It is not that you are a dogmatist of what science dictates, because there are always studies that contradict each other. However, there are patterns of good manners that studies and studies rectify in their veracity. Today we share some good practices that will help you maintain a healthy weight and vitality.
1. Although it sounds incredible, eat what you enjoy
You want to eat healthy but the diet you have chosen does not really please you very much. The best thing is that you choose a healthy one that you like, otherwise it is much more difficult for you to comply with it. It is not a question of choosing all the junk that you enjoy as a diet, but of the healthy, you choose, as much as possible, you like it.
2. The key is in the portions
There are studies They have found that the essential thing when a person aims to lose weight is to focus on portions. Being aware of the amount of food you are eating is essential, for example, always remember the plate method. Your balanced diet is very important.
3. Skip restaurants and pack your own lunch
For you to consume exactly the number of calories you need, it is easier if you are in control. In restaurants, at least in the United States, double the necessary portions are served. Better prepare your food at home and take it to work. Also in restaurants we usually ask for a dish that is not necessarily balanced.
4. That your snacks are high in fiber and protein
Studies from the University of Sussex have found that the main nutrients that will make you feel full are protein and fiber. Therefore, if you are going to consume a snack, it is best to do it in a way that integrates the latter. There are many bars, very reputable, that will provide you with fiber, for example.
5. Go for Mediterranean food:
In addition to gourmet and exquisite; with delicious seasonings and key delicious elements such as olive oil, tomato paste, fish, etc., its effects on the Health they are amazing. For example, the fact that it reduces heart disease, is beneficial against breast cancer or helps improve memory. This type of food, in addition, is usually far from fattening processed food.
6. Avoid drinks with calories, always
In a study where up to 173 obese women were analyzed, it was concluded that their weight loss was notably linked to the cessation of consumption of sugary or highly caloric beverages. This is because at this time, and fortunately less and less, we tend to drink sugary drinks such as soft drinks. That your calorie intake comes from your food, not your drinks, make sure.
7 .Variety
Diets with more variety of dishes have proven to be more effective than those that standardize their options. Perhaps the above because you are more likely to follow a more stimulating diet than one that will definitely bore you sooner.
8. Know your microbiome
In recent years it has been verified how the microbes that live in you comprise 90% of the DNA loads. Studies They have discovered that by knowing the state of your microbiome, the best type of diet can be designed for you.
9. Drink water before eating:
If you drink a little less than 500 ml of water before a meal, this will prevent your body from leaving with the signal that you are too hungry, this will also make it better digest what you have ingested.
10. Avoid going to the supermarket when you are hungry
Leave with a satisfied stomach, otherwise your decisions will be more based on your hungry state than on nutritional criteria.
11. Sleep well
A study has found how people who have had little sleep are more susceptible to cravings for junk food. It’s funny, it’s as if the imbalance caused by not sleeping also did so in your disposition to the unhealthy.
12. Eat breakfast, always.
just breakfast does Your metabolism converts food into energy. In addition to the fact that this will make you feel good, it will also make you stay away from snacks at least until lunchtime.
13. Do not snack after dinner.
In Spanish-speaking countries, dinner is usually customary after the 8 pm It is necessary that you have little dinner, and also, that you avoid eating after dinner because it is too much work for your digestive system, and naturally, your body burns fewer calories compared to the day, when you are more active.
14. Avoid diet drinks:
besides that you are increase the risks of heart disease and stroke, studies have tested how people who follow a specific diet lose more weight if they avoid diet drinks.
15. Do not eat whenever you are hungry:
Perhaps you have so accustomed your body to eating that it will be asking you for it all the time. Know how many calories you need, because although there is a standard of 2,000 calories for adults, you may need less, or more. Eat with organization and accustom your body to doing so.
[ScienceAlert]
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