Why eating well can lead you to deviate from your diet

It is well known that healthy eating helps us maintain a stable and healthy body weight, improve our energy level and reduce our risk of developing various diseases. However, for most of us, it is easier to say than to make healthy food choices. So what is the best way to lose weight and follow a healthy diet?

Cat box | Shutterstock

Reduce red and processed meat

New discoveries published on 17^th April in the International Journal of Epidemiology suggest that even the recommended amounts of red and processed meat can be harmful to health. This single, large prospective study of half a million people in the UK has shown that red and processed meats are carcinogenic to the human colon.

The researchers discovered that a consumption of 25 g of processed meat or 50 g of red meat increases the risk of colorectal cancer by 20%! To put this in perspective, 25 grams of processed meat is equivalent to a slice of ham or a single slice of bacon. Similarly, 50 g of red meat is only a lamb chop or a thick slice of roast beef.

People consuming more than 25 g / day of processed and red meat were compared to those who consumed an average of less than 21 g / day, which generally included those who consumed this type of meat only two days a week or less.

The study examined a very large number of subjects – more than half a million men and women – of whom more than 2,600 eventually developed colorectal cancer.

The alarming part of this study is that the UK government's recommendations for average daily intake of red meat and processed meat are as high as 90 g / day, but most subjects at increased risk of cancer in this study do not consumed only 76 g / day. This means that the average amount of meat in those most at risk for colorectal cancer matches the UK government's recommendations of 90 g / day or less.

Eating a single slice of bacon a day increases the risk of colorectal cancer by 20%, according to a new study: https://t.co/LXUCQXEyyZ

– Neal Barnard, MD (@DrNealBarnard) April 17, 2019

Drink alcohol in moderation

The same study showed that for every additional 10 g of alcohol per day (the same price as a half pint of beer at 4.5% w / v), the risk of colorectal cancer increased by 8%.

Choose whole grains

The study also revealed that a reduced risk with a higher fiber intake in the form of bread or cereals reduced the risk by 14%. Fruit and vegetable fibers apparently did not count.

Keeping expectations within limits

In other words, do not try to lose twenty pounds just two months. This is not only unrealistic (promotion of diet abandonment), but locks you into unhealthy patterns that could be harmful in the long run. It takes time to create a healthy habit. Studies show that it can take up to 66 days on average to turn a new behavior into a habit.

Avoid anything that claims to provide the "perfect diet" because the likelihood of it is very slim. You will need to customize any diet you choose to adopt to meet your needs and schedule, without putting your life and relationships at risk.

A great way to maximize your gains from dietary changes is to start an exercise program at the same time, which has proven effective in increasing weight loss goals.

Why is this study so important?

While previous studies had highlighted the same issues, this was the first study to examine nutrient sources in a modern population as well as typical dietary habits of developed countries. These techniques improve the accuracy of risk prediction and minimize various biases.

Using these methods, the calculated risk was almost double that reported by previous researchers.

The results were adjusted for no less than 18 parameters, including waist circumference, dairy product consumption, smoking and alcohol, as well as for major dietary changes induced during the past 5 years. years. Yet the results have remained just as valid.

In other words, it is surprisingly easy to put yourself at risk for colorectal cancer in the average Western diet. And the risk increases to alarming levels with just an extra serving of processed or red meat.

Why eating "good" is not always healthy

And if you yield and eat that dessert, it does not mean that you have to ruin your whole day with excessive consumption! Think about your moderate urge and get right back on track – instead of useless (or even worse, negative) regrets.

Keep tempting but unhealthy foods out of sight in your environment to avoid breaking control of yourself. Instead, keep healthy bites (high in protein and low in fats and sugars). This applies especially when traveling and it is difficult to find healthy snacks.

Plan in advance when you decide to eat out. Look for healthy places to eat when you have to go out of town and promise yourself an incentive if you stay in the wagon until the end of the trip.

Enjoy your meal

Eat slowly, thoughtfully and in small bites – you'll enjoy more of it and you'll even stop stuffing yourself, as one study shows.

Online applications to track your food consumption can be a useful way to stay on track. For example, one study showed that the use of pedometers helped overweight women lose three times more weight than women in the control group.

Register and go!

Find a partner or join a group if you can. This is especially useful if you follow the same diet. A high-protein breakfast helps you stay full longer and you end up eating a lot less at lunch.

The message to take away

The choice of a healthy diet should include slow and regular steps, replacing red meat and processed meat with healthier alternatives, and aimed at maintaining a sustainable weight loss rhythm instead of a style instantaneous.