Nutrition health /healthy eating ting part III

                  -Healthy eating - 

 The sample menu shows how to eat healthily and put the presented rules into practice. 

Breakfast 

Rye bread + avocado and garlic paste + good quality sausage + vegetables (e.g. peppers and carrots cut into sticks) 

Second breakfast 

Pear, apple (you can replace fruit during the day with a piece of homemade cake with a small amount of sugar from time to time) 

Lunch

 Zucchini meatballs with chives + boiled potatoes + sauerkraut salad RECIPE FOR ZUCCHINI MEATBALLS WITH CHIVERS

Ingredients:

 400 g minced turkey meat, 

2 small zucchini,

 grated 1 onion, 

1 egg,

 4-5 tablespoons of oat bran, 

spices: savory, thyme, salt, pepper, hot pepper, 2 tablespoons of rapeseed oil. 

Preparation: Combine all ingredients except oil and form meatballs. Fry in the pan, turning often so that they do not burn. Tea Cottage cheese + tomato Dinner Salad: Pacific smoked salmon + 2 handfuls of lettuce + half a fresh cucumber + radish sprouts + 2 tbsp roasted pumpkin seeds + 1 tbsp olive oil How to eat healthy and lose weight? Eating healthy while losing weight is not much different than eating healthy every day.

 However, it requires more self-control and planning. So how should we eat to lose weight healthily?

Control your portion size 

Second, don't overeat. 

This leads to stretching of the walls of the stomach and even if you consume the right amount of calories, you feel very hungry. Hunger is normal during weight loss because you are entering an energy deficit. But it shouldn't accompany you all day and just a few dozen minutes after a meal. It means you're not eating enough.

 Eat 3 to 5 meals a day 

You don't need to eat 5 times a day to lose weight. Each of us is different and each of us has a different diet! Eating small meals regularly every 3 hours doesn't have to boost your metabolism. It's just an oft-repeated myth that everyone should always eat 5 meals a day. The number of meals should be adjusted to your needs and mode of the day. If you feel good eating 3 larger meals - no problem. If you prefer to eat more often but less, that's fine too. 

Try both systems and see what works better for you.

 Eat more protein and less carbohydrates

Protein is a nutrient that keeps you full for a much longer time than carbohydrates. Protein meals (containing 25 to 81% of energy from protein) give a feeling of fullness, reduce hunger and help to spontaneously reduce the amount of calories consumed. This makes the slimming diet easier and hunger less troublesome. 

The amount of carbohydrates in a slimming diet is also very important. More and more often it is said that calories are not equal. 

What does it mean? 

Different foods affect the body in different ways. Scientific research confirms that losing weight on a low-carbohydrate diet is easier. Eating the same amount of calories on a high-carbohydrate diet results in less weight loss than on a low-carbohydrate diet with increased protein and fat.

  Is low carb diet good ? 

There is some evidence that a low-carbohydrate diet may help people lose weight more quickly than a low-fat diet —and may help them maintain that weight loss.

For example, POUNDS LOST (Preventing Overweight Using Novel Dietary Strategies), a two-year head-to-head trial comparing different weight loss strategies, found that healthy diets that varied in the proportions of different macronutrients (carbohydrates, protein and fats) worked equally well in the long run, and that there was no speed advantage for one diet over another. 

The DIRECT study compared low-carb, low-fat, and Mediterranean-style diets and found that after 2 years, weight loss and maintenance were better for low-carb and Mediterranean-style diets as compared to low-fat diets.

The diets also had different effects on heart disease risk factors.

The low-carb diet was most beneficial for lowering triglycerides, the main fat-carrying particle in the bloodstream, and also delivered the biggest boost in protective HDL cholesterol.

If interested in trying a lower-carbohydrate diet, try to include some fruits, vegetables, and whole grains for essential vitamins, minerals, and phytonutrients.

 Learn more about healthy diets for weight loss.

Low carbohydrate diets and heart disease

Research shows that a moderately low-carbohydrate diet can help the heart, as long as protein and fat selections come from healthy sources.

A 20-year prospective study of 82,802 women looked at the relationship between lower carbohydrate diets and heart disease; a subsequent study looked at lower carbohydrate diets and risk of diabetes. Women who ate low-carbohydrate diets that were high in vegetable sources of fat or protein had a 30 percent lower risk of heart disease and about a 20 percent lower risk of type 2 diabetes, compared to women who ate high-carbohydrate, low-fat diets. But women who ate low-carbohydrate diets that were high in animal fats or proteins did not see any such benefits. 

More evidence of the heart benefits from a lower-carbohydrate approach comes from a randomized trial known as the Optimal Macronutrient Intake Trial for Heart Health (Omniheart). 

 A healthy diet that replaced some carbohydrate with protein or fat did a better job of lowering blood pressure and “bad” LDL cholesterol than a healthy, higher-carbohydrate diet.

Similarly, the small “EcoAtkins” weight loss trial compared a low-fat, high-carbohydrate vegetarian diet to a low-carbohydrate vegan diet that was high in vegetable protein and fat. While weight loss was similar on the two diets, study subjects who followed the low-carbohydrate “EcoAtkins” diet saw improvements in blood lipids and blood pressure. 

References

1. Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB. Changes in diet and lifestyle and long-term weight gain in women and men. N Engl J Med. 2011;364:2392-404.

4. Halton TL, Willett WC, Liu S, et al. Low-carbohydrate-diet score and the risk of coronary heart disease in women. N Engl J Med. 2006;355:1991-2002.

31. Foster GD, Wyatt HR, Hill JO, et al. A randomized trial of a low-carbohydrate diet for obesity. N Engl J Med. 2003;348:2082-90.

32. Samaha FF, Iqbal N, Seshadri P, et al. A low-carbohydrate as compared with a low-fat diet in severe obesity. N Engl J Med. 2003;348:2074-81.

33. Sacks FM, Bray GA, Carey VJ, et al. Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. N Engl J Med. 2009;360:859-73.

34. Halton TL, Liu S, Manson JE, Hu FB. Low-carbohydrate-diet score and risk of type 2 diabetes in women. Am J Clin Nutr. 2008;87:339-46.

35. Appel LJ, Sacks FM, Carey VJ, et al. Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: results of the OmniHeart randomized trial. JAMA. 2005;294:2455-64.

36. Jenkins DJ, Wong JM, Kendall CW, et al. The effect of a plant-based low-carbohydrate (“Eco-Atkins”) diet on body weight and blood lipid concentrations in hyp

erlipidemic subjects. Arch Intern Med. 2009;169:1046-54