The healthy weight loss process goes a long way, requiring dedication and smart choices for results to last. Magic formulas, which include very restrictive diets or miracle drugs, can be harmful to both physical and emotional health.
“Eating a healthy diet is part of a process that involves changes in habits and repetitions. When these behaviors are well established, consuming healthy foods is a natural choice, ”says Priseno Andrade, MKT-Nutrition manager at Ajinomoto do Brasil.
The company has a nutritional education program to promote a balanced and tasty diet. The team’s experts listed five key attitudes that facilitate dietary re-education. Watch:
1. Make good choices
Reduce frequent consumption of high-energy foods, such as fried foods, in main meals, and increase your intake of water and fruit.
Maintaining the three main meals of the day is essential, as are the intermediate snacks to promote satiety, thus avoiding overdoing it at breakfast, lunch and dinner.
Here are the best diets for healthy eating:
Foods containing magnesium and potassium
Diet shot – The acronym means, in Portuguese, Methods to Fight Hypertension and focuses not only on reducing the amount of sodium ingested, but on foods rich in protein, fiber, potassium, magnesium and calcium. The diet turns 20 and is recognized by several scientific publications for its effectiveness in reducing blood pressure and weight control.iStock
Mediterranean diet – Based on fresh and natural foods, chosen according to the season, it is interesting to allow a moderate consumption of wine, milk and cheeses. The menu is traditional in Italy, Greece and Spain, uses a lot of fish and olive oil and, since 2010, is considered an intangible heritage of humanity. In addition to helping you lose weight, it reduces the risk of cardiovascular disease.
Flexitaria Diet – It suggests a reduction of up to 70% in meat consumption by replacing animal proteins with vegetables, fruits, seeds, nuts and grains. With the regimen, the body would be better fed and function better. It is advisable to start by switching from red meat to chicken or fish and seek a nutritionist to monitor the need for supplementation of vitamin B12, present in foods of animal origin.Dosing Juice / Unsplash
Buddha bowl with chicken fillet, brown rice, pepper, tomato, broccoli, onion, chickpea, fresh lettuce salad, cashew nuts and walnuts. Healthy and balanced diet. View from above. White background
MIND Diet – Inspired by the Mediterranean and Dash diets, MIND was created specifically to optimize brain health by eliminating all foods that could affect the brain and by focusing on nuts, leafy vegetables and some fruits. A study by the US National Institute on Aging found that patients who followed the diet reduced their risk of Alzheimer’s by 35% to 53%, according to the discipline of following recommendations.iStock
Ingredients for a healthy breakfast
TLC diet – Created by the National Institute of Health of the United States, it aims to reduce cholesterol to improve the diet of patients. Vegetables, fruit, wholemeal bread, cereals, wholemeal pasta and lean meats are allowed. There are variations according to each goal, such as improving cholesterol and losing weight.
Nordic diet – As the name suggests, the diet is based on Nordic cuisine and focuses mainly on fish (salmon, herring and mackerel), vegetables, whole grains, dairy products, nuts and vegetables, as well as canola oil instead of olive oil. olive. . According to the WHO, the regimen reduces the risk of cancer, diabetes and cardiovascular disease.David B Townsend / Unsplash
mix the fried vegetables
volumetric diet – Created by nutritionist Barbara Rolls, the idea is to reduce the amount of calories in meals while maintaining the volume of food ingested. Whole foods are used, fruits and vegetables that provide satiety, and foods are divided by energy density
Weight controllers – The program has existed for over 50 years and establishes a number of points for each type of food and a maximum daily goal for each person, who can create their own menu within the guidelines. In addition, there is an incentive for physical activities and meetings between participants for the exchange of experiencesOla Mishchenko / Unsplash
Clinical Mayo Diet – Published in 2017 by doctors at the Mayo Clinic, one of the most recognized hospitals in the United States, the program is divided into two parts: lose and live. In the first phase, 15 habits are reviewed to ensure that the patient does not give up and that fruits and vegetables are released. So you learn how many calories to eat and where to find them. No food groups are eliminated and everything works in balance.Rui Silvestre / Unsplash
Asian diet – The continent is huge, but there are common traits in the cuisine of the entire region. A Boston NGO has defined a food pyramid based on Eastern customs: vegetables, fruits, nuts, seeds, legumes and whole grains, as well as soy, fish and seafood are widely used, while dairy products, eggs and other oils can be consumed. less frequently. The diet also includes at least six glasses of water or tea a day, and sake, wine, and beer can be enjoyed in moderation. Sharon Chen / Unsplash
2. Consume protein
An adequate consumption of proteins, broken down during meals, contributes to the strengthening of bones and muscles, leaving the body stronger and healthier. In addition, protein contributes to a longer-lasting sense of satiety, which promotes weight loss.
Meat, eggs, fish, poultry, milk, and cheese are examples of protein-rich foods of animal origin. They are also present in beans, peas, chickpeas, lentils, peanuts, and walnuts.
3. Try new recipes
Preparing your own meal is a pleasant habit, which allows you to guarantee the quality of what you eat.
There are many practical, tasty and healthy recipes and trying them will awaken the senses of taste, favoring healthier choices.
4. Move your body
Practicing physical exercises is important for the new lifestyle. Helps burn calories and maintain and gain lean mass. It also promotes greater disposition and contributes to stress control and sleep quality.
Choose enjoyable activities that make you want to move your body and enjoy the moment.
5. Don’t blame yourself for mistakes
During the process of changing your lifestyle, it is essential to remember not to blame yourself if there is a loss of food.
The emotional factors of daily life can act as triggers for the consumption of higher calorie foods. Experts explain that it is essential to recognize the facts and recalculate the path to follow.
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