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In the modern world, we are used to getting fast results. People also want to achieve fast results by getting rid of more pounds. The information provided in the public space is very attractive, such as “get rid of 10 kg a week”, “a magical diet that will change your life” and others. People usually try various diets, which are often not only ineffective but also cause a lot of stress and frustration. It should be mentioned that diets are needed for certain diseases, such as obesity. Then you need to follow a diet with the help of a dietitian. In this case, the diet is not bad or self-limiting. It is a matter of choosing healthy products, following a diet, and changing attitudes towards diet and life. In other cases, when we are trying to get rid of many pounds, restrictive diets are a stressful process for the body, and the pounds we lost often come back in abundance. In this article, we present 5 effective and healthier diets.
The low-carb diet is related and suitable for people who are overweight or even have obesity, and, of course, in addition, have metabolic issues. After all, with the help of this diet, which limits sugar, sweet and floury foods, weight loss is much faster than with other dietary restrictions. It is recommended to eat small amounts of low glycemic index foods during this diet. The glycemic index refers to the increase in blood sugar after a meal. Foods with a low glycemic index increase blood sugar levels slowly (meat, fish, whole and whole grains, beans, peas, fruits, and vegetables). Conversely, foods with a high glycemic index (potatoes, white bread, pasta, rice, bananas) increase blood glucose levels fast, and to reduce it, the body secretes a lot of insulin, a hormone, which inhibits fat burning.
Clinical studies show that this diet is the most ideal for cardiovascular disease prevention. The basis of the diet is vegetables, respectable second place is for fruits, followed by nuts, seeds, legumes, pure olive oil, fish, and fermented dairy products. Meat is at the top of the Mediterranean diet pyramid – it must be eaten the least. When it comes to drinks, unsweetened water and coffee should usually be drunk. It is also recommended to eat for a limited time. It turns out that the Mediterranean diet, combined with fasting for about 12 to 16 hours a day, brings even more benefits.
This diet is based on a primitive human’s diet including foods that were obtained by hunting and enjoying nature’s gifts to mankind in the past. The Paleo diet does not recommend including foods that have become common in this modern era. With the Paleo diet, a person should exclude cereals and legumes, sugar and unrefined sugar, artificial sweeteners, dairy products, and processed products from his ration. You can eat fish and meat, eggs, vegetables, fruits, oils, seeds, and various nuts. All food eaten should be as natural as possible, unprocessed, and preferably organic.
Vegan diet involves eating only plants (such as vegetables, grains, nuts, and fruits) or plant-based foods. As you know, vegans never eat meat and animal-based products like dairy products and eggs. Vegans get most of the nutrients they need in a varied and balanced way. For example, a healthy vegan diet includes several servings of a variety of fruits and vegetables per day, main meals with potatoes, bread, rice, pasta or other starchy carbohydrates, some beans, legumes, and other proteins, unsaturated fats, and sustainable products.
Gluten is a protein found in wheat, rye, barley, and some processed foods. The most obvious gluten-containing products are flour products such as bread, cookies, pasta, etc. Going gluten-free is very popular these days. In the United States, one-third of the population considers themselves gluten intolerant, but the same trends are visible in Europe. People, who are on this diet, avoid gluten-rich foods.
Tip For A Healthier Diet
One of the causes of aging is considered to be a decrease in energy metabolism related to weight gain, decreased sensitivity of tissue receptors to insulin, and decreased physical capacity of the body. At maturity, cells lose the ability to synthesize nicotinamide adenine dinucleotide (NAD+), a key substance in cellular energy production. According to a study conducted in China in 2022 and published in the Journal of Advanced Research, nicotinamide adenine dinucleotide (NAD+) levels in the body decrease with aging and it is associated with oxidative stress, DNA damage, cognitive impairment, and inflammatory conditions. Researchers are exploring the use of NMN (nicotinamide mononucleotide), a precursor to NAD in the synthetic chain. In nature, NMN is also found in nutritious plants – avocado, broccoli, cabbage, cucumbers, and beans. According to a study conducted in 2019 and published in Nature neuroscience, NMN can protect neurons against pathological aggregated proteins and improve memory in animal models of Alzheimer’s disease as well as improve the lifespan of animal models.