HomeHealthNew year, new diet: tips and recommended foods
New year, new diet: tips and recommended foods
December 19, 2020
With the change of year, we advise you to start a new, healthier and more varied diet that provides all the essential nutrients that the body needs. To make it properly we are going to give you a series of suggestions. We will also talk about the recommended foods that should appear on a regular basis.
Keep in mind that in addition to eating, you have to take care of other aspects related to healthy lifestyle habits. Therefore, it is advisable that you start exercising and improve the quality of rest.
Limit your sugar intake
Sugar is one of the ingredients that has been shown to be harmful to health when ingested in excess. It is capable of affecting the functioning of the pancreas and the levels of inflammation in the body. Its consumption in large quantities can promote the appearance of type 2 diabetes, in addition to increasing the risk of obesity.
Unfortunately, this ingredient is very common in most of the prepared and packaged foods that are sold in the supermarket. For this reason, it is always preferable to opt for fresh products for culinary elaborations. At the same time, the consumption of sweets and chocolates should be limited.
To know more: White, brown and muscovado sugar: similarities and differences
Avoid ultra-processed foods
Ultra-processed industrial products negatively affect the functioning of the body. They have high amounts of added sugar and trans fats, capable of increasing levels of inflammation.
According to a study published in the journal The American Journal of Clinical Nutrition, regular intake of this kind of food is related to a higher incidence of overweight and obesity.
For this reason, its presence in the diet should be avoided as far as possible. Think that this group includes prepared products, sweets, bakery foods, industrial chips and commercial shakes.
Exercise for at least 30 minutes a day
Physical activity is an essential supplement to diet. Thanks to exercise, insulin resistance and the risk of accumulating subcutaneous adipose tissue are reduced. In addition, the performance of many of the systems is improved, while premature aging is prevented.
It is important to do at least 30 minutes of sport a day, prioritizing those activities in which muscle strength intervenes. If your goal is to lose weight, you can schedule a high-intensity interval training plan. This way you will burn calories and tone your muscles.
Eat a varied diet
One of the keys to healthy eating is variety. Avoiding being restrictive with food groups reduces the risk of developing nutritional deficiencies, which translates into better functioning of the organs. For this reason, we always advise you to include different foods in your diet and to be as less repetitive as possible.
Eat lighter at dinner
There are several studies that show that it is beneficial if the volume of the dinner is less than that of the meal. This can help stimulate weight loss and maintain a healthy body composition.
Further, it can be positive to avoid including foods high in carbohydrates at this time of day, since the organism is able to metabolize them in a more adequate way during the hours in which there is sun exposure.
Set a schedule for each meal
Setting meal times can also help you lose weight. Although these effects are more noticeable in genetically predisposed subjects, almost everyone can see benefits.
Further, the fact of marking the time of meals will help you establish habits that will soon become routine. This will make it much easier for you to fulfill the purposes.
You may also be interested in: Do olives make you fat or help you lose weight?
Avoid snacking between meals
Many people eat well for lunch and dinner, but they tend to snack on unhealthy foods between meals. These snacking unbalance the caloric balance and they provide sugars and trans fats that are harmful to the body.
For this reason, it is advisable to increase the volume of the main meals by means of vegetables, in order to generate a greater feeling of satiety. It will be less likely, then, that the appetite enters a few hours after having finished the intake.
Drink a lot of water
Water, in addition to ensuring a good state of hydration, also helps to generate satiety. Thus It is positive to consume a glass of this liquid before meals.
It will help you reduce anxiety levels and eat food more calmly. Chewing well is also essential to ensure proper digestion.
Eat more fruits and vegetables
Vegetables are key foods in a healthy diet due to their micro and phytonutrient content. The latter have a high antioxidant potential, which is why they can neutralize the formation of free radicals.
Bear in mind that the accumulation of reactive oxygen species in the tissues is closely linked to the risk of developing complex pathologies, from an increase in inflammation.
Despite being demonized foods for many years, cheeses are recommended. They should be consumed in moderation, since they provide a good handful of calories.
However, they are able to help meet the requirements of proteins of high biological value and quality fats. In addition, they have calcium in their interior, an important mineral for preventing bone fractures in the elderly.
Fish and shellfish
The last of the recommendations that we want to propose is that you increase the consumption of marine products with respect to land meats. Fish and shellfish have a lower caloric value, but with the same protein quality.
Further, are able to offer unsaturated type fats, essential to modulate inflammatory levels. Finally, they provide important minerals, such as iodine.
Improve diet to take care of health
Diet is one of the fundamental pillars for good health. For this reason, we recommend that you take all these tips that we have offered you seriously.
If you put them into practice, you will be able to increase the quality of the dietary pattern, which will have its effect in the medium term, reducing the incidence of many chronic pathologies that condition the lifestyle. Always remember to exercise and seek optimal rest.
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