Bright Line Eating: What You Need To Know!
Image Credit: A portion of protein and fruits, Image Source: Pexels

Many nutritionists have concluded that diets don't function because of the yo-yo effect. Some people are trying to reduce weight succeed at first, but then they lose momentum and start gaining all the weight back. However, looks like there is a workable diet. One individual assert to find the answer to this persistent issue, spawning a nutritional trend known as Bright Line Eating (BLE).

Susan Peirce Thompson, a PhD candidate in brain and cognitive sciences at the University of Rochester, writes about her diet philosophy in her 2017 book "Bright Line Eating.: The Science of Living Happy, Thin, and Free." It draws on neuroscience and her experiences with addiction, obesity, and disordered eating. As she puts it, "the brain hinders weight reduction," which is the foundation of her hypothesis. It's evident to her that she needs to eliminate that barrier. Let's learn more about it.

Core of BLE

There are four cores, zero added sugar, zero flour, three meals a day, no snacks in between and controlling serving sizes. According to several sources, BLE's four "bright lines," or "eating standards," are intended to assist individuals in overcoming their dependency on food.

Zero added sugar

Refined sugar and strawberry, Image Source: Pexels

When it comes to Thompson's arguments, the no/zero-sugar rule stands out as the most compelling; he maintains that if you eliminate sugar from your diet, you will overcome your eating addiction. Getting rid of all sugar entails cutting out things including raw sugar from the cane, cane sugar from sugar beets, a sweetener made from dates, brown sugar, white sugar, powdered sugar, sugar cane concentrates etc.

Zero flour

Saying no to flour, Image Source: Pexels

According to Thompson, flour can be an insidiously addicting meal for some people. She writes that while the "science of flour addiction" is not well understood, it is known that flour causes a rise in blood sugar. She claims that the fact that pizza (with its thick, doughy crust) is the most craved cuisine proves that bread and its components have an addictive quality.

Though limiting wheat flour can help those with gluten sensitivities, Thompson says to cut out all flours from all plants. Some examples are bread, tortillas, bagels, biscuits and rolls, pizza dough, pancakes and muffins, breaded fried foods, crackers, cookies and chips.

Three meals a day, no snacks in between

Part of the conditions BLE utilises to keep people from overindulging throughout the day is teaching the body that there are specific periods when food is acceptable. In addition, Thompson suggests that if you're trying to lose weight, it can be helpful to set off a particular area of your home for meals, such as the dining room table, rather than aimlessly snacking on the couch or while driving. She claims that you can overcome the lack of willpower by establishing such limits on the time and place of meals.

Controlling serving sizes

The last tenet of the Bright Line Eating regimen is to keep portion sizes in check. According to Thompson, "the quantity of Bright Line meals are generous, but they are finite." She recommends that people on diets measure or weigh all their food to control their intake better. The goal here is to reduce the number of choices that need to be made, which should help compensate for the lack of willpower.

What's allowed?

A bowl of fresh fruits, Image Source: Pexels

A simple three-meal-a-day diet that includes breakfast consists of protein, a grain, and a fruit. Lunch must contain a portion of protein, vegetables, fruit and fat. And the last meal of the day would be a dinner, including a serving of protein, vegetables, salad and fat. 

Word of advice!

Before starting the BLE program, see your doctor to be sure it won't aggravate a medical problem or interact with drugs.