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Healthy food for diet: 3 most useful ways to lose weight

A well-chosen healthy food for diet helps to make certain investments in future longevity by “pumping up” the heart, cleansing blood vessels and giving a certain margin of safety to the brain and nervous system. We have collected for you a star five of the most interesting, popular and approved by experts healthy diets.

With all its diversity, healthy diets easily lead to a common denominator: a truly healthy diet - fewer dense calories from fat, protein, sweets, more freshly prepared plant foods.

Mediterranean healthy diet

Pros: Extreme variety of menus
Cons: High cost of products

This healthy diet is the undisputed record holder in terms of popularity and the number of positive reviews. Symbols of female beauty and youth, such as Italian Sophia Loren and Spaniard Penelope Cruz, follow the Mediterranean diet “by right of blood”, while UNESCO has added the nutritional style characteristic of the countries of the Mediterranean region to the register of world cultural heritage.

The main captivating features of a healthy Mediterranean diet are, of course, its variety and “goodies”, as well as the ease of following. The “resort” diet leaves a huge field for culinary experiments. From turning into an endless feast of the stomach, the Mediterranean diet is ensured only by the need to observe certain proportions in the preparation of the daily menu.

Nutrition experts Ansel Keyes and Walter Willett, who popularized the Mediterranean diet as a diet plan for weight loss and health, drew up a scheme called the "pyramid of the Mediterranean diet." The position of the product in this imaginary triangle gives an idea of ​​its specific gravity in the menu.

The “pyramid" is based on slow carbohydrates in their most healthy variety: unpolished cereals, whole grain bread, pasta made from durum wheat. Above them are vegetables and fruits, olive oil, nuts, seeds and dairy products without additives, including low-fat cheeses, among which preference should be given to traditional Mediterranean brine or whey.

All this should be consumed daily, unlike sea fish, lean poultry, potatoes (and other root vegetables), eggs and sweets - they are recommended to eat from one to six times a week. Red meat is allowed on a healthy Mediterranean diet no more than once a week, but followers of the Mediterranean diet are allowed to indulge in red wine twice a day, skipping a glass for lunch and dinner. At other times, quench thirst is advised by still water.

It is assumed that, following the Mediterranean diet, you eat five times a day: three of them are full, and the other two meals are snacks. There are no clear recommendations regarding portion limitations for the servings: it is assumed that the fiber of vegetables and grains provides a constant feeling of satiety, and the variety of allowed foods allows you to achieve gourmet sophistication of the menu and avoid obsessive dreams about any forbidden foods, which, alas, is not uncommon on other diets. Therefore, moderation in nutrition and a healthy attitude to food accompany those who follow the Mediterranean diet in a natural way.

In addition, studies have shown that olive oil has the ability not only to regulate appetite but also to promote weight loss due to the high content of unsaturated fatty acids, which stimulate the breakdown of old fat reserves, which is important if you want to become not only healthier but also slimmer.

The main disadvantage of the Mediterranean diet is often called its high cost: a large number of fresh vegetables, extra virgin olive oil, the freshest sources of animal protein and delicious dairy products in some regions where nature is not as supportive as on the sea coast can become a significant burden for the wallet. On the other hand, there is an opinion that this is nothing more than a stereotype: semi-finished products, sauces and a large amount of meat cost the family or individual budget hardly cheaper, and if we recall the costs of doctors and medications inevitably associated with improper nutrition, a healthy Mediterranean diet begins to look quite a good investment.

Chinese healthy diet

Pros: Switching to non-nutritious, but providing long-term satiety nutrition

Cons: It is necessary to master the skill of combining food in accordance with the balance of the elements "yin" and "yang"

In folklore, you can find a lot of expressions regarding the nationality of ideals: popular opinion recommends having a car either German, American, Russian wife, Japanese, and only unanimously regarding the cook; he must be Chinese. 

Despite the fact that the traditional cuisine of the vast territory of the Celestial Empire is subdivided into almost a dozen varieties very different from each other, the Chinese diet in the interpretation of the English chef Lorraine Clissold confidently takes its rightful place among healthy diets.

Peru Clissold, who has lived in China for several years and has enthusiastically explored the gastronomic traditions of ancient eastern power, owns the book, Why is the Chinese not getting fat? In this programmatic work, the Englishwoman spoke in detail not only about the secret of Chinese slimness (although, of course, in the vast majority of cases, the search for a healthy diet is connected with the desire to get rid of excess weight), but also converted useful Chinese habits into European realities.

The basic principles of the Chinese diet:

Any products other than fruits should be subjected to thermal or enzymatic treatment;
industrially processed products and complex mixtures of components are best avoided;
vegetables are best eaten along with slow carbohydrates (rice or noodles);
you need to regularly (at least once a day) eat semi-liquid food;
It is important to minimize the consumption of meat and dairy products.

