Join the SelfHacked Community & get our welcome bonuses
There are many unhealthy eating habits. Too much sugar, salt, or animal products are as bad as many other healthy or unhealthy foods if you eat them in excess.
Instead of listing every food with a dose limit for how much is too much, I have four simple tips to limit unhealthy eating.
If you struggle with chronic inflammation and would like a blueprint to create the best diet for yourself, check out the SelfHacked Lectin Avoidance Diet.
Unhealthy Food to Limit
1) Limit Calorie Intake
US standards for male calorie intake per day is around 1500+ calories. I consume up to 800 Calories, and I try to empty my liver’s glycogen stores once a day by intermittently fasting or eating small portions.
Energy is wasted in converting sugar to fat and vice-versa. Once the liver is full of glycogen, the body doesn’t have an option about what to do with the excess.
A review found that calorie restriction improves longevity in many organisms from yeast to mammals [R].
Longevity measures include energy production, oxidative stress, insulin sensitivity, inflammation, and hormone levels. These may involve preventing cancer, heart disease, blood pressure, and diabetes [R].
2) Limit Added Sugar
A study of 32 people showed that drinking fructose-sweetened drinks is worse than glucose for obesity [R].
A meta-analysis found a correlation between drinking sugar-sweetened drinks and developing metabolic syndrome and type 2 diabetes [R].
Although, almost as many people develop symptoms of metabolic syndrome without sugar drinks [R].
Glucose increases insulin and glucagon-like polypeptide 1 (fullness) and lowers ghrelin (appetite) more than fructose, as found in 20 healthy adults [R].
Sugar, soft drinks, and sweetened fruit consumption correlate with developing pancreatic cancer [R].
3) Limit Artificial Sweetener
After mentioning you should limit added sugar, you should also limit artificial sweetener.
In a study of 9,514 people over a span of nine years, studies found that diet soda was associated with developing metabolic syndrome while milk prevented it [R].
A two-year study of 168 Chinese patients with hypertension found that stevia decreased blood pressure and improved quality of life [R].
4) Limit Trans Fats
In a study on 59 people, changing the trans fat content of their margarine for three weeks changed their blood cholesterol levels, raising LDL and decreasing HDL [R].
Health Tools I Wish I Had When I Was Sick
At SelfHacked, it’s our goal to offer our readers all the tools possible to get optimally healthy. When I was struggling with chronic health issues I felt stuck because I didn’t have any tools to help me get better. I had to spend literally thousands of hours trying to read through studies on pubmed to figure out how the body worked and how to fix it.
That’s why I decided to create tools that will help others cut down the guesswork:
- Lab Test Analyzer – a software tool that will analyze your labs and tell you what the optimal values are for each marker — as well as provide you with actionable tips and personalized health and lifestyle recommendations to help you get there.
- SelfDecode – a software tool that will help you analyze your genetic data from companies such as 23andme and ancestry. You will learn how your health is being impacted by your genes, and how to use this knowledge to your advantage.
- SelfHacked Secrets – an ebook where we examine and explain the biggest overlooked environmental factors that cause disease. This ebook is a great place to start your journey if you want to learn the essential steps to optimizing your health.
- SelfHacked Elimination Diet course – a video course that will help you figure out which diet works best for you
- Selfhacked Inflammation course – a video course on inflammation and how to bring it down
- Biohacking insomnia – an ebook on how to get great sleep
- Lectin Avoidance Cookbook – an e-cookbook for people with food sensitivities
- BrainGauge – a device that detects subtle brain changes and allows you to test what’s working for you
- SelfHacked VIP – an area where you can ask me (Joe) questions about health topics
Check out Lab Test Analyzer!
Get personalized up-to-date science-backed lifestyle, diet, and supplement recommendations based on your lab tests!