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What’s the Best Diet? Healthy Eating 101

Hello I am Dr. Mike Evans and today I will talk about healthy eating It is a huge topic although it seems easy But in fact it is very complex So I thought it was better to focus on what I was going to say She decided to sit with me in the clinic What do you think we should begin to ask about what you want to achieve Lose weight? Reduce over-eating? healthy food? Longer Healthy Life? So what matters to you is the general picture I would like to point out that eating is just one behavior in the health chain Regular physical exercise leads to better stress control And sleep better which leads to better food choices Thus leading to greater energy and a lower probability of chronic diseases and so on But if you are trying to lose weight? In theory it is easy “do not eat too much, move more than usual” But the problem is keeping the balance of happiness on the ground In developed countries we are surrounded With inexpensive food the price is endless With high calories, varied tastes, and huge sizes The other side of the energy balance equation High activity, has also changed As our current generation suffers greatly from sitting sickness Watching TV at night, moving to and from work, stunning video games, and mobile platforms Many of us now work in cognitive functions Our culture drives us to easy buttons instead of making our day difficult At the other end of the equation I think it is necessary not to overlook the magnificence of food Food brings together families, builds relationships, and provides us with health Well, let’s start by asking the most about eating What is the best weight loss diet? I’m not surprised people are puzzled While you are watching this section, there is probably a pop-up window You talk about the diet industry like Diet Diet or Super Food Diet Not to mention that Hollywood celebrities began to follow a certain system There is no research suggesting that there is a commercial diet that is the best The only thing that can guarantee the success of the system Is the extent of compliance with all the consequences of the system of your choice And to redraft what we have said Our society still swings between diet and diet In search of a magical combination but the secret lies not in the composition But in style Rather than following a specific diet Science tells us to choose the diet we love most So that we will actually do it In 2015, Cochrane Medical Research was researching For factors that will cause the success of commercial diets They were not reducing carbohydrates or fat But was in the organization and moral support personal Dietary diets are just rules in eating And do not affect our food pattern As economists call it a commitment mechanism With people realizing that what they are doing Improving their ability to control their future is illogical and is just a rush Instead of staying on autopilot mode The diet will alert you through the diet Towards specific choices in eating and often reduce over-eating All commercial food systems possess their magical composition This is what we call micronutrients, For example, fewer carbohydrates, more protein, less fat and sugar, and so on They usually have reasons to explain their method For example you can eat like a cave man Or use the registration system or canned food Or even follow-up famous doctors in this field or even otherwise The two messages I would like to guide on nutrients are One …

I think we are making a lot of time and effort, and we focus on it And two … the issue remains a matter of quality rather than quantity Less carbohydrates … well Carbohydrates can be healthy in their complex formulations Fruits, vegetables, pulses and whole grains It is not very healthy in its simple formulations Refined sugar and starch processor But we must be fair Carbohydrates have a tremendous taste Our society tends to deal with them frequently So people who reduce the amount of what they eat daily Their bodies tend to lose some weight However, when we study the results of relative weight loss In a systematic research in 2014 by Dr.

Celeste Naud and his colleagues Note the relationship between weight and cardiovascular indicators On people who follow a low carbohydrate diet It lasted for two years The conclusion was that there was no difference Compared to moderate weight loss diet But what about a diet to reduce sugars OK If I describe the word sugar with just one word, it will be “deceitful” So many sugars have found their way into our daily diets As many drinks contain at least 8 tablespoons of sugar The average American sugar intake is 20 tsp Most of these people are teenagers And less in Canada These foods are really sweet But the situation is similar to the foods we think are healthy Such as breakfast cereals, granola (oatmeal) and fruit juices When the increase in sugar contributes to higher calorie intake Here we can say that there is a problem It is a real warning When I examine a patient who has prescriptions and symptoms of diabetes The first thing they do is drop sugar out of their diet However, if we look at diabetes prevention trials Few of them point to the importance of reducing sugar While most emphasize the importance of health and that the individual is active for half an hour a day Let’s say that 5-7% of the weight decreases when you minimize the Eat saturated fats and increase food containing fiber Which reduces the incidence of diabetes by 58% What about low-fat foods? OK…

