Stop treating your diet like a comic book movie villain—some of these so-called ‘forbidden foods’ aren’t the enemies they’re made out to be, especially with an intentional diet.
Brad is a university lecturer with a master’s degree in Kinesiology and is a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA). He has competed as a drug-free bodybuilder, is a cancer survivor, and a 21 year veteran of the Air National Guard. Brad has been a Primer contributor since 2011.
Getting in shape these days is more confusing than ever, said Captain Obvious, but I’m not about to aggrandize some new dogmatic belief that will fix all of your dieting woes or tell you to eat what you want–but avoid (single food/ingredient here) at all cost! Of course, eating an entire pie before bed will most likely halt any progress you’re attempting to make, but eating a healthy diet full of nutritious foods shouldn’t be as strict as you think either.
We live in a diet culture of extremes. “Avoid this, eat only that, don’t eat at this time or you’ll kill your gains.” Everyone has their own little community of followers that swear by their beliefs. Exclusion diets, vilified foods, and contrarian viewpoints (just for the sake of it) have flooded our feeds and have made us a bit delirious in the meantime. It all makes for great clickbait, but is it really what we need to get into great shape?
Below are seven examples of foods that have been, at one point or another, cast into the fiery pits of dietary oblivion and relegated to the “do not eat” blacklist. You’ll soon learn that you don’t have to belong to a food cult to get healthy and in shape.
Dairy
You’ve heard the claims–humans are the only species who drink other animals’ milk. Or that you might be lactose intolerant or have a dairy sensitivity. I’m sure you’ve also heard about all the “success” stories about how people have quit dairy and now their lives are filled with joy, more money, and unbelievable adventure.
Yes, there are those in the world who are lactose intolerant or sensitive. If you suspect you’re in this category, consult a medical professional to be certain. Otherwise, there is no reason to cut out this highly nutritious, protein-rich food. Milk, for example, is relatively cheap, contains complete protein, and has the best of both worlds when it comes to types of protein. It has both quick-digesting whey protein and slower-digesting casein protein. Plus, if you choose fat-free or low-fat varieties it can serve as a great post-workout drink if you don’t have any supplements lying around.
Beef
In the world of nutrition, the pendulum has swung more about beef than a politician on controversial issues during a campaign year. Many moons ago beef was a bit vilified due to its relatively high fat and cholesterol content. Then it became the belle of the ball when everyone started on the keto kick and glorified protein as the new savoir of all humanity. Meat and water diet, anyone? But as with all things extreme, the answer usually lies somewhere in the middle.
With its newfound street cred, beef is still a great source of protein even when trying to get lean.
Since we now know more about the nuance of fat as it relates to the bigger picture of a healthy diet–mainly that it’s healthy in small to moderate amounts–it can be a welcomed addition to any meal plan. Just be sure to choose lean cuts, trim off any excess visible fat, and practice good hygiene during food prep. Packed with tons of essential vitamins and minerals (vitamins B12 and B6, and minerals such as iron, zinc, selenium, and potassium) it can be an essential tool in effective workout recovery.
Fruit
Fruit is another food group that has been abused over the years. We’ve all heard (at least I hope you have) to eat your fruits and vegetables. But through the magical power of social media, anything can now be vilified. Some will claim fruit is poisonous while others will rant about the sugar content (I’m still looking at you, meat and water diet).
It’s the sugar issue that has most people doubting the nutrient power of fruit. Firstly, fruit sugar (fructose) is naturally occurring and doesn’t act like table sugar–and also not to be confused with high fructose corn syrup which is highly processed and man-made. Secondly, fruit possesses a cornucopia (pun intended) of value from numerous vitamins and minerals to an excellent and tasty source of fiber. As with any type of food, too much can quickly be trouble. Fruit is still considered a carbohydrate and you don’t want to wind up wearing those extra calories. A good rule of thumb is to pick from a variety of fruits, choose a few favorites, and enjoy them as a snack instead of highly processed, sugary options.
