Seven diet changes to lose weight and gain health

Although we see them far away, the truth is that we have not left the holidays long ago. And the ravages of excess we've been able to commit are still there, probably in the form of a few extra pounds. The good news is that we are in time to reverse these consequences by making simple changes in our diet, variations that have benefits that only go unnoticed when you don't know certain keys. Here are some of the changes for the new course that promise better results for losing weight and gaining health.

Stop counting calories

Although it may seem like the ideal way to lose weight, and there are those who promise that calorie-counting diets (such as CICO, Calories In, Calories Out, which is to burn the calories inginded) are the best way to lose weight, it is not. The problem with this concept is that the quality of the foods consumed is not taken into account

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As explained to BUENAVIDA María Neira, nutritionist and author of the blog Nutrition my change, "if in the CICO diet we include ultra-processed foods, regardless of nutritional quality, we could eat few calories with an excess of sugar, fats of low quality, salt and additives. The effect we can see on the scale, "but we would also be increasing cholesterol, triglycerides and blood pressure and, in the medium term, we risk cardiovascular disease." In addition, "very low calorie diets — even if they include quality foods — if maintained over time can cause anemia, dermatitis and gastrointestinal problems due to the loss of vitamins and minerals.

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Choose food well

A common mistake when we want to lose weight has its origin in the choice of what we are going to eat. We opt for products labeled "0% fat", which actually contain sugars to make them tastier; or by the "light", which in no case mean "no calories", but simply contain some less.

On the contrary, there are many very healthy foods that we can include in our diet without practically noticing its effects on the scale and that also bring various benefits to our health. There are them for everyone from vegetables like zucchini and spinach to a delicious octopus dish. There are also others who help us to satiate more easily, such as fruit, yogurt (natural and unsweetened), cooked potato and al dente pasta (always integral).

Pay attention to quantities (and nuts)

Just because a food is healthy doesn't mean there's a free way to eat it in large quantities. In fact, this is precisely one of the main mistakes we make in the diet, an important reason why we fatten. One example is nuts, which are essential in a healthy diet — they are a source of mono and polyunsaturated fatty acids, such as omega 3, fiber, proteins, minerals and vitamins, among other things. But they also provide a number of calories. That is, if we abuse, we can exceed the daily calories recommended by the World Health Organization: 2,000 to 2,500 daily for an adult male, and between 1,500 and 2,000 for women,

Plan meals

spend a little of our time should be enough. As he advised BUENAVIDA Mercedes Sanchis, researcher at the Institute of Biomechanics of Valencia and coordinator of the area of application of knowledge of the promotion of health, the ideal is to organize the food according to the week that we will have: "If it is more stressful, for example, we will introduce more carbohydrates" because, the more energy expenditure (whether physical or mental), the more carbohydrates the body will require. In contrast, people with sedentary or non-stressful jobs, burning fewer calories, should discard carbohydrates

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The importance of the clock in food

It's not the same to eat in the morning as in the afternoon. According to a study published in the International Journal of Obesity, satiety hormones find their lowest hour in the afternoon, while those of hunger are coming up. The key time, the findings of this investigation point out, it's three o'clock in the afternoon. Research participants lost almost two kilos more when they ate before that time, even if the calories ingested were the same,

Eating as a family helps not to get fat

According to a study from the universities of Minessota and Columbia in the United States, eating with the family can protect against obesity and overweight as we seem to eat foods that are usually healthier

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Coffees, alone and sugar-free

Some studies indicate that coffee might have the ability to speed up metabolism and therefore help us lose weight. However, as he explained to BUENAVIDA Ramón de Cangas, a dietitian-nutritionist member of the Spanish Academy of Nutrition and Dietetics, there is not enough evidence to support it. In fact, the opposite may happen. "There is research to suggest that some components of milk may decrease the effectiveness of coffee." And with regard to sugar, the expert is clear: "Their presence increases the kilocalories ingested from free sugars, something that is not of interest."