As many of us prepare to write our New Year's resolutions, a nutritionist tells the Mirror what diets actually work in the long term, giving advice on what diets actually work in the long term, and focusing on one food fad in particular. warned about.
As part of our New Year's resolutions for 2024, many of us will be looking for ways to make positive lifestyle changes. But there are some things to keep in mind.
Although some influencers may recommend specific meal plans, it's important to be aware of red flags and do your research when trying a healthier diet. As many of us start replacing our mid-morning mince pies with carrot sticks, a nutritionist speaks to the Mirror about the do's and don'ts of dieting in January. This includes a diet that many knowledgeable experts swear by.
She also warns of fads to avoid, with certain meal plans in particular said to pose serious health risks.
eat like a Sardinian
Dr. Sarah Cook, a general practitioner and registered associate nutritionist, is one of several experts who believe in the Mediterranean diet, which encourages eating plenty of whole grains, nuts, oily fish, seeds, leafy green vegetables, and healthy fats. I'm alone. People who follow this diet limit sugar and processed foods and are considered a good option for long-term weight management.
Dr Cook, who specializes in helping women lose weight and maintain a balanced diet, told the Mirror: Results depend on cutting calories drastically, leaving you feeling hungry, tired, and grumpy! If your diet requires cutting out food groups (e.g., no carbs, no fat, etc.) Not a balanced diet, but one that is sustainable in the long term. An all-time favorite diet is the Mediterranean diet. This is generally a very healthy diet and safe in the long term. ”
The Mediterranean diet, inspired by foods traditionally eaten in countries bordering the Mediterranean Sea such as France, Spain, Greece, and Italy, is championed by nutrition guru Dr. Michael Mosley. He has written extensively about them in his best-selling book.
Following a Mediterranean diet is associated with lower risk factors for heart disease, such as high cholesterol and high blood pressure, and is thought to increase life expectancy. In fact, a group of villages in Sardinia were identified as one of the earliest 'blue zones', or regions with particularly high life expectancy.
People living in this region tend to stick to very traditional, healthy diets, and are 10 times more likely to live to age 100 than people living in the United States, due in part to their lean diet. It is believed that this is caused by.by blue zone website: “The traditional Sardinian diet consists of wholemeal bread, beans, garden vegetables, fruit, and, in some parts of the island, mastic oil. Sardinians also traditionally eat grass-fed foods. I also eat pecorino cheese made from sheep that is rich in omega-3 fatty acids. Meat is mostly reserved for Sundays and special occasions. ”
Although it's not technically a weight loss program, a study was published in a journal. nutrients Researchers found that after following a Mediterranean diet for 12 months, participants lost an average of 8.7 percent in weight, and that sticking to the diet over time was associated with a reduced risk of regaining lost weight. did.
Dr. Cook added, “When discussing food and weight loss, it's the overall eating pattern that matters. No particular food is better for weight loss. Fruits and vegetables are naturally low in calories and high in fiber. It's rich in water, so it's great for weight loss.'' “Water also helps keep you full, and it's also a good source of vitamins, minerals, and antioxidants, so it's a win-win for your health and weight loss. ”
'Dangerous' foods to avoid
Some bodybuilders adhere to a “carnivore diet,” which consists primarily of animal products such as meat, eggs, and low-lactose dairy products, and avoids all other food groups such as fruits, vegetables, and legumes. Masu. Rich in protein and fat, many who follow this relatively new “zero-carbohydrate diet” rely on the idea that our early human ancestors ate meat-rich diets to increase energy, It professes several benefits including weight loss and improved digestive health. .
However, scientific research into its long-term effects is currently limited, and Dr. Cook urges dieters to avoid it. She explained: “Diets that promote intake of large amounts of red and processed meats and animal fats such as butter and lard, which are high in saturated fat and can raise LDL cholesterol, or 'bad' cholesterol. This is dangerous for the heart (often dangerous for the heart). Also, the so-called carnivore diet (consuming only animal products and minimal fruits and vegetables) is dangerous for general health, especially gut and heart health. And I do not advise this. ”
Dr. Cook says you should also avoid diets that cut out macronutrients, such as low-carb or fat-free diets, or plans that encourage long water fasts of 24 hours or more.
Start “small”
Offering advice to those looking to make a fresh start when it comes to food on January 1 this year, Dr Cook says that even though you may want to completely overhaul the contents of your fridge, “Small and manageable” We recommend starting with “Changes”.
Dr. Cook advised: “Rather than restricting, think about adding more to your diet (more vegetables in your meals, more fruit to your cereal or porridge) and start thinking about how to set yourself up for success (don't have too much food in your cupboard or fridge). Stock up on) To create healthy meals, keep frozen fruits and vegetables in the freezer so you can add them to your meals at a moment's notice. Don't drastically cut back on calories or cut out all your favorite foods. Try to eat small portions most days (for example, a few squares of chocolate in the evening) so you don't feel deprived and want more.”
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