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We already anticipate that intuitive eating or mindfulness applied to the table are two good ways to start taking care of yourself, but if you want to start now, we give you some tips on how to choose the right foods. better foods, commas Properly more and manage to keep your ideal weight in a simple way.
1. Overcome Your Fear of Carbohydrates
Every time you start losing weight, the first thing you do is eliminate carbohydrates from your diet. In other words, you remove the bread or pasta without knowing that, in reality, it can help you lose weight and that these nutrients are also present in other foods such as fruits, vegetables or legumes. In her book Super Woman RX, Dr. Taz Bhatia says that in reality it is not a matter of removing them altogether but of prioritizing them over others and limiting their quantities. She recommends limiting the intake of bread, pasta or rice to a daily ration – better if it is integral – and to increase that of lentils, quinoa, vegetables or fruits.
In addition, the abandonment of these foods has consequences. "A high carbohydrate diet is crucial for brain health," says Lisa Mosconi, an associate professor of neuroscience at the University of New York in her book Brain Food: The Surprising Science of Eating for Cognitive Power. And, as the expert explains, this type of products are rich in antioxidants, minerals and vitamins of group B. They also become glucose in case of degradation, one of the main sources of 39, energy in the body.
2. Fat is not (always) your enemy
As in the previous case, weight loss is implicit in the thought that high-calorie and high-fat foods should be quickly thrown away, even if they are healthy. Several studies claim that not all fatty foods are negative, but those that contain saturated fats, like most prepared foods, industrial sweets and many snacks. These experts recommend replacing them with monounsaturates – present in olive oil or avocados – or polyunsaturated – you can find them in salmon or flax seeds.
Also, "when we eat real food and quality, seeing calories as a single counter is useless," says nutritionist Victoria Lozada in her book La Buena Nutrición. ingredients are part of the recipes of thin people, yes, you must know when to eat – divided throughout the day but reducing their consumption for the night – and do it in moderation because otherwise you may overload your
3. Eat nutritious foods throughout the day
Experts recommend eating five to six times a day and doing it in small portions – a small rule that, even if it seems to you early, does not make much sense, pursues one goal: maintain the balance of blood sugar level, get with them that your energy level is stable and make sure you do not have Hungry or Feeling is minimal. This will help you avoid frenzies, especially at the end of the day
In this case, it is essential to distribute the food in a balanced way and respecting portions. It is not enough to eat until you feel fully satisfied, but do so by listening to your body, until you notice that it has disappeared. For main courses, opt for recipes that follow the Harvard Plate Rule. In between hours, it's better to bet on fruits or nuts, which will help you quell the feeling of hunger and provide you with good nutrients.
4. Applying the 80/20 Rule
Following a healthy diet that brings you back to your ideal weight and with which a strict diet is not necessary does not mean depriving you forever of an ice cream, fries or more than a piece of pizza. It's virtually impossible and you will only succeed in generating stress and more desire to consume these foods. One reason that nutritionist Amy Goodson recommends following the 80/20 rule, with which these little luxuries are allowed.
It's simple. It's about thinking, for example, in a week. 80% of the meals you prepare must be healthy, that is, whole foods, healthy fats, fruits, vegetables and lean proteins. Everything you need for your body to function properly. In the remaining 20%, you can include foods with an extra calorie. In this way, you will not feel the need to take them almost at any time.
Source:
hi / MF
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