I think the story has changed from fat That all fats are harmful until the subject relates to continuity You have examples of foods on unsaturated fat Fast food is fried and lots of canned food but not helpful We must reduce our consumption of it Then we have saturated fat Often in dairy and red meat And oily plants such as coconut or palm It can be said that it is not good when multiplying them but good when moderation in them Then there are monounsaturated fats or (MOFA) Mediterranean diet which I will explain in seconds Depends heavily on the mufa Avocados, nuts, olive oil, dark chocolate Which gives health benefits Finally we have (BOVA), or polyunsaturated fat It is the largest part of the fat chain and is found in fish rich in oils Past experiences show a decline in heart-related indicators While newer experiments are not very optimistic As the analysis indicates that there is still no harm and there are simple benefits So what he suggested was two meals a week from the buffet People seem to do better when they replace saturated fats With stuffed fat and puma Well, what about high-protein diets Again …

The issue depends on quality more than quantity Protein comes in different cans with different effects on health Compare many salt meat with a slice of salmon or lentils or even a handful of almonds More information suggests that if you eat healthy protein White meat, nuts and fish Your gift will be more Especially if they are distributed on a full day, especially at breakfast There are also some diets that have good results On people suffering from diseases For example, a diet reduces 5 to 11 milligrams of mercury Or low glycemic index in the diet It lowers (IONC), a blood sugar meter Over time in people with diabetes by 0.5% Many patients suffer from high cholesterol Recently Dr.

David Jenkins and his colleagues at the University of Toronto By showing that they can lower their cholesterol by 35% Following the diet of fortulio (low saturated fat and many fiber) Most information about plant theory Came from the studies of the so-called or so-called exposure Now there are random sessions that indicate they are doing better It is difficult not to conclude that a plant-based diet Untreated food is a smart diet Of course, many people make a special choice That the burden is less on our planet the more the number of vegetarians There is a way of thinking about all this She is commenting on Brazil’s dietary guidelines They have transformed their approach from full diversity of nutrients to a more receptive system If we look at the subject remotely We prefer to buy processed and canned foods that can be eaten anywhere Food can be healthier and strengthen relationships between individuals By preparing meals between family and friends Well, if there is no magical formula or diet that is so effective? The answer is yes Because I think diet is more about culture than others As well as simple habits Diet does not focus on weight loss but focuses on Health outcomes such as reducing the appearance of cancer Heart disease, mental illness and increased life expectancy According to evidence, the best diet is the Mediterranean diet Instead of following the rules of eating, abide by constants in food It is more about moderation Less meat, more vegetables, and fruit in the sweetener This type is more concerned with the sections of vegetables and fruits in the shops Or groceries that sell Mediterranean island products It is called the Mediterranean diet, but it is really a way of life In that area, individuals are active, and their meals are moderate They enjoy good social support among themselves So let’s talk about switching from diets to healthy behaviors In view of the National Center (NWCR) for weight control That affect the way we ate Where the Center distributes an annual questionnaire to more than 10,000 people So that more women than men For people who lost some weight and kept it for more than a year Unsurprisingly, 98% have made some changes to what they eat While 94% increased activity and movement in their schedules But there was not one combination Most of them have limited their intake of calories The rest continued to eat the usual but reduced the quantities only 70% of them eat breakfast The majority watch television for less than 10 hours They eat only three times a week outside the house In general, these people exercise more than half an hour a day For more than half an hour a day Their average activity is approximately one hour and is often on foot Almost all of those who participated in the questionnaire said that weight loss Increases energy levels, body movement, and improves mood Increase self-confidence, and physical health Periodic observation is a very important step Weight loss is important but the hard part is in maintaining the new weight For at least 80% of the people among us Zen yourself and use this method as an alarm for you For your choices in eating your daily food An example is that 75% of the people were sample In the Weight Control Center study they weigh their weight weekly While 36% on a daily basis They see the issue of standing on the balance as a trial to stop overweight As standing on the balance daily reduces the likelihood Weight increase of an average of kg or 5 pounds Well examples of note notes are the food memo Even if it was only for a week It has become easier today with applications Patients usually ignore blogging because they think the subject is simple But watching what you ate may double your weight loss That’s why I think awareness of these things is at hand It may be what you eat and may be a measure of your weight But we must know that life is also messy In order to enjoy it, we need flexibility You simply feel good if you eat well That’s why I like the idea of ​​starting with simple changes or what I call dashes Or maybe change something you do a lot For example, breakfast, snacks or drinks For example, you can replace your usual pancakes with some oatmeal or wheat flakes Or a handful of almond instead of a potato chip bag Or perhaps drink water instead of drinking colored drinks I know this does not seem tempting but Dr.

