219 – Weekly Nutrition Tip: Don’t Displace

by lilla on July 22, 2008

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Tip #15: Don’t Displace
by Dr. John Berardi of Precision Nutrition

There’s a big difference between a healthy diet to which treats are occasionally added and an ‘all-treat diet.’ In the former, unhealthy foods are consumed rarely and in addition to healthy foods. In the latter, unhealthy foods are consumed often and instead of healthy foods. This is called ‘food displacement’ and must be avoided if optimal body composition and health are your goals. Don’t displace nutrient dense food with empty calories!

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Sounds like common sense, but I know I’ve eaten some not so healthy foods thinking it was “ok” as long as I stayed within my calorie goal. But I really do believe that the quality of our food totally affects weight gain or loss. The more I read and the more “diets” I’ve tried from SAD (standard American diet) to vegetarian to raw vegan, the more I’m convinced it’s not just a matter of calories in calories out. I believe different macronutrient types and the quality level of foods directly effects how our body burns or stores energy.

Yesterday, Lynda asked me if I buy or grow my own sprouts (talk about a great food to displace junk food with!) I grow most of my own sprouts except for sunflower sprouts (my fave) which I buy whenever I can find them. Here is a picture of some of my “babies” in progress. This is a jar of alfalfa sprouts after 2 days. It has about 3-4 more days to go. It’s so SUPER cheap and SUPER easy for anyone to grow their own salad. I highly recommend it. You don’t need any fancy sprouters either. Just a jar and a few other items most people have lying around their house.

SHREDDER+ UPDATE:
Thank you everyone for all the good challenge ideas! I’ll compile all the responses and get back to you tomorrow. This is gonna be fun!

********TRINITY MISSION: DAY 43 of 45********



Pure Nutrition:

Bodybuilding Strength Training:

Cardio or Athletic Training:

Weekly Run Total:

  • Jun 22 – 28: 18.56mi – 10″30′/mile – 1498 calories
  • Jun 29 – Jul 5: 17.87mi – 13″16′/mile – 1462 calories
  • Jul 6 – 12: 26.04mi – 14″15′/mile – 2139 calories
  • Jul 13 – 19: 5.27mi – 12″57′/mile – 434 calories

See my July 2nd post, 200 – And They’re Off! Shredder+ Team Begins, for more details about Nike+ and how you can join the Shredder+ Team!

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  • KaliLilla.com
    Thanks Larry!


    Hey Retro,

    I have eaten Kefir in the past. I used to make my own vegan version with almond milk. I love kefir! Haven't had it in awhile. Where do you get/make yours? I need to locate a good culture starter again. I think most cultured futures are amazing, i.e.sauerkraut, miso, Kombucha.



    p.s. Thanks for stopping by and commenting. :)



    Hi Lynda,

    Yes, most seeds will sprout. Mung beans are yummy. I do eat olive oil and vinegar. In fact, lately I've been having a shot of Bragg's raw apple cider vinegar in a glass a water. Great for digestion and I think it's helped me with my quick weight loss these past 2 weeks.



    Michael,

    Takes one to know one, smartie! :D
  • Michael
    Lilla, you are probably correct with your interpretation. I hadn't considered that point (and of course you would..smart one that you are)...thanks!
  • Marbella
    Lilla, just loved your blog today. I saw all this on DEBBIEs blog talking about you and rushed right over. Another question: Don´t most seeds work in becoming sprouts? Not that many places here to buy them...mainly mung beans, and my plan is to try sprouting lots of different things. Do you eat olive oil and vinegar? Am trying to eat as much raw as possible. You are such a GREAT role model. AND your photo sure does show up your new *skinniness*. Congrats for shaking things up so well. For all of us.
    Lynda
  • Retro
    Hi Lilla!


    I've been reading your blog along with others in the RTP circle for the past 3-4 months, I find them all very interesting.



    I was wondering if you've heard of something called Kefir, it is a culture from Eurasia, near the Caspian Sea. My mother attributes her victory over ovarian cancer at the age of 30 purely because of this funny little culture, she's been taking it ever since and will be 69 in 2 weeks. She's a very healthy woman.



    I have been taking this for the past 6 months, in short, it simply keeps you healthy. Some companies claim that you can buy this pre-made, NOT TRUE, they are selling butter milk.



    Anyway, I thought you might be interested, it may not help you to muscle up or cut-up, but I believe your body will be smiling if you give this a go:)



    Regards

    Retro
  • Larry
    Interesting concept - food displacement. Makes sense. Thanks for raising thei issue. BTW - your pic looks great! All the running is definitely working for you.
  • KaliLilla.com
    Hi Michael,


    You eat clean and are disciplined 5 days a week! I think Berardi is referring to people who eat anything all the time but stay with in calorie limitations. That was my interpretation anyway.

    Obviously what you're doing is working gangbusters for you! Looking forward to the big reveal.



    Love, Lil
  • Michael
    Lilla, I think it depends upon what you mean buy empty calories. With the plan I've been on for the past 70 days, I am allowed to literally eat whatever I want on weekends as long as I stick to my caloric goals. It has worked like a charm. I have no cravings during the week and have dropped fat even during a bulk.
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