Why Donuts Aren’t Bad For You | Flexible Dieting – IIFYM

Looking as far back as the 80’s and 90’s we can conclude that we’ve been trying to find the ‘black sheep’ of dieting to blame all our problems on. We appear to have succeeded a few times. For example, in the late 80’s and 90’s fats were blamed for the increase in obesity, diabetes and heart disease. This conclusion led to a huge outburst of ‘fat-free’ products on the market which gave birth to a multi-million dollar market of ‘miraculous’ diet products.

According to Fat Head:

 “Instead of making excuses, they ought to be adopting the long-range goal of making better products,” says Dr. John LaRosa, an internist at George Washington University Medical School about companies who refused to obey the fat-phobic craze.

And stop making excuses they did –  and started making Snackwells, which became a $490 million business by the early 1990s.  Eat all the sugary treats you want — they’re fat-free! It was a long time after this ‘breakthrough ‘ discovery about fat ruining our lives that we realized how bad low-fat products are. It turns out that they are full of sugar and trans fat and actually the calorie content is often comparable to regular fat products. Also, in many cases the low fat products were missing the healthiest types of fat.

Also, the very same Time Magazine in 2016 says:

Dr. Dariush Mozaffarian and his colleagues analyzed the blood of 3,333 adults enrolled in the Nurses’ Health Study of Health Professionals Follow-up Study taken over about 15 years. They found that people who had higher levels of three different byproducts of full-fat dairy had, on average, a 46% lower risk of getting diabetes during the study period than those with lower levels. “I think these findings together with those from other studies do call for a change in the policy of recommending only low-fat dairy products,” says Mozaffarian. “There is no prospective human evidence that people who eat low-fat dairy do better than people who eat whole-fat dairy.”

Full-fat dairy products contain more calories, so experts assumed avoiding it would lower diabetes risk. But it turns out that when people reduce the fat they eat, they usually to replace it with sugar or simple carbohydrates, both of which can have worse effects on insulin and diabetes risk.

So what to do if you want to build an impressive, lean physique and remain healthy?

A so called “balanced diet” has long been recommended but many different trainers, celebs and corporations managed to turn it into some kind of caricature based on their own marketing needs. But luckily, recnetly a new wave of balanced dieting emerged called IIFYM. The concept is based on balance – it  revolves around meeting daily macronutritional intake targets, and not on what you eat to get there. That is, you plan your daily meals to provide you with so much protein, carbohydrate, and fat, based on your goal (lose fat or build muscle). You can also track micronutrients (vitamins & minerals). According to a nutrition expert Alan Aragon :

The main strength of IIFYM is that it doesn’t promote a narrow set of magical foods that dodge your fat cells (which of course they incinerate) and go straight to the muscle. Of course this magic list of foods would be great – if it were true. But of course, that’s all an epic load of bullshit. With a high degree of flexibility in terms of food choices and meal setups, IIFYM can be individualized in order to maximize adherence to the plan. And ultimately, adherence is the make-or-break factor in any diet.  I like how IIFYM is rooted in science rather than imagination & speculation.
Does that mean you can eat donuts? Absolutely. Does it mean you can eat donuts all day everyday? Nope (sorry to disappoint). As long as you eat according to your macronutrient needs and adhere to the 80:20 rule (80% calories comes from healthy, organic and whole foods; 20% max from processed or fast foods).
You may be thinking this all sounds familiar. Yes! It’s simply called reasonable eating. It’s not a single meal or one type of food that ruins your health and fitness. It’s your lifestyle. The 2000’s brought upon us a carbophobia, which just like the fat phobia turned out to be a marketing ploy.
Make sure you eat the right quantities of good whole foods with a sprinkle of treats and you will be just fine!

 

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