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[quote=Anonymous]OP I have been on a dietary change journey this last year or so, going through stages of letting go of unhealthy eating habits.

What’s really worked for me is keeping nearly all refined sugar and ultra processed food products out of the house. That eliminates most of the foods that are hyper palatable and encourage bingeing behavior. I have some raw unfiltered honey in the house and use that sparingly and I allow myself (but don’t always use it) a single portion of very dark (70%+) chocolate per day. Sweet treats these days are mostly fresh berries or other fruits in whole form.

I also cut way back on meat and dairy consumption - I still use some cream and Parmesan cheese and sour cream in sauces but not large quantities compared to prior consumption habits. Saturated fats also inclined me to binge and they are linked to insulin resistance so I cut back on them.

My diet is very focused on consuming the RDA or higher of fiber every single day from whole food, not supplements. Getting that much fiber means lots of whole grains, beans, vegetables, fruits, nuts and seeds. These foods feed healthy gut bacteria which in turn creates short chain fatty acids (SCFAs) that cannot be gotten in any other way, only from having healthy gut bacteria and feeding them the food they need - FIBER.

Sugar, emulsifiers, saturated fats feed a whole different set of gut bacteria - bad ones which don’t make SCFAs and which instead over time can cause leaky gut and many other issues most importantly metabolic disorder.

It helps to think of your body like a precision engineered luxury automobile. Would you pour sugar in the tank if such a machine? Would you pour in so much extra gas that it spilled out all over the paint job? Would you throw gunk and grime into the works? No, you would give it the very highest quality fuels in just the right amount. That’s the best way to think about a healthier relationship with food. Or at least that’s helping me.

I still want my food to be delicious and I’m learning how to do that with healthy whole food recipes. Today I made whole grain penne with sautéed asparagus and homemade sundried tomato pesto sauce topped with Parmesan and toasted pine nuts. 
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