How To Create Real Change
Be prepared to recognize what it is that needs permanent change and face it. Looking at your shadow is an uncomfortable process, but the only way real change is achieved. Once the culprits of weight gain, unhealthy living, and addiction are named, they can be defeated.
Once you have the big picture established, you can begin the process of tackling the real issues behind what diets and exercise fads pretend to address:
You Cant Pick The Right Diet If None Of Them Work
According to a new study, popular diets simply dont work for the vast majority of people. Or more accurately, they are modestly effective for a while, but after a year or so the benefits are largely gone.
In a large systematic review and meta-analysis, recently published in the medical journal The BMJ, researchers analyzed 121 trials that enrolled nearly 22,000 overweight or obese adults who followed one of 14 popular diets, including the Atkins diet, Weight Watchers, Jenny Craig, DASH, and the Mediterranean diet, for an average of six months. The diets were grouped into one of three categories: low-carbohydrate, low-fat, and moderate-macronutrient . Loss of excess weight and cardiovascular measures while on one of these diets were compared with other diets or usual diets .
While weight, blood pressure, and cholesterol measures generally improved at the six-month mark, results at the 12-month mark were disappointing, to say the least.
What Is A Healthy Diet
Eating a healthy diet is not about strict limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, its about feeling great, having more energy, improving your health, and boosting your mood.
Healthy eating doesnt have to be overly complicated. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, youre not alone. It seems that for every expert who tells you a certain food is good for you, youll find another saying exactly the opposite. The truth is that while some specific foods or nutrients have been shown to have a beneficial effect on mood, its your overall dietary pattern that is most important. The cornerstone of a healthy diet should be to replace processed food with real food whenever possible. Eating food that is as close as possible to the way nature made it can make a huge difference to the way you think, look, and feel.
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Good Monounsaturated And Polyunsaturated Fats
Good fats come mainly from vegetables, nuts, seeds, and fish. They differ from saturated fats by having fewer hydrogen atoms bonded to their carbon chains. Healthy fats are liquid at room temperature, not solid. There are two broad categories of beneficial fats: monounsaturated and polyunsaturated fats.
Monounsaturated fats. When you dip your bread in olive oil at an Italian restaurant, you’re getting mostly monounsaturated fat. Monounsaturated fats have a single carbon-to-carbon double bond. The result is that it has two fewer hydrogen atoms than a saturated fat and a bend at the double bond. This structure keeps monounsaturated fats liquid at room temperature.
Good sources of monounsaturated fats are olive oil, peanut oil, canola oil, avocados, and most nuts, as well as high-oleic safflower and sunflower oils.
The discovery that monounsaturated fat could be healthful came from the Seven Countries Study during the 1960s. It revealed that people in Greece and other parts of the Mediterranean region enjoyed a low rate of heart disease despite a high-fat diet. The main fat in their diet, though, was not the saturated animal fat common in countries with higher rates of heart disease. It was olive oil, which contains mainly monounsaturated fat. This finding produced a surge of interest in olive oil and the “Mediterranean diet,” a style of eating regarded as a healthful choice today.
Avoid The Trans Fats Limit The Saturated Fats And Replace With Essential Polyunsaturated Fats
Why are trans fats bad for you, polyunsaturated and monounsaturated fats good for you, and saturated fats somewhere in-between? For years, fat was a four-letter word. We were urged to banish it from our diets whenever possible. We switched to low-fat foods. But the shift didn’t make us healthier, probably because we cut back on healthy fats as well as harmful ones.
You may wonder isn’t fat bad for you, but your body needs some fat from food. It’s a major source of energy. It helps you absorb some vitamins and minerals. Fat is needed to build cell membranes, the vital exterior of each cell, and the sheaths surrounding nerves. It is essential for blood clotting, muscle movement, and inflammation. For long-term health, some fats are better than others. Good fats include monounsaturated and polyunsaturated fats. Bad ones include industrial-made trans fats. Saturated fats fall somewhere in the middle.
All fats have a similar chemical structure: a chain of carbon atoms bonded to hydrogen atoms. What makes one fat different from another is the length and shape of the carbon chain and the number of hydrogen atoms connected to the carbon atoms. Seemingly slight differences in structure translate into crucial differences in form and function.
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Protein Helps Your Body Build New Cells
Protein is an essential nutrient that you need throughout life. Your body needs it to make, maintain and renew all its tissue and cells. Protein can be found in animal and plant-based foods:
- Animal protein protein-containing foods from animals are meat, chicken, fish, eggs and dairy products.
- Vegetable protein protein-containing foods from plants include tofu, nuts, seeds, lentils, dried beans and peas, and soy milk.
