If you’re eating less but have a hard time losing that stubborn body fat and the problem may be that the food that you’re consuming are hindering your ability to lose fat. So stay tuned by the end of this video I’m going to tell you what you need to look for when shopping for your food, hint, it’s not calories, and understand how processed foods keep you from your goals of weight loss. What’s going on everyone? My name is Justin Martinez with Light Side Wellness. Before we get started with this video be sure to subscribe right here. Be sure to follow me on Instagram right here and let’s get to it. So let’s get our definitions out of the way first and describe what a processed food is. So there are two types of processing we have mechanical processing and then we have chemical processing. So mechanical processing is when you take a single ingredient food think of ground beef, ground turkey, and you take it and put it into a container, ground it up, put it in a jar, etc. So this is actual food because it’s just a single ingredient food that is just being packaged for you. Now for the sake of this video we’re going to be focusing on chemical processing. Now chemical processing is when you’re taking refined or artificial ingredients and you put them with real food or the artificial and refined ingredients are what make up the food. And by the way, when I’m referring to chemically processed foods I’m talking about your breads, pastas, cereals, protein bars, a lot of shakes that are out there on the market. So it’s very important that you be cognizant of the ingredients that in the foods that you’re buying at the store. So let’s talk about three ways that processed foods are keeping us unsatisfied and overweight. So reason number one why processed foods are detrimental is because they lower our thermic effect of food. So you’ll see here that there are three different components that make up your total daily energy expenditure. The first one and the biggest one is your resting metabolic rate usually ranges between about 60 to 75 percent of your total daily energy expenditure per day. The second portion is your activity thermogenesis, which takes up about fifteen to thirty percent But it always depends on the person depending on how active they are. Now this takes into account all of your exercise as well as your non-exercise activity such as mowing the lawn or walking around work, etc. Now the last piece is your thermic effect of food. Now the thermic effect of food only takes up about ten percent of your total daily energy expenditure. However, the types of foods that you eat can really play a part in whether this only takes up 5% or if it takes up about 10 percent of your total daily energy expenditure, which isn’t a lot but it adds up. If you guys would like me to go a little bit deeper into the total daily energy expenditure chart as well as how to enhance it so that way you’re burning more energy throughout the day, let me know by writing down metabolism in the comments below and I’ll be sure to get that to you guys as soon as I can. So your thermic effect of food is just your body’s ability to be able to digest, absorb, and store the food energy that you just consumed. Now the problem with processed foods is that they require a lot less energy to be able to do that as opposed to whole foods. So this was shown back in 2010 when researchers took two groups of people, both men and women, and put them in a whole foods group and a processed foods group. Now the whole foods group was given multigrain bread and cheddar cheese while the processed foods group was given white bread and processed cheese. So what they found at the end of the study was that the group that ate the whole foods or the multigrain bread with the cheddar cheese had burned nearly 50% more energy having to digest, absorb, and store that food as opposed to the processed foods group who burned a lot less energy. So by eating processed foods, you’re eating more calories, but at the end of the day you’re burning less energy. Reason number two why processed foods may be hindering your ability to lose fat is because they are more calorie dense and are very high in processed and refined carbohydrates. So a bag of Lay’s potato chips is about 160 calories, a medium french fry from McDonald’s is around 380 calories, and then a tablespoon of Nutella you’re looking at about 200 calories, mostly of pure sugar. So what do all of these foods have in common? Well, they’re super palatable they’re super calorie dense, they have absolutely no fiber in them. Unfortunately, our bodies didn’t evolve to be eating foods like this. So they react in a detrimental way to our health. So when we eat a processed food, our blood sugar is gonna rise through the roof and what’s gonna happen is we’re gonna secrete a hormone called insulin which its job is to essentially take all of that sugar out of the blood. So when we have a huge spike in sugar in the blood and then all of a sudden insulin drops that sugar level down what’s gonna happen is you’re gonna feel lethargic and then you’re gonna feel hungry again in just a few hours. So to keep