Eating a balanced diet often seems somewhat difficult since we understand that it is something sacrificed and we suppose that we have to deprive ourselves of many foods that we love. But the truth is that eating healthy can be fun, enjoyable and does not always have to be synonymous with sacrifice. Next, we give you some tips that you can apply in your “fight” with the loss of fat and thus learn to have a healthier life and enjoy it to the fullest.
TIPS for healthy eating
The recommendations that we will give you below are just some guidelines so you can get an idea of what you can apply to your day to day. Although these tips are valid for many people, each of us has different needs. Therefore, before starting any type of diet, it is best to go to a nutritionist who can assess your personal needs.
Eat more vegetables, fruits and vegetables
As the WHO (World Health Organization) says, a sufficient consumption of fruits and vegetables could save up to 1.7 million lives each year. You must eat vegetables every day in abundant quantities at every meal and dinner. With abundant we refer to a minimum of 500 g per day (the WHO recommends a minimum of 400 g per day).
Reduce or eliminate sugar from your diet
The WHO recommends not exceeding 25 grams per day and, in Spain, the average consumption of sugar per day is 111.2 g; it’s crazy! The fewer sugars added the better.
Avoid highly processed foods
Highly processed products such as breakfast cereals or products with a lot of refined flour, salt, sugar and poor quality fats are directly related to diseases such as obesity, type 2 diabetes, hypertension, cancer, cardiovascular accidents, etc.
Drink a lot of water
The water is infinitely better than soft drinks (whether sugars or sweeteners), juices, sugary vegetable drinks, “sports”, coffees, soft drinks and sweetened teas or fruit smoothies and vegetables (as juices and smoothies cause a loss of fiber and micronutrients of the fruits).
Alcohol is the enemy of fat loss
In addition to inhibiting protein synthesis and reducing testosterone, alcohol, according to the WHO, is teratogenicity, neurotoxic, addictive, immunosuppressive, harmful to the cardiovascular system , carcinogenic and increases the risk of death.
Supplement with vitamin B12
It is the only supplement that people with a strict vegetarian diet should take. The reserves that we have in the body of vitamin B12 last several years, so it is important to supplement so as not to have a deficiency. For this you can take foods fortified with B12 as vegetable drinks.
At each meal, try to have a source of protein
First of all, we want you to know what a protein is. It is a nitrogen-containing substance composed of amino acids and is necessary for many processes, such as the maintenance of body tissues, to be part of the immune system, to transport functions of other substances and to be part of many enzymes, among others.
The deficit of proteins is very rare that occurs in vegans and vegans who exercise and consume in addition to fruit and vegetables, legumes, cereals, nuts and seeds. With 1 gram per kilo of body weight per day, there is no deficiency, but beware! We talk about the amount needed so that there is no deficit, but, as you have seen previously, it is advisable to ingest more.
A widespread myth is that proteins of vegetable origin are not complete , and the reality is that many foods such as chickpeas, soy, some types of beans, pistachios, quinoa, hemp seeds and some other foods have all essential amino acids and in good proportions. It is important to know that it is not necessary to eat them in the same food, since we have an amino acid “pool” (a kind of amino acid storehouse), so if you eat lentils with vegetables and dinner with rice and vegetables, you would already have perfect protein.
Get sunlight every day for at least 30 minutes
The vitamin D is essential for maintaining good bone health and the sun will be your ally you have good levels of it.
Eat nuts or flax seeds regularly
Omega 3 fatty acids are essential. To ensure a good balance between omega 3 and omega 6 it is important that you increase your intake of foods rich in omega 3 and decrease the amount of omega 6 ingested. A good strategy is the following:
Add 10 to 15g of walnuts daily, between 5 and 8 g of crushed flax seeds.
Reduce the consumption of foods rich in omega 6, such as sunflower, corn or soybean oils and margarines or industrial fats.
If you eat seaweed, do not go…
Lately, algae are fashionable and, although they contain a lot of iodine, vitamins, fiber, etc. they contain so much iodine that, consumed in excess, they can be harmful especially for people who have never taken algae and from overnight they start eating large quantities.
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