Nutrition Researchers reviewed hundreds of studies over the years and extracted from them a sum of scientific knowledge about healthy eating. Here are their conclusions.
1. Feed with real food
The
first and most important of the rules is as follows: choose, as much as
possible, unprocessed foods. That is, those who are not presented with a list
of ingredients. For example, legumes, all sorts of vegetables and fruits, nuts,
seeds and herbs - hence what can be called true food. Add some products that,
although processed, are still healthy, such as whole grains, oatmeal, yoghurt,
olive oil, tea and coffee. We could also propose an addition to this rule: go
into the kitchen more often and prepare your meals with your hand.
2. Increase plant weight
The
second important rule is that you consume more vegetable and less animal food.
Restraining the place of meat in the menu is not a proof of poverty but of
wisdom. Virtually all the vegetables in their natural form are very healthy
foods (not chips or puddles, not white flour or sugar). Except for potatoes and
rice, they are also not subject to quantitative restrictions.
3. Choose fish and not meat
Due
to the content of Omega-3 fatty acids and quality proteins, the fatty fish is
the healthiest. We refer to salmon, herring, tuna, scrubs, but also to seafood
- of course, not in the roasted version. It would be advisable to eat fish once
or twice a week. No more than once or twice a month you can put white meat on
the table: chicken or turkey, raised in organic conditions. Red pork, beef or
game meat should be consumed only a few times a year, in a less processed form.
Hotdogs, sausage and sausages: never.
4. Reduce sugar to a minimum and avoid processed snacks
To
minimize does not mean to eliminate it completely. Avoid chips, biscuits and
ready-made meals as they contain, besides an appreciable amount of sugar, and
trans fats that endanger your health. Red cabbage or red beets in the jar also
have a sugar addition, but nevertheless, they are a good choice. There are also
foods that naturally contain sugar, such as wheat germs, however, they are
extremely healthy, because sugar here comes "packed" with protein,
fiber and vitamins.
5. Yogurt - yes, cheese - ok, milk - so and so
The
key issue is not to decide between whole or skimmed dairy, but between
fermented or unfermented products. Choose fermented foods. Yogurt and kefir are
beneficial precisely because of the lactic bacteria, the cheese is also fine,
whether it comes from cow's, sheep's or goat's milk. But sweet milk seems to be
less advisable for adults - drink no more than two glasses a day.
6. Do not be afraid of fat
The
fat itself does not get fat. Especially overweight with insulin resistance
benefit from the consumption of healthy fats and mono- and polyunsaturated
fatty acids. Eat each day two punches of nuts, also flax and chia seeds. Cook
fish often, enjoy an avocado, and use olive oil frequently.
7. The Low Carb Diet may be helpful against excess weight
Low
carbohydrate diet is often effective in reducing body weight. Carbohydrate
bombs, such as white bread, potatoes and rice, are replaced by legumes. Fruit
juices are taboo, it is preferable that the fruits be eaten whole.
8. Use the effect of proteins
The
belief that all ingested calories are identical is false. Protein calories
saturate better than carbohydrates and fats. And whoever sinks faster and for a
long time will eat less. So, if you want to lose a few pounds, you should rely
on protein supplementation: yogurt, cow's cheese, fish, legumes and nuts.
Regarding eggs, the word of order is: maximum one per day.
9. Practice the
intermittent station
Not
only what we eat is important but also when. The body uses calories
differently, depending on the time of day when nutrient intake took place.
That's why a simple way to keep you supple could be to eat only twice, within
certain time intervals, for example between 8 and 20 or 9 and 19.
10. Omega-3 increases the feeling of satiety
Overweight
causes inflammation in the hypothalamus, that area of the brain that is
responsible for regulating the feeling of satiety. Consequently, we are always
hungry. Omega-3 fatty acids, flaxseed and chia seeds, rapeseed oil, and fish
give us the opportunity to feel again.
11. Forget the vitamin tablets
The
body does not like isolated substances, but prefers nutrient cocktail as they
are found in foods in their natural state. Therefore, deficiencies compensate
better with a balanced diet than with supplements. But this recommendation also
admits some exceptions: vitamin D in the winter months, vitamin B12 for
vegetarians and vegans.
12. Eat with pleasure
Eating
and health are not mutually exclusive. But giving up fast-food will reward you
with extra vitality, helping you feel excellent in your skin. After all,
everyone has to find their own way to get to a state of well-being - without
pre-established norms .
Fruits
and vegetables to avoid
The
World Health Organization recently published a report on the presence of
pesticides in fruit and vegetables present at the market and in the supermarket
without the "BIO" specification. The result is scary. Almost three
quarters of fruit and half of the vegetables contain pesticide residues. Packed
cancer.
fruits
88.4%
of clementines and mandarins
89%
of the grains of grapes contained traces of pesticides
87.7%
of the cherries analyzed were contaminated
vegetables
74.5%
of salads, vegetables, leafy vegetables
84.6%
of the celery sticks contained pesticide traces
72.7%
of andive
In
order to limit the consumption of pesticides, it is recommended to consume
"BIO" fruits and vegetables.
Beware
of dietary supplements!
Dozens of
recent studies have proven black on white that administering dietary
supplements (multivitamins, selenium, high amounts of vitamin C) does not
reduce the risk of cancer. In smokers, the use of beta-carotene in pills and
vitamin E is associated with an increased risk of doing especially lung cancer.
The only exception: vitamin D2. Several studies have shown that lack of this
vitamin favors colon, breast and prostate cancer.
A wise
advice: do not compensate for a healthy diet through supplements. The safest is
to choose a balanced diet, favoring anticancer foods: coffee, green tea,
crucifer, whole grains, legumes, tomatoes, lemon, nuts and hazelnuts, fatty
fish, crustaceans.
In an
attempt to lose weight, few go to deeds, the vast majority remain in the desire
phase of aspiration, waiting for tomorrow, on Monday or January 1. The
difference between the two categories is motivation.
Throughout
my life I have tried to understand the drop that fills the glass, how you
suddenly go from words to deeds, through which mechanism is the will to
activate. Difficult to answer, but I can say for sure that reasons like "I
want to be healthier", "I do it for my husband / boyfriend",
"My career and my life would be better" are not strong enough. Do not
get lost by the mouth of the doctor or others. The decision to lose weight
appears rarely spontaneously, on its own, calmly. It requires an existential
trauma, a wound in its own mercy, a grave offense, a shock that transforms the
desire to weaken into an absolute necessity. Unfortunately, a sentimental or
human disillusionment, a professional failure, a major lifestyle change,
something really "hard to swallow" is needed. Only this knot in the
neck makes you stop eating, stop eating food.
Whatever the
cause of shock, when you feel really destabilized, threatened, deeply
unbalanced by yourself, then you lose weight. Even if it's Wednesday at 7
o'clock. It's like attributing weakness to the ability to repair the damage I
have suffered, or even to cure all the wounds that have been in life.
This thing
must come from you, you can not know when it will happen. You can only
acknowledge it. In other words, I mean: take care what you want, because it can
be done!Kill
Your Diet, an Ebook by Andreea Mo
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