Starches/Bread
Ah yes, good old-fashioned bread–or should I say starches in general. With the resubmergence of high-protein and fat and low-carb diets, starches, like a nice warm dinner roll bathed in honey butter, have become the equivalent of believing the earth is round–or is it flat this week? Who would have thought bread would be as divisive as politics?
Starches are fuel. If you train in any capacity, your body needs carbohydrates to function, recover, and come back stronger, faster, and/or better the next round. Carbs are protein-sparing, meaning they allow protein to focus on its primary role: repairing and building tissues, such as muscle, instead of being used for energy. This lets protein do its job while carbs handle energy needs.
As with all foods, type matters. Opt for high fiber and wheat categories. Whole wheat (not whole grain) breads, whole wheat pasta, fiber-rich, natural oatmeal, and all types of vegetables like potatoes.
Juice
Juice is another item that gets a bad rap. No, we aren’t talking about Sunny D or that “purple stuff.” This includes drinks such as apple juice, orange juice, or any other naturally occurring juice drink that hasn’t been ultra-processed and slapped with a cute mascot on the bottle. Yes, juice in excess can add unwanted extra calories to your diet. Calories that could have been utilized in the form of fiber-rich foods or more protein. But don’t fret too much. As long as you avoid those products mostly advertised in between cartoons you should be okay in moderation.
Opt for natural or unsweetened versions of apple juice, low-sugar or no-sugar orange juice, and other fruit juices that have no added sugars–only those found naturally in the actual fruit itself. Finally, and most importantly, be sure to drink in moderation. One trick is to draw up a half and half. Cut a serving of juice in half and fill the rest with water. This may require some getting used to, but you’ll still get the taste without a boatload of guilt.
Condiments
There’s nothing sadder than seeing the lone dieter in the corner at a party clutching his dry chicken and rice painstakingly attempting to force down his tasteless, cardboard of a meal all in the name of a desired six pack. Whether it’s ketchup, bar-b-que sauce, mayonnaise, or even salt, whenever we hear the word diet we tend to automatically vilainize these added ingredients. We immediately eliminate condiments in hopes to “eating clean” or whatever that means.
Back in the real world, we have permission to add condiments to our diets. The point at which we get in trouble is when we haphazardly add gobs of ketchup, mayo, and salad dressing without adhering to portion control. The first step is to read labels. This simple act will make you more aware of how many calories, sugar, fat, or whatever ingredients are included in each serving. Second, become a mindful eater while becoming cognizant of proper serving sizes. In other words, stay present with each meal and bite while you’re eating. Really taste your food, try to recognize every ingredient, and you’ll soon find that you won’t need massive amounts of condiments in order to enjoy eating.
Sugar
Finally, we get to more of a food ingredient than a food category. Possibly nothing has been as more vilified than sugar. Sugar has been dragged to the gallows and hung repeatedly for being responsible for every ill that mankind has encountered. From metabolic disease to global warming, sugar seems to be the Phantom Menace of foods. It’s found in almost everything we eat if it’s in a bag or can.
But sugar isn’t all bad in a well-balanced, healthy diet. Some sugar in your diet will not completely sabotage your efforts. First, you’ll want to try to reduce or eliminate added sugars in your current diet. Sometimes this can be a simple substitute such as opting for reduced or no-sugar oatmeal instead of the sugar-filled flavor packets or carefully reading labels on snack foods and operating for low-sugar choices. Once you’ve cleaned things up, you can enjoy the occasional dessert or treat. By significantly reducing added, hidden sugars in everyday foods, sugar’s impact on your life will be greatly reduced.
In closing
Loosen your grip on some foods that you’ve been brainwashed into thinking you need to never lay eyes on again. Read labels, practice portion control, and make some practical, sound decisions. After all, you have a life to live, people to see, and things to do. Don’t be that guy coughing up dry chicken all in the name of getting lean.