The philosophy of the Chinese healthy diet is based on maintaining the balance of yin and yang, which is nutritional terms correspond to “wet” and “dry” (or “crunchy”) foods. The transitional link between these two “monoliths” is specially prepared rice, zhou. Its addition to food makes it possible to harmonize nutrition, preventing any of the elements from pulling a person in their direction, making them anemic and unemotional, or, conversely, rampant and aggressive.

The simplest and most healthy food of the Chinese diet is vegetable soups with noodles and a small amount of meat, wok vegetables with zhou, pickled vegetable snacks, which are considered a reliable cure for any disease in eastern cuisine. Such nutrition provides all the vital needs of a person without overloading his digestive tract. By combining vegetables with slow carbohydrates, the energy of calories is released gradually, and those who follow the Chinese diet avoid the hungry fury of yang. In China, it is customary to eat before the onset of satisfaction and satiation; low-calorie foods and the rejection of fatty sauces do not turn this approach into a problem.

Also, an important part of the Chinese healthy diet is tea, a popular diet product. However, in a balanced healthy diet, not only the ability of some varieties of tea to regulate appetite and improve digestion is important, but also their saturation with valuable substances, among which the catechins, effective fighters against free radicals that make cells age, have gained the greatest fame.

The Chinese diet is not only a fashionable trend but also a chance to experience the centuries-old wisdom of one of the most mysterious civilizations, the representatives of which, indeed, are mostly distinguished by their enviable harmony - at least in those regions that urbanization has touched minimally.

Vegan Healthy Diet

Pros: A way to make a little better not only a figure but also the world around

Cons: Long-term use may cause a deficiency of vital elements

Veganism is a kind of reinforced ethics vegetarianism. If a vegetarian diet in the most general sense provides for abstinence from eating meat, veganism gives this process the idea of ​​improving not only an individual figure and health but the world as a whole. 

Vegan philosophy involves the rejection of any products obtained without the consent of living beings involved in their creation - including, of course, both meat obtained through slaughter, and milk or honey, which cannot be eaten, because animals cannot unambiguously part with them voluntarily.

A vegan diet with all its limitations can be considered one of the most controversial among healthy diets. Many nutritionists exclude diets that prohibit animal products from balanced diets. 

However, the “pumped up” vegans are sure: the plant world is able to give a person enough protein, and amino acids, and fats, and trace elements - the main thing is to think over a diet well. True, no tricks can save vegans from a lack of vitamin B12, which is necessary for the functioning of the nervous system, so pharmacy supplements will become an excellent addition to the vegan diet. 
But not in gelatin capsules, since this material is made from animal bone material.

Hollywood celebrities and stars (e.g. Beyoncé) helped create a reputation for veganism as an extremely effective diet for weight loss, and new followers of this nutrition plan are constantly appearing. 

By the way, not everyone is aware of the ethical foundations of veganism, considering it to be just a healthy diet based on herbal products. Therefore, many become "vegans for an hour", switching to a vegetable menu for 7-10 days. This allows you to experience the healing and weight loss effect of the diet and, in principle, arrange a “test drive” for it to understand whether it will be possible to provide for your nutritional needs in this way. 

In such a situation, it is important to try to choose the most diverse diet: situations are very common when, abandoning meat, losing weight go-to baking, pasta, root crops, and naturally gain weight. Such a diet will not be healthy.

Remaining ambiguous in terms of balance, veganism draws attention to the global problems of human health: according to a UN study, the methods of the modern food industry in the production of meat and dairy products do not withstand any criticism in terms of food security. 

The point is not even the level of environmental pollution produced by food enterprises, but the continuous growth of the Earth's population. If we continue to eat so much meat and milk, new people on our planet simply will not have enough food. The vegan diet, again and again, recalls this alarming fact.

This diet prescribes to consume at least 500 grams of vegetable protein products per day (including tofu cheese, lentils and mung beans, soy yogurt and milk, nuts), making up the rest of the diet from predominantly green vegetables with a low glycemic index.

This kind of healthy diet determines the daily caloric content of the diet in the range from 1700 to 2000 kcal (depending on the intensity of the sport's load). Nutrition experts believe that the vegan eco-Atkins can help normalize the reproductive processes in women and girls due to the high content of soybean rich in phytoestrogens in the menu.

The experience of thousands of vegans around the world proves that a plant-based diet can be healthy if you don't go to extremes. Before you go to the menu without the participation of animal products, you need to consult a doctor and have a good idea of ​​the possible consequences and risks. Also, a vegan diet is contraindicated for children under 18 years of age - on a young growing body, the rejection of meat, eggs and milk can affect the most fatal way.

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