People do not seem to agree on something and try to make sense of it can be overwhelming.
However ... healthy diet does not have to be complicated, if you do some stays in your head.
Here are 15 things that everyone needs to know about nutrition.
1 The meat is not in your colon red
One of the most ridiculous myths about meat [1] is that rots. in your colon
It is absolute nonsense, it thrives on people who eat people meat, held scare.
The truth is that the meat is broken down down by stomach acid and enzymes, then absorbed, especially amino acids and fatty acids.
The human digestive system is well equipped to meat consumption and our bodies make full use of proteins, fats, vitamins and minerals in meat.
If you want to know what really rotting in the colon, which is the indigestible plant material, also known as want fiber [2] .
That's actually a good thing ... the good bacteria in the gut to digest fiber and convert them into short-chain fatty acids, the health benefits have ( 1 ).
February. Goes Everywhere Follow Western diet diseases
Most diseases, chronic Western are relatively new.
They have recently appeared in the story, and the people who eat the evolution of processed foods [3] obtained.
The truth is ... the whole Western diet of junk food goes, chronic diseases continue.
It was also of scientists (including the legendary documented Weston A. Price [4] ) in the early parts of the 20th century, when many people were on the edge of Western influence.
If these people have their traditional diet of modern "luxury" such as sugar, refined flour and processed oils are sick.
They have fat, began to rot teeth, diabetic and began to die of heart disease and cancer. It happened a few years ago.
The time now the main health problems of the world - These diseases are often referred to as "diseases of civilization".
Most of them are exacerbated or by the modern diet that causes rich.
Three. Most of the "studies" reported by the media, are an absolute disgrace
As nutritional studies is reported in the media, is a shame.
These studies are often taken completely out of context and weak studies seem to prove something true.
In general, these studies are observational studies can not prove anything.
These studies can not demonstrate a statistical correlation, and give ideas for the researchers tested be something in randomized controlled trials [5] .
Unfortunately, this leads to many people make important health, based on bad science and misleading decisions.
April. Refined oils and processed are difficult
Seeds and plants such as soybean oil and rapeseed [6] are often mistakenly believe to be healthy.
This is a big mistake. these oils [7] were not available to people, to 100 years, since the processing technology was not available.
The fatty acid composition is completely different than anything we've issued over the course of evolution, which is rich in omega-6 fatty acids, which can lead to problems if consumed more ( 2 , 3 ).
These oils are also loaded with trans fats ... they are very toxic and strong with metabolic disorders and heart disease ( 4 , 5 ).
It is best to eat healthy fats such as natural coconut oil [8] , butter [9] and the extra virgin olive oil [10] , but seed oils and vegetables avoid them like the plague.
5 "natural." Not necessarily, "Health"
It is a mistake to believe that all that is naturally healthy.
That's right ... it's a very good rule to choose natural foods instead of processed.
But there are many examples of natural call is as dangerous as their counterparts in processed foods ... if not worse.
An example of this is a "natural" syrup called agave nectar [11] .
This syrup used to be very popular in the community of natural health and has found its way into all sorts of "healthy foods".
However, if you look at the composition of the nutrients from, fructose contains more than the old raw sugar syrup and high fructose corn.
Fructose [12] is the healthiest part sugar and agave is with the store, which makes it mean something more harmful than regular sugar .. and the likes.
6 Slimline Fat
It seems intuitive that eating fat make you fat.
Because things that is fat under the skin fit and makes us soft and swollen. So eat more fat store more than it should.
Fat has more calories [13] per gram than protein and carbohydrates, another reason why some people believe that autologous fat pole.
But the body is much more complicated than that, and it is entirely dependent on the context.
Many studies [14] show that high-fat (but low-carb) diets actually lead to greater weight loss than low-fat but high carbohydrate diets ( 6 , 7 , 8 ).
Carbohydrates 7 Not thick
Many low carbers believe that carbohydrates [15] are inherently fattening, but that is wrong.
Although the abolition of the carbohydrates (in many cases) reversing weight, it does not mean, "carbohydrate", the problem in the first place.
There are many examples of people who followed a diet high in carbohydrates (real food) and have no other western obesity and chronic diseases.
This includes people of Okinawa and Kitavans [16] and Asian populations that eat a lot of rice.
If you just try a healthy person, to stay healthy, then one are low-carbohydrate diet [17] completely unnecessary. Among the sources of carbohydrates including unprocessed fiber only be liable.
Prevention must not the same as the curing.
8 protein is the most important macronutrient for weight loss
When it comes to losing weight, protein [18] is the king of nutrients.
Many studies show that it can stimulate the metabolism (calories) and decrease appetite (calories).
A high protein diet, the amount of calories that you raise 80 to 100 calories per day, because the protein needed metabolized energy (be 9 , 10 , 11 ).
There is also a study that shows that consuming 30% of calories from protein than 441 people automatically less calories per day and lose 11 pounds in 12 weeks, only by the addition of protein to your diet ( 12 ).
Furthermore, high protein, then you should automatically change on the energy balance in your favor and make it easier to lose weight [19] in the long run.
