive issues, low mood, and reduced physical activity, as observed in a 30-day trial.
Focus on reducing the overall pattern of ultra-processed food consumption, aiming to keep it below 60% of your total calories, as a high dietary pattern of these products is definitively harmful.
Always read ingredient labels on food products to understand exactly what you are consuming, as many common items, even those perceived as healthy, can contain numerous ultra-processed ingredients.
Focus on consuming ‘one-ingredient foods’ like broccoli, cabbage, tomatoes, onions, or garlic, which naturally lack ingredient lists and health claims, indicating their unprocessed nature.
Prioritize cooking your meals at home, as this practice, regardless of the specific ingredients used (unless making extreme candy-based cakes), generally provides a health benefit compared to consuming industrially produced foods.
Be wary of foods with health claims like ’low fat,’ ‘prebiotic,’ ‘supports your immune system,’ or ‘30% less sugar,’ as these are often indicators that the product is ultra-processed and potentially harmful.
If you find yourself questioning whether a food product is ultra-processed, it is likely that it is, serving as a useful heuristic to guide your food choices.
Recognize that if a food product has an ingredient list, it is likely an industrially produced food, contrasting with whole, unprocessed foods like broccoli which have no ingredient list.
Opt for bread made with only three core ingredients: water, wheat, and salt, as this indicates ‘real bread’ compared to ultra-processed versions containing numerous additives like refined oils, gluten, and emulsifiers.
Do not consume bread that lists sugar as an ingredient, as sugar is an unnecessary additive in real bread and is typically found in ultra-processed versions.
Be cautious of food products made in large factories owned by transnational food corporations, as there’s a high likelihood they are ultra-processed and could cause harm.
Be cautious of foods that are incredibly soft and can be consumed very quickly, as this is a characteristic of ultra-processed products designed to bypass satiety signals and encourage overconsumption.
When evaluating food, focus on how it is made rather than labeling it simply ‘good’ or ‘bad,’ as the processing method determines whether it is health-promoting or not.
If you identify as having an addictive relationship with ultra-processed food, similar to alcohol or tobacco, consider complete abstinence rather than attempting moderation, as addicts often struggle with cutting down.
If you do not have an addictive relationship with ultra-processed foods, occasional consumption of a single item, like a treat after exercise, is unlikely to be problematic within an otherwise healthy diet.
When transitioning from an ultra-processed diet to a whole food diet, expect rapid improvements in sleep, bowel function, and overall well-being, potentially within 48 hours.
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