There are several food groups scientifically proven to heal hormones and lower setpoint weight. The set point diet has incorporated this science into a plan that brings results. Here are the dietary strategies that will lower your setpoint weight and prevent or heal disease.
Here are the 4 main SANE food groups:
Non-Starchy Vegetables - 10+ servings per day
Non-starchy vegetables contain plenty of fiber and water that create bulk in your stomach. These vegetables fill you up quickly, and since your body doesn't digest fiber, it stays in your digestive tract longer, which keeps you full longer.
Try some of these SANEly good-for-you non-starchy vegetables: spinach; cauliflower; asparagus; onions; romaine lettuce; broccoli
Nutrient-Dense Protein - 3-5 servings per day
Protein takes more calories to digest than do fats or carbohydrates, so eating more protein automatically revs up your metabolism. Studies also show that when consumed, protein sends signals to your short- and long-term satiety hormones. It fills you up quickly and keeps you full for a long time.
Studies show that when people eat high amounts of protein, they unconsciously eat fewer calories overall. Finally, increasing your protein intake will also decrease or eliminate your sugar and carb cravings.
Here are some great nutrient-dense protein choices: salmon, lean meats; grass-fed beef; nonfat Greek yogurt; cottage cheese; egg whites.
Whole-Food Fats - 3-6 servings per day
Whole food fats are also filling, and they will not make you fat. Just make sure you eat the whole fat and not just the oil because the whole fat contains all the water, fiber, and protein necessary to nourish your cells and lower your set point weight.
And here's a big bonus: when you replace sugars and starchy carbs with whole-food fats, your body will become a fat-burning rather than a fat-storing machine. It will realize it prefers fats as a fuel source, and it will start taking it from your fat stores.
Check out these awesome whole-food fats: coconut; cocoa/cacao; flax seeds; olives; almonds; chia seeds
Low-Fructose Fruits - 0-3 servings per day
Low-fructose fruits can be a great after-dinner dessert or in-between meal snack.
Here are some great choices: goji berries; grapefruit; lemon; blueberries; peaches; oranges
Eating Fewer inSANE Foods
While eating more of the above foods, try to eat fewer of these foods:
Heavily processed foods. These are usually packaged, boxed, or canned, and found on the center aisle of the grocery store.
Sugar. An easy way to cut your sugar intake by half is to eliminate soft drinks and other sugar-sweetened beverages from your diet. Also, if you focus on whole foods and try to reduce your processed food consumption, you will also reduce your sugar intake.
Starchy carbs. Bread, rice, corn, and other starchy carbs spike blood glucose levels. Try to reduce or eliminate these from your diet. It's not as hard as you might think. You can make your own bread with almond or coconut flour, for instance. Or, instead of eating starchy rice, purchase or make riced cauliflower.
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