9 Sucre is a mess ... and sugary drinks are the worst
The harmful effects of sugar are far above [20] empty calories.
Now we know that due to the large amount of fructose, the sugar can lead to all kinds of metabolic problems and is strongly associated with the risk of chronic disease (associated 13 ).
Sugar is bad, but consumption in liquid form is even worse.
Liquid sugar calories that are not in the same way as solid sugar calories are registered by the brain so that the brain does not by eating less of other foods (offset 14 ).
In any case, sugary drinks more modern appearance fattening diet and the promotion of disease.
A study shows that the risk of obesity in children by 60% for each daily serving of a sugary drink (increased 15 ).
Unfortunately, fruit juices [21] is not much better. It is very similar to a soft drink and small amounts of vitamins are not suitable for large amounts of sugar.
10 The best diet (or "way of eating") for you is one that you need to keep
The "right" diet for an individual depends on many things.
These include age, gender, activity, metabolic health, food culture and personal preferences.
This is a great mistake to suppose that there is no such thing as optimal nutrition for all.
Of course, there are diets that work best for certain health problems ... a low carb diet for diabetics [22] , for example.
If you simply want to lose (or maintain) to prevent obesity and disease, perhaps the most important factor, however, is something that you'll find with long-term hold.
Find ... Ultimately the deciding factor for the long-term success of something you like and can to keep life. Losing weight is a marathon, not a sprint.
11 food. Cholesterol and saturated fats are not harmful
In the past, cholesterol and saturated fatty acids [23] were demonized.
But ... the new massive studies have shown that there is really no connection with heart disease. It was a myth [24] everywhere ( 16 , 17 , 18 , 19 ).
Studies on the low-fat diet [25] is always advised world show that it is 100% useless. This does not lead to weight loss or prevent long-term disease of the heart and cancer ( 20 , 21 , 22 ).
It's time to take your fat pensions love.
12 Never trust what the manufacturers mark
Unfortunately, food manufacturers are not very honest about the impact on the actual health of your meal.
They often ask people to believe misleading health claims on packaging fool that their products are healthy.
These include labels "whole grain" sugary cereals and label low-fat yogurt.
Normally, these foods are loaded with sugar, or not actually contain what they say.
In all cases, small amounts of an ingredient not unhealthy bulk ingredients such as sugar or vegetable oils.
Follow this rule of thumb in mind ... if the food label says that he is healthy, then it probably is not.
13 count calories, but not necessarily to have success,
Some people say that all that matters when it comes to losing weight is calories and calories comes.
It is true that in order to lose weight, should more energy (calories) to leave the body of the entry.
This is dictated by an unbreakable law of physics called the first law of thermodynamics [26] .
However ... The human body is an extremely complex metabolic machinery and there are many complex factors at work.
There are many things you can do to achieve negative energy balance, not to count a single calorie.
This includes cutting carbs, eat more protein and / or just leave food processing, unprocessed food real.
Counting calories is a scientific fact. But this does not limit the number is not required.
14 Marking If "fat" or "low fat", then it's probably bad for you
When researchers and the media began to demonize fat, all species have been brought from processed foods on the market.
The problem is that natural foods taste terrible when fat is removed from them.
Food manufacturers were also aware of this problem so they just to compensate for a lot of sugar and artificial chemicals to the lack of fat.
Most low-fat foods had the fat removed to be replaced by something worse.
15 Real food is the key to good health, junk food is not processed
Although performance can can be very complicated, a healthy diet is simple.
The most important thing, not processed foods that resemble what they looked like to stay in nature.
If the ingredient list is more than 5 items, clay or chemical names that you do not understand, then it is probably bad for you.
Note that real food does not even have a list of ingredients as real food is the ingredient.
Credentials
- ^ Myths about meat (authoritynutrition.com)
- ^ fiber (authoritynutrition.com)
- ^ processed foods (authoritynutrition.com)
- ^ Weston A. Price (en.wikipedia.org)
- ^ RCTs (en.wikipedia.org)
- ^ rapeseed (authoritynutrition.com)
- ^ These oils (authoritynutrition.com)
- ^ coconut oil (authoritynutrition.com)
- ^ butter (authoritynutrition.com)
- ^ of extra virgin olive oil (authoritynutrition.com)
- ^ agave syrup (en.wikipedia.org)
- ^ fructose (authoritynutrition.com)
- ^ calories (authoritynutrition.com)
- ^ Numerous studies (authoritynutrition.com)
- ^ carb (authoritynutrition.com)
- ^ Kitavans (wholehealthsource.blogspot.com)
- ^ carbohydrate diet (authoritynutrition.com)
- ^ protein (authoritynutrition.com)
- ^ to lose weight (authoritynutrition.com)
- ^ Beyond (authoritynutrition.com)
- ^ juice (authoritynutrition.com)
- ^ for diabetics (www.dietdoctor.com)
- ^ saturated fatty acids (authoritynutrition.com)
- ^ a myth (authoritynutrition.com)
- ^ fat diet (authoritynutrition.com)
- ^ First law of thermodynamics (en.wikipedia.org)
This article was written by a real thinking writer. I agree many of the with the solid points made by the writer. I’ll be back.
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