Is Hummus Good For You
In short, yes, the hummus is good for you. Hummus is packed with a variety of vital nutrients, explains Jerlyn Jones, R.D.N., L.D., a registered dietitian based in Atlanta, offering protein, fiber, and unsaturated fats.
Chickpeas are the main ingredient in hummus, and theyre high in protein and fiber, which leave you feeling satisfied after you eat, Fullenweider says. Additionally, theyre a great source of iron, magnesium, and B vitamins, Jones notes.
Tahini, a sesame seed paste thats the second-most important ingredient in the dip, is similarly healthy, offering mono- and poly-unsaturated fats, minerals, and even more protein and fiber, Jones continues. Olive oil and tahini are both rich in antioxidants, helping fight inflammation, Fullenweider adds. And the winning combination of healthy fat, protein, and fiber can keep blood sugar in check and boost gut health, she says.
Hummus is an excellent choice for people with dietary intolerances or allergies because it is naturally gluten-, nut-, and dairy-free, Fullenweider explains. Its an especially helpful source of protein for vegans and vegetarians, too.
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Great Ways To Find Good Health
If you are ready to make changes, here are some tried-and-true tips:
- Exercise! Be active every day. Walk to school, sign up for a fitness class, find a sport you like, or dance in your bedroom. It doesn’t matter what you do just move!
- Drink fat-free, low-fat milk, or water instead of sugary drinks.
- Eat at least five servings a day of fruits and veggies.
- Choose a variety of protein foods, like lean meat and poultry, seafood, beans, soy products, and nuts.
- Eat whole grains , which provide fiber to help you feel full.
- Eat breakfast. Studies show that people who eat breakfast do better in school, tend to eat less throughout the day, and are less likely to be overweight.
Is Dieting Good Or Bad For You
Like most things, diet culture has its good and bad sides. When done in moderation or following a nutritionists recommendations, dieting can help you lose weight and be fit without compromising your health. Unfortunately, the bad side of dieting far outweighs the positive one. What good is being the perfect body weight if you have to sacrifice your mental and physical health to get it? Is diet culture worth it? Sadly, many people are aware of the negative side of dieting but continue with the practice anyways. Use the above tips to drop out of diet culture for good and adopt healthier habits. Remember that healthy people come in all shapes and sizes.
What are your thoughts on diet culture? Have you tried dieting before? What was your experience?
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Feel Good About Yourself
Being healthy includes feeling good about yourself. Don’t accept the unrealistic images portrayed in the media. At times, there are pressures on top of work and family, which make it harder to maintain a healthy lifestyle. Adopting balanced eating habits can help you feel better about yourself.Fad dieting is one pressure you don’t need in your life. Healthy food and physical activity will give you more energy and leave you feeling healthier. You will also be able to set a good example for your children and look after your family by offering them healthy food.Once a wide range of nutritious foods and physical activity become part of your everyday routine, the idea of dieting will start to seem strange.
Consider Quality Not Just Calories
A calorie is a calorie is an oft-repeated dietary slogan, and not overeating is indeed an important health measure. Rather than focusing on calories alone, however, emerging research shows that quality is also key in determining what we should eat and what we should avoid in order to achieve and maintain a healthy weight. Rather than choosing foods based only on caloric value, think instead about choosing high-quality, healthy foods, and minimizing low-quality foods.
- High-quality foods include unrefined, minimally processed foods such as vegetables and fruits, whole grains, healthy fats and healthy sources of protein the foods recommended in the Healthy Eating Plate.
- Lower-quality foods include highly processed snack foods, sugar-sweetened beverages, refined grains, refined sugar, fried foods, foods high in saturated and trans fats, and high-glycemic foods such as potatoes.
There isnt one perfect diet for everyone, owing to individual differences in genes and lifestyle.
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Is Hummus Good For You Dietitians Explain The Dips Health Benefits
Whether you need lunch in a pinch or a snack to tide you over before dinner, hummus is one of those savory treats that never fails to please. Made from mashed chickpeas and tahini, plus extras like olive oil, lemon juice, and garlic, the dip is just as delicious as it is simple. But is hummus healthy?
Hummus is a delicious, nutrient-dense, versatile spread, condiment, or dip, explains Pam Fullenweider, R.D., M.S., a registered dietitian who specializes in the Mediterranean diet. But not all hummus is made equally. So, should you keep hummus in your rotation? Heres what dietitians think.
How To Ditch Food Guilt And Feast In Peace
Counting calories, obsessing about your body fat, and reading diet books is likely taking time away from more meaningful pursuits. Think about all of the other passions you could explore if you gave up the goal of weight loss. What if you poured all that time, money, and energy into something that could actually make a difference in the world?
