1 To reach your ideal diet, eat equally vegetables,
proteins and fats. Our metabolism is a consequence of the evolution of millions
of years in an environment with these three macronutrients, so it is important
that all three are present in our diet, so generous, proportionate and
balanced. The famous food pyramid that the USDA think in entirely different
directions, is completely obsolete today is rejected by all experts and has led
us to have a major shortcoming of the three. And the lack or depletion of any
of them is negative, so eat them without fear and to feel satisfied. While each
body has its peculiarities, a good starting point may be a third of each (% of
calories), which is consistent with the idea of a "balanced diet."
Incidentally, the fourth element would be water.
2 Avoid syrups or syrup and trans fats. Products that
have proven to be more harmful are the fructose or glucose syrups, which are
used as additives in countless foods and beverages (eg, this study) and
hydrogenated trans fats or artificial. Both were created by the food industry
by mere economic interests as both they have been associated with
cardiovascular disease, hypertension, obesity, cancer, diabetes and other
problems. Run away from them as the devil.
3 To lose weight, rather than quantity, the important
thing is choosing the right foods. Although the energy balance is irrefutable
(energy entering must be similar to what is spent), our body reacts in complex
ways and diverse foods we eat and also processes in many different forms,
mainly governed by how they respond hormones to each. Therefore, although the
calorie count, the most important is not how much we eat (since we have systems
that regulate this quite well if no other problems), but the type and
proportion of foods. And, paradoxically, all long-term studies have shown that
diets low in calories rather than help reduce obesity, just promoting it, as
seen in this chart based on data from a study conducted at Harvard for 12 years
and the more than 60,000 women:
Most of the time the malfunction of the systems
regulating the amount (which are what push us to want to eat or stop doing), is
due to an incorrect choice of food and their ratio (see item 1).
4 Refined carbohydrates are worse than useless. For a
kind of normal life, with normal physical activity, with normal or moderately
active energy expenditure, sugar and refined carbohydrates, fast absorption or
high glycemic index (pasta, rice, cereals, bread, flour, potatoes, etc.) do not
provide any benefit, they are not needed at all. Also appear to be primarily
responsible for the malfunctioning controller amount mentioned in the previous
paragraph, which should be replaced by foods slowly absorbed carbohydrates or
low glycemic index (vegetable, vegetables, whole grains of truth, legumes, etc.
) and fruits. And, moreover, studies have proven without a doubt its
relationship with obesity, diabetes and cardiovascular disease, something
suspicious after observing these graphs with data from USA (development of
overweight and the prevalence of diabetes, along with the evolution of the
percentage of energy from ingested fats or carbohydrates, source: the Smarter
Science of Slim):
5 Fat is not your enemy. Although for decades has been
assigned the role of bad guy, there is no evidence that fats are harmful to
health, even saturated (except hydrogenated or trans fats discussed above). The
relationship between obesity and fat, something we all take for granted, has
never been rigorously demonstrated in epidemiological studies (the graphs of
the previous section are quite didactic in this sense) and even the most
advanced societies have not done more to reduce fat intake over the past years
through campaigns and government policies overpriced, obesity has not stopped
growing. On the other hand there is a particular type of beneficial fat,
natural polyunsaturated fatty acids (omega 3 and 6 known), which have proven
effective in reducing the likelihood of cardiovascular disease if eaten in the
right proportion.
6. grow handles carbohydrates. The most effective way to
accumulate fat is not eating fat, but sugar or refined carbohydrates. By eating
the latter and process, resulting glucose molecules diffuse through our blood
and if they reach high concentrations (which is almost always), are toxic, so
our pancreas produces large amounts of insulin, a hormone that regulates
effective and fast storage and transformation to end up as fat cells. As a
result of this process, we again feel hungry (the famous cravings). To make
matters worse, high insulin levels that block the use of fat as an energy
source, making it difficult for our body to use in case of need and pushing us
to eat more carbohydrates to regain glucose.