this crash from happening and making you more metabolically efficient to burn fat, what you want to do is substitute the processed foods like the chips and the white breads for something like say an apple or banana which has a natural balance of sugar and fiber and is going to make you feel fuller longer. And is only going to set you back around 100 calories as opposed to the processed foods which would be a lot more caloric dense. So reason number three why processed foods may be hindering your ability to burn fat is because they are less satiating and they are engineered for overconsumption. The easier a food is to eat and digest, the less satiating it’s going to be. So a prime example of this is an apple. So for the same caloric amount, the whole apple is going to make you feel more full as opposed to the semi-solid form which is applesauce. Now the applesauce is also going to make you feel more full than the liquid form, which is apple juice. This is important because you want to be getting your nutrients from the whole unprocessed apple as opposed to the processed applesauce and the apple juice. Plus store bought juices are just sugar in a bottle anyways so stay away from them as much as you can. The reason why I say as much as you can is because it’s hard. These foods are programmed to make us want more and more of them. So we want foods that are naturally salty, fatty, and sweet because our bodies think that’s where the nutrients are. Unfortunately, with processed foods the manufacturers will always substitute the nutrients for artificial ingredients and for highly refined carbohydrates. These food manufacturers know what they’re doing when they make these highly palatable foods that are full of refined carbohydrates and artificial flavors. They know that our brains are going to release a neurochemical called dopamine that is related to pleasure as well as learning. When this is released when we eat highly processed food, they understand that our bodies are going to want more and more of that food. Before you lose hope thinking that you lack the willpower to put the kibosh on processed foods, remember that it’s not your fault that your brains been hijacked and wired to eat this way. The good news is that you have the power to rewire it. Before I go over there shopping those guidelines I want to know if you guys have any questions about anything we’ve gone over so far? If you have any questions please leave in the comments below and I’ll be sure to answer them as soon as I can. Once you’ve made your grocery lists, be sure to save these guidelines somewhere in your phone that way processed foods don’t somehow end up creeping into your shopping cart. Guideline number one, avoid foods that your great-great-grandparents probably wouldn’t recognize. If it wasn’t here when they were alive it’s probably processed and it’s not food. Guideline number two, follow the five ingredients rule. So if a food has more than five ingredients it’s probably not a food it’s probably a product and you shouldn’t be eating it. Now bread is a good example of this. Bread is typically made up of flour, yeast, water, and a little bit of salt. But you’ll see that most breads out in the market have ingredients lists that are paragraphs long. Another one you want to look for is milk. Especially if you are a chocolate milk drinker as chocolate milk can be a hotbed for high fructose corn syrup. Guideline number three, avoid any foods or products that make health claims. These health claims can be bought and are typically marketing gimmicks and are essentially meaningless. Just remember real food never needs a health claim. Guideline number four, pay more eat less. So in the last couple of decades we’ve found hours out of our day to spend time searching surfing through the web or scrolling through social media. We’ve also found money to be able to pay for subscription services, Netflix ,Hulu, pay for cable, as well as our cell phones. So let’s devote some of that lost time as well as some of that lost money and put that towards more preparation time for our food and buying the real food. This ties into what we were talking about earlier in the video where highly processed foods are engineered for overconsumption. Now if you’re buying the less food, but you’re buying more whole unprocessed food your satiety signals are gonna kick in with the whole unprocessed foods, and you’re gonna end up eating less food at the end of the day anyways. Guideline number five is not necessarily something you could use at the grocery store, but you could use at home and that is practice mindful eating. So when you’re eating be sure to eat very very slow enjoy every single bite and really feel how the food is making you feel and as opposed to if you were eating processed foods. Thank you all for watching. Hope you found this video to be helpful. If you did make sure to give this video a like and share it with someone that you care about. Now before you go make sure that you subscribe to the channel right here. Be sure to follow me on Instagram right here. Thank you all for watching and I’ll see you guys next week. Peace.