3. Losing weight will not make you healthier.
You can be considered overweight and be healthy. You can also be considered thin and be unhealthy. A person’s weight is simply not a good barometer of their overall health. According to an article in The Nutrition Journal by Dr. Linda Bacon and Lucy Aphramor, “Most epidemiological studies find that people who are overweight or moderately obese live at least as long as normal weight people, and often longer.”
Shifting your goal from weight loss to adopting more healthful habits is one way you can work to improve your health. As Bacon and Aphramor wrote, “As indicated by research conducted by one of the authors and many other investigators, most health indicators can be improved through changing health behaviors, regardless of whether weight is lost.”
We all want to believe there is some magic solution that will help us to discover true health and happiness. But the reality is that restrictive food rules and weight loss are not the answer to what we seek.
Lisa Turner, a food writer and nutrition consultant, summed it up best:
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May Delay Ageing And Support Growth And Metabolism
Fasting, and in particular adopting a diet low in protein, has in animal studies been associated with an extended life expectancy.
Furthermore, fasting appears to promote levels of human growth hormone, a hormone that plays an important role in growth and repair, metabolism, weight loss, muscle strength and exercise performance.
Current longevity research is largely limited to animals, so more studies are needed to fully understand how this may impact human ageing.
What Do You Eat
Because the keto diet has such a high fat requirement, followers must eat fat at each meal. In a daily 2,000-calorie diet, that might look like 165 grams of fat, 40 grams of carbs, and 75 grams of protein. However, the exact ratio depends on your particular needs.
Some healthy unsaturated fats are allowed on the keto diet like nuts , seeds, avocados, tofu, and olive oil. But saturated fats from oils , lard, butter, and cocoa butter are encouraged in high amounts.
Protein is part of the keto diet, but it doesn’t typically discriminate between lean protein foods and protein sources high in saturated fat such as beef, pork, and bacon.
What about fruits and vegetables? All fruits are rich in carbs, but you can have certain fruits in small portions. Vegetables are restricted to leafy greens , cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes. A cup of chopped broccoli has about six carbs.
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Setting Yourself Up For Success
To set yourself up for success, try to keep things simple. Eating a healthier diet doesnt have to be complicated. Instead of being overly concerned with counting calories, for example, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients whenever possible.
Prepare more of your own meals. Cooking more meals at home can help you take charge of what youre eating and better monitor exactly what goes into your food. Youll eat fewer calories and avoid the chemical additives, added sugar, and unhealthy fats of packaged and takeout foods that can leave you feeling tired, bloated, and irritable, and exacerbate symptoms of depression, stress, and anxiety.
Make the right changes. When cutting back on unhealthy foods in your diet, its important to replace them with healthy alternatives. Replacing dangerous trans fats with healthy fats will make a positive difference to your health. Switching animal fats for refined carbohydrates, though , wont lower your risk for heart disease or improve your mood.
Read the labels. Its important to be aware of whats in your food as manufacturers often hide large amounts of sugar or unhealthy fats in packaged food, even food claiming to be healthy.
Dangers Of Dieting: Why Dieting Can Be Harmful
An estimated 45 million Americans diet each year and spend $33 billion annually on weight loss products. WebMD lists over 100 different diets, starting with the African Mango diet, moving on to the South Beach and Mediterranean diets and ending up with the Zone. Most diets, regardless of their particular nature, result in short-term weight loss that is not sustainable. Weight cycling or recurrent weight loss through dieting and subsequent weight gain can be harmful for mental and physical health for both healthy weight and overweight individuals. Furthermore, weight fluctuations have been related to increased risk of development of cardiovascular disease, Type 2 diabetes, and high blood pressure.
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Solid Reasons Why Dieting For Weight Loss Is A Terrible Idea
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When we hear the term diet, most of us imagine cutting down on our food intake in order to lose weight. But is dieting really as good as it seems? Well, while many believe in the idea of dieting for weight lossit can force your body into starvation mode which can take a toll on your health.
When we restrict food groups we essentially end up restricting our nutrient consumption, as a result of which we dont get the vitamins and minerals we need.
So you if you have been dieting for weight loss, then do give this a read because we are sharing six reasons why you shouldnt go on a diet:
1. Dieting can cause weakness
A study published in the journal Annals of Internal Medicine found that a low-carb diet can leave you fatigued. Whenever you go on a low-carb or low-fat diet, you are depriving your body of two essential nutrients that it needs for energy and normal functionally.
2. Dieting can push you towards an eating disorder
You might believe that adopting a weight loss diet is a great idea, except according to the American National Eating Disorders Association, 35% of normal dieters tend to become pathological dieters. The organisation also suggests that over 20% of people who diet end up developing eating disorders. Dieting may not be the only reason why someone is bound to get an eating disorder, but it can be a trigger.
3. Lack of proper nutrition is a possible side effect
4. Dieting could lead to loss of muscle