45: Weight Loss: It's Not (All) About the Food

Weight loss is the result of consuming less calories than you burn (calories in < calories out).  Most weight loss diets are sold to you with the idea that some foods are “good” for you (i.e., fat and protein) while others are “bad” for you (i.e., carbs and ultra processed foods).  There is a notion that if you just stopped eating the “wrong” foods and replaced them with the “right” foods that you’ll lose weight.But what exactly are these “right” foods and “wrong” foods?  Diets focused on eliminating ultra processed foods (Paleo), eating the right macronutrients (Keto, Atkins), manipulating meal timing (alternate day fasting, time restricted feeding), and reducing hunger (Keto, high protein) aren’t any more effective than one another or their opposite counterparts.  But why is that?Maybe it’s because weight loss, despite being treated like a good food bad food math equation, isn’t actually about the food at all.  14 of 25 weight change correlations are not directly related to food, only 2 of the 9 factors associated with increased longevity are connected to food, and only 1 of 8 categories of wellbeing are associated with nutrition.In today’s episode, The Nutrition Grouch talks about exploring some of the “upstream” decisions that determine what we eat and how much of it we eat.Some of the topics in today’s episode include: Why do we try to solve the problem with the problem? (0:26)Ultra-processed food, macros, meal timing, and hunger don’t really matter (1:25)Food has no inherent meaning, only the one you attach to it (6:28)14 of 25 weight change correlations are not about food (7:31)Only 2 of 9 longevity factors are about the food (8:36)The Blue Zones and “the Power 9” (9:09)Nutrition: only 1 part of 8 components of wellness (12:14)Like an NFL quarterback, nutrition gets too much credit and too much blame (14:39)Can you achieve wellness without good nutrition? (16:55)Can you have good wellbeing with only good nutrition? (17:41)What are a few simple questions to ask yourself to be well? (18:19)What’s enough? (20:09)Everything in “selective moderation” (21:32)What is essential? (23:46)The myth of “having it all” (24:54)Try to ignore the noise, which is almost everything (29:11)The opposite argument, weight loss IS all about the food (32:48)I’m absolutely against food warning labels (33:50)My problem with blaming ultra-processed foods (35:49)Our ancestors would have killed for our modern food environment (39:57)