7 Come without fear and plenty of meat and fish. The
benefits of eating the right amount of proteins, which should have a
significant amount of animal origin are many, as seen, for example, in this
study, among many others. In addition to the myriad of nutrients they contain,
their satiating effect is spectacular, have a relatively low caloric intake end
(because its processing is very complicated and has many phases where they wear
the energy they contain) and help our control disc function properly. Not
forgetting that are absolutely necessary to build and compose tissues and
muscle. The relationship found between eating too much red meat and processed
meat (sausages, sausages, etc.) with cancer, has given a bad name to all
protein foods, but studies confirm that this risk is compensated not
exaggerating smooth consumption red and processed meat, alternating with other
types of meat (poultry ...) and eggs, eating more protein from seafood and
caring eating the right amount of fiber (vegetables, fruits and vegetables).
8 A high value for total or LDL (bad colestrol) need not
necessarily be dangerous. One of the most popular factors pushing people to
mistakenly alter your diet are high levels of cholesterol, both total and LDL.
But it has long been known that these two indicators are right sometimes and
sometimes not, that is, are too simplistic to describe the cardiovascular risk.
The scientific community is working for other consensus among the candidates
are the relationship between total cholesterol and HDL or good cholesterol
(this and many doctors use it), lipoprotein (a), the size of LDL particles, the
relationship various indicators including triglycerides (which is greatly
raised to eat too much carbohydrate) and glucose etc. Furthermore, it has been
shown on numerous occasions that the cholesterol we eat no influence on blood
cholesterol levels much less cardiovascular risk, so you can eat eggs without
problems. Not even saturated fat, which sometimes increase the rates of LDL or
bad cholesterol, it has been clearly relate them to the risk, so there is a
deep debate about the effectiveness of their reduction in the diet to lower
cholesterol levels.
9 Exercise to improve your health and your life, but
alone will not help you lose weight. The positive impact of physical activity
affects our whole body and allows us to live longer with much better quality of
life. But studies have shown that exercise, by itself, does not lose weight
long term. And the kind of healthy exercise, exercise allowing maximum muscle
fiber, helps regulate hormones that modulate weight loss and generates muscle
mass appears to be a combination eccentric training loads based on interval
training and high intensity.
10. not abandon your ideal diet, sáltatela scheduled
basis. This last point is perhaps that, for now, still needs more research,
since the only thing I've found that supports this study's surprising result.
The fact is that some of the recent serious weight loss methods, in order to
maintain long-term rules, from time to time recommend skipping all guidelines.
Despite these failures, the results are not affected (as seen in the previous
study) and diet does not lose effectiveness. Possible explanations for this are
several. On the one hand it is believed that an overflowing day all banned
every one or two weeks could increase sensitivity to some hormones that help
you lose weight, such as leptin. On the other hand, from the psychological
point of view, it is known that almost everyone just skipping diets, since the
forbidden foods are always a temptation. And then, the breach, the feeling of
guilt after binge, often leads to total abandonment. It seems that if the
breach is further programmed to help ease the tension of the forbidden, nor
does psychologically affect makes us feel guilty, and continued normal person
being controlled subsequent days.
And this is where and how to prove?
Scientific references that prove each of these statements
are numerous and, in addition to which I have already, could collect dozens of
them below. But I preferred to provide only one, because it is easier to read,
is recent, and especially relevant because in one way or another touches almost
every point and includes links to many other studies. This is the summary of
the conclusions of a conference held in 2010 at the University of Copenhagen,
led by Walter Willet (Harvard researcher and one of the most prestigious
international nutritionists). At this conference together experts from around
the world to agree on the state of knowledge of the approaches to reduce the
saturated fat in the prevention of vascular diseases. They agreed this document:
The role of Reducing intakes of saturated fat in the prevention of
cardiovascular disease: where does the evidence stand in 2010 ?. The report is
very comprehensive and also the title theme, saturated fats, also speaks of
refined carbohydrates, whole grains, cholesterol, the glycemic index and a lot
of things that really are worth it. If you defend the English, do not miss it,
and if you resist, you can also copy-paste the article into Google Translate.
Updated:
I have compiled what they say the latest research and
scientific studies in the book "What the science says diet easy and
healthy way." More information at this link.
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