Maintain a stronger diet without gaining weight
When reinforcing the menu, you need to know the properties that make the body more resilient without significant caloric gain. That is why those who are looking for this enhanced diet should be aware of both the amount of food and the nutrients they have. "Food plays a fundamental role in strengthening the body, so it's important to know how to have a balanced diet with the right amount of nutrients," says nutritionist Máximo Asinelli of the Brazilian Society of Food and Nutrition. plate needs to be full of both macronutrients and micronutrients. Within the first group are carbohydrates, fats, oils, fibers, proteins and water. The micronutrients are the vitamins and minerals, consumed in smaller amounts. "Vitamins provide energy, contribute to boost immunity and improve skin health and cell oxygenation, and are antioxidants and important for metabolism."
How to get all the nutrients?
Fruits- Photo Getty Images
Even if a variety of foods is the secret to having a balanced diet, it is no use putting all the nutrients at once. This can lead to a caloric gain and weight gain. Therefore, it is important to make variations during the week. "You do not have to consume all the nutrients at once, and the important thing is to vary and ingest everything that is needed for our body throughout the week," says the Nutrologist.
A good choice for ingesting nutrients without many calories is to put the fruits on the menu. They have high water content, vitamins, minerals and good amount of fiber. According to Maximo Asinelli, these foods are also low in calories compared to others, contribute to rapid digestion and serve as an energy source for the body. In any season, your consumption should be daily, especially between meals and at breakfast.
Another important tip is to always make the dish colorful. "The color variation in the dish shows that it has a lot of different nutrients, such as proteins, vitamins and minerals," says the expert.
New metabolic pyramid
Healthy meal: adequate portions of food keeps balanced diet
To get a balanced diet, it's worth keeping an eye out for food news. A good example of this is the so-called
Healthy Eating Pyramid , recently developed by scientists at Harvard University. "This new pyramid is basically the reverse of the old one, which was based on health research aimed at improving immunity and preventing diseases such as obesity and cardiovascular problems." In this new arrangