There is a lot of confusion when
it comes to nutrition and overall health; even qualified experts often have
differing opinions on some issues. However, there are other topics that most
agree on because they are well-supported by research.
1. Run from sugary drinks
The most fattening things you can
put into your body are sugary drinks. Why, you ask? The brain doesn’t register
calories from liquid sugar the same way as those from solid foods. So, drinking
soda or even fruit juices mean more calories and a possibility of obesity, type
2 diabetes, heart disease and all sorts of health problems.
2. Nuts about nuts
Nuts may be high in fat, but they
are very nutritious and healthy. They contain a high source of magnesium,
vitamin E, fibre and other nutrients. They can help you lose weight, fight type
2 diabetes and even boost metabolism.
3. Real food over junk food
The biggest reason why people in
the world are fatter and sicker than ever before is processed junk food. These
foods are made in such a way that they trick our brains into eating more than
we need, even leading to addiction in some. They are also low in fibre, protein
and micronutrients (empty calories), but high in unhealthy ingredients like
added sugar and refined grains.
4. Coffee isn’t bad
Coffee has been treated unfairly
for a while, when in fact it is actually pretty healthy. High in antioxidants,
studies show that coffee drinkers live longer and have a reduced risk of type 2
diabetes, Parkinson’s disease, Alzheimer’s and numerous other diseases.
5. Fatty fish is healthy
Most people agree that fish is
healthy, especially fatty fish like salmon, which is loaded with omega-3 fatty
acids and various other nutrients. People who eat the most fish have a lower
risk of all sorts of diseases, including heart disease, dementia and
depression.
6. Eat your vegetables and fruits
Vegetables and fruits are
important to your diet for good reason. They are filled with fibre, vitamins
minerals and all sorts of antioxidants, some of which have potent biological
effects. People who eat the most vegetables and fruits live longer and have a
lower risk of heart disease, type 2 diabetes, obesity and all sorts of
diseases.
7. Probiotics and fibre are good
for your gut
The bacteria in your gut,
collectively called the gut microbiota, are incredibly important for all sorts
of health-related aspects. A disruption in these “gut bugs” is linked to some
of the world’s most serious chronic diseases, including obesity. A good way to
improve gut health is to eat probiotic foods (like live yoghurt), take
probiotic supplements, and eat plenty of fibre, which functions as fuel for the
gut bacteria.
8. Drink water
Drinking enough water can have
numerous benefits. It can help boost the number of calories you burn. Studies
show that it can boost metabolism by 24-30% over a period of 1-1.5 hours. The
best time to drink water is half an hour before meals. Half a litre of water,
30 minutes before each meal, can increase weight loss by 44%.
9. Don’t overcook your meat
Meat can be a nutritious and
healthy part of a diet. It is very high in protein and contains various
important nutrients. However, when meat is overcooked and burnt, it can lead to
the formation of harmful compounds that increase the risk of cancer.
10. Eat enough protein
Many experts believe that the
recommended daily intake of protein is low. Protein is very important for
weight loss, as it can boost metabolism significantly while making you feel so
full that you automatically eat fewer calories. It can also reduce blood sugar
and blood pressure levels.
11. Eat the whole egg
Whole eggs are one of the most
nutritious foods on the planet, even often referred to as “nature’s
multivitamin”. It is a myth that eggs are bad for you because of the
cholesterol. Studies show that they have no effect on blood cholesterol in the
majority of people. Also, a study showed that egg consumption had no
association with the risk of heart disease. The yolk is where almost all of the
nutrients are found. Telling people to throw it away is among the worst pieces
of advice in the history of nutrition.
12. Don’t do drugs; drink in
moderation
Your diet is the least of your
worries if you are a tobacco smoker or drug addict. You need to tackle those
problems first. If you choose to take alcohol, only do so in moderation and
avoid it completely if you have alcoholic tendencies.
13. Use extra virgin olive oil
Extra virgin olive oil is the
healthiest fat on the planet. It is filled with heart-healthy monounsaturated
fats and powerful antioxidants that can fight inflammation and leads to many
beneficial effects on heart health and lowers the risk of dying from heart
attacks and strokes.
14. Avoid refined carbohydrates
All carbs are not the same.
Refined carbs have been highly processed and have had all the fibre removed
from them, making them low in nutrients (empty calories), and can be extremely
harmful. Studies show that they are also linked to overeating and numerous
metabolic diseases.
15. Use herbs and spices
There are so many incredibly
healthy herbs and spices, like ginger and turmeric which both have potent
anti-inflammatory and antioxidant effects, leading to various health benefits.
Try to include as many different herbs and spices as you can as they can have
powerful beneficial effects on your health.
16. Track your food intake
The only way to know exactly what
you are eating is to weigh your foods and use a nutrition tracker. It also
helps ensure that you’re getting enough protein, fibre and micronutrients.
People who track their food intake in one way or another tend to be more
successful at losing weight and sticking to a healthy diet.
17. Say goodbye to excess belly
fat
All body fat is not the same. The
most harmful fat in your body is in your abdominal cavity, the belly fat. This
fat builds up around the organs and is strongly linked to metabolic diseases.
Because of this, your waist size is a stronger way to check your health than
the number on the scale. Cutting carbs, eating more protein, and eating plenty
offibrer are all excellent ways to get rid of belly fat.
18. Exercise
Doing aerobic exercise or cardio
is good for your mental and physical health. It helps reduce belly fat, the
harmful type that builds up around your organs, leading to major improvements
in metabolic health.
19. Don’t starve
Believe it or not, diets are ineffective
and rarely work well in the long term. In fact, starving or depriving your body
of foods it needs may lead to future weight gain. Instead, try adopting a
healthier lifestyle and focus on nourishing your body. Weight loss should come
as a natural side effect of better food choices and improved metabolic health.
culled
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