Mike is a nutritionist He may be able to write off a pound of your weight a week or more It may also make you feel better From another perspective, the addition rather than the decrease So Dr. Bajuto and her colleagues chose A random sample of individuals exposed to metabolic syndrome They were either distributed to the American Heart Association for Dietetics Or on the other hand by following an easy advice, which is to increase the fiber daily by 30 grams For example, a wheat bran Then visit the city of Fuliyat And take some berries Both groups lost weight, but the group lost a little more weight The results of both groups were also positively reflected on the functions of the cyclic system Well I can say I liked the idea of ​​incorporating healthy food Rather than encircling or eliminating other foods There are also sources that suggest a sense of overheating Or sense of fullness It is not limited to the earned kcal calories The calories gained from protein and fiber make us feel fuller In other respects, social support He can help us in our eating habits In another study to evaluate dietary habits either alone Or with 3 friends or more or with family members To support them in evaluating habits in 10 months In total, the proportion was 24% for individuals Then became 66% after getting support from friends and family And on support Your contact with a nutritionist even though it is via the Internet It would help because they have what is known as the genis bar for you And vitality is another important point in the context of eating and nutrition Research shows that people who are active but are obese They live longer than lean people who sit So my patients tell me they are active But this was not successful in weight loss Then I shook my shoulders and then I say you really succeeded You are active Drag calories through a certain diet But I think it’s important to know that the study shows that people who Practitioners are more successful than others who have greater ability to stabilize their weight The last two points I would like to address in the subject of healthy nutrition Focusing on continuous performance, and behavior Since it is difficult to adhere to harsh diets Many shift their focus from the individual to the individual Changing the environment around us will make our choices right day by day This is called decision-making engineering It combines two kinds of what I call the educational cocaine First, we must realize the fact that our world is full With unhealthy food intake and excessive eating Attractive types at the accountant’s desk in stores With enormous volumes to market As pointed out by d.

Brian Wansink Most of us do not over-eat because of hunger Second, what are the things that alert you personally? We are routine beings where we tend to do the same habits every week Each of us has specific habits and specific eating For example, curves at the accounting table in coffee shops Or maybe a certain time like 11, 3 or 10 Expected stress As mentioned by Winkinson That the option here is to restructure small acts Which changes a person’s mindset from indifference to excessive eating To the indifference that his food became better Perhaps by redesigning your kitchen When you leave biscuits on the shelf, it will not last very long So would the fruits or vegetables on the shelf As well as the acquisition of cups and utensils smaller than the previous And reduce the number of large pots Also not eating from the bag directly is a simple stimulant for apathy in eating Restructuring acts assume self-knowledge If you are a night rodent, for example Or you are those who eat with passion For example, I take care of everything in front of me So my changes must be when shopping I know I should cut the fruit myself But the indifference to healthy food is present when I buy the chopped fruit It’s like saying to a smoker that you do not have a cigarette left at home I also do not leave gelatin candy at home Because I can not stop eating Another method followed is behavior Well, this behavior assumes that 80% of your choices in eating healthy The remaining 20% ​​is not high calorie This is because you must enjoy yourself Like eating a piece of dark chocolate Or a meal from the outside or even a piece of cakes We are in this for a long time So you should not look for idealism but for continuity In the end I hope I have made you think a little differently About how we are supposed to eat Instead of following the prepared diet schedules Remember that file behaviors And minor rather than large changes And simple food in its ingredients rather than a lot of diversity and processor Eat dinner at home, as well as with self-awareness And reduce your dependence on your will And make weekly stimuli is what drives indifference And bring you closer to more healthy nutrition Finally, I would like to draw attention to being healthy whatever our size I often have people who want to lose some weight This is because obesity is an important factor for many diseases But in fact, I hope my patients are aware of the nature of their bodies In order to be more attentive to their food So that they move more And to love themselves more And start focusing more on what healthy eating should be Rather than thinking about what should not be eaten They will be happy Maybe it’s time now to start your experience of a healthier life

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