What you’ll need: An unsalted, unflavoured cracker, like a water cracker, and a timer (the stopwatch function on your phone will work nicely). If you eat a gluten-free diet, swap the cracker for a small piece of raw peeled potato.
If you noticed that the cracker changed taste in:
You thrive on carbs, and up to 50 per cent of your kilojoules can come fromcarbohydrates, which means you can eat around 250g of carbs a day. The remaining 50 per cent of kilojoules should be divided between fats (30 per cent) and protein (20 per cent).
Up to 35 per cent of your kilojoules can come from carbohydrates, so you can eat 175g of carbs a day. Another 35 per cent of your kilojoules should come from fats, and 30 per cent from protein.
Working out your ‘carb type’ is just the start
In his book, The DNA Restart, Dr Moalem outlines a number of other strategies that contribute to sustainable weight loss and good health, by ‘syncing’ your dietary and lifestyle habits with your genes.
“Everyone, regardless of whether they’re trying to lose weight or not, can improve their genetic health by aligning what they eat and how they live with their genetic make-up,” says Dr Moalem. “It pays to remember that while there’s been an association between weight and health for a long time, we now know that it’s not always the case – you can actually be skinny and unhealthy, leading a lifestyle that harms your DNA, which shortens your life span.” That’s why the focus of The DNA Restart is the genes we inherit from our ancestors. “By learning to not only eat for those genes, but to take better care of them as well, through reducing inflammation and activating inherent DNA repair mechanisms, we can reset our course to health and longevity,” he says.
“Called the fifth taste, foods rich in umami qualities make you feel satisfied faster,” says Dr Moalem. Potent sources of umami include miso, tamari, dried mushrooms, yoghurt, tomatoes, prawns, Worcestershire and fish sauces, fatty fish like mackerel, salmon and sardines, and hard cheeses like parmesan.
Dr Moalem recommends drinking between two and four cups a day. “Oolong tea binds dietary fat and prevents your body from absorbing it, so it’s a natural and effortless way to arrive at your optimal weight.”
Dr Moalem is a big advocate of ‘slow living’, which includes everything from slowing down your eating speed to developing a healthy, sleep routine. “A great way to start practising slow living is making the effort to do the ‘First Bite/Last Bite’ exercise at least once a day, with a meal.” Here’s how it works:
- Once you’ve had your first mouthful of food, wait 30 seconds before taking another bite.
- You can then eat ‘normally’ but try to make the meal last for at least 30 minutes.
- When you’re coming to the end of your meal and there’s only one mouthful of food left on your plate, stop and wait 30 seconds before you eat it.