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Anchor foods

26 February 2024
Adarsh Gopal

One of the first exercises we have clients undertake is a food log. Idea is simple:

1. Write down and take photos of everything you eat.
2. Get a sense of how much oil/fat goes into your daily eating.
3. How often do you eat out?
4. Is your liquid calorie intake higher than you anticipated.

The next step is to pare back on some foods, include veggies, protein-dominant foods and moderate coffee etc (if required).

Expecting all of the above to happen in one smooth step is unrealistic.

So here’s what I first do. Give the clients 5-8 anchor foods. Foods that need to be included in certain quantities every single day. I don’t sweat over how the food is consumed. I am solely preoccupied with their consumption in any shape or form at any time.

My anchor foods are a protein isolate, some lentils/legumes, veggies, skyr, cottage cheese or paneer and eggs. It could exclude the protein isolate. It could include lean sources of animal protein.

But the idea is simple: make a habit of eating the same foods everyday and learning to use them as ingredients in a variety of dishes across the day.

Takeaway

The easiest way to not be tempted or over-eat is to have consumed the right foods in the appropriate proportions. Rigid plans that dictate prep, amount, time and foods give little leeway or room to ease into habits.

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