Imagine the concept of a stable table supported by four legs—this metaphor illustrates how achieving a comfortable weight relies on four key pillars, as explained by nutrition expert Barbara Plaschka. These pillars encompass what we eat, how much we consume, when we eat, and how we eat. Emphasizing the importance of nutrient-rich foods, portion control, hunger recognition, and mindful chewing, she advocates for a holistic approach to weight management that centers on enjoyment and listening to our body’s signals, rather than strict dieting rules.
Imagine a crucial structure supported by four pillars. What comes to mind? That’s right, a table. However, you definitely don’t want to resemble a table! Nutritionist and emotions coach Barbara Plaschka, who founded the online program kauGENAU, frequently utilizes this metaphor to illustrate that achieving a comfortable weight relies on not one, two, or three, but four pillars for lasting stability.
It’s important to understand that not only reaching but also maintaining a comfortable weight is the goal.
Let’s take a closer look at these four pillars, including the significance of proper chewing:
1. Pillar: What Are We Eating
Even though I may have previously painted the ‘what’ aspect of our diet in a negative light, it’s clear that our food choices greatly affect our weight and body shape.
Our bodies require consistent nutrient intake to operate effectively. While some amino acids and fatty acids can be synthesized internally, we must obtain essential nutrients from our diet. If these nutrients aren’t supplied regularly, our bodies signal hunger, hoping we will respond by consuming the necessary food. Our cells are continuously active, even during sleep.
Most regeneration occurs while we sleep, allowing cells to recharge and recover. Think of it as a pit stop where each cell gets repaired, recharged, and cleaned for the next day. The meals we consume throughout the day dictate what resources our cells can utilize during their recharge. Relying heavily on energy-dense, nutrient-poor foods like chocolate and chips puts our bodies at risk, making us more susceptible to diet-related conditions such as diabetes, obesity, and cardiovascular diseases.
Foods rich in sugar, white flour, and fat are calorically dense but lack nutritional value. While they may fill our energy tanks, they do not support recovery. For our bodies to successfully recharge every day and prepare cells for the next day, we must regularly consume nutrient-dense foods. These are primarily found in whole, unprocessed items like vegetables, fruits, herbs, plant-based oils, and protein sources, both animal and plant-based. The quality of animal products is crucial, as it depends on the animals’ feeding and living conditions. If you opt for animal protein sources, it’s advisable to choose organic products.
The Perfect Plate
A balanced plate should consist of over half vegetables and fruits, prepared with high-quality oils. It’s essential to recognize that fat doesn’t automatically cause weight gain; our bodies need fatty acids for health. Insufficient fat intake can lead to hunger as our bodies signal for essential nutrients. It’s recommended to consume one tablespoon of high-quality oil, such as olive, rapeseed, walnut, or flaxseed oil, for every 25 kilograms of body weight each day.
The ideal plate also includes a palm-sized portion of high-quality protein from either plant-based or animal sources, plus an optional small serving of starchy sides like potatoes, pasta, rice, or grains. Mixing colorful ingredients on your plate ensures a variety of nutrients.
2. Pillar: How Much Are We Eating
Quantity is crucial. Although everyone looking to lose weight theoretically understands that portion size matters, implementing this knowledge can be challenging—especially with a typical diet mindset. I vividly recall my time using the ‘Eat Half’ method; whenever I placed a small portion on my plate (as the diet suggested), I thought, ‘Oh no, this will never be enough!’ The more I tried to halve my portions, the more I ended up eating double or triple the amount.
This scenario is similar for those counting calories or points. Or, to be more precise, those who let an app or smart device do the counting, provided they input the correct details. While this can heighten awareness and encourage a shift towards nutrient-rich, low-energy foods over high-energy “treats,” adherence is essential.
It’s understandable when someone stops using the app and continues eating. It’s like cleverly outsmarting the system; after all, isn’t it said that rules are made to be broken?
Prohibitions and rules only add excitement. Just like Eve in the paradise. Do we really believe we can offload the responsibility for our eating habits onto technology and expect that process to run smoothly?
Those who strictly follow the rules may find success, yet many of my clients have failed to achieve their comfortable weight despite counting calories or points. Instead, they carry a heavy weight of guilt: ‘I can’t even stick to the simplest rule: eat less than I burn.’
3. Pillar: When Are We Eating
What’s your first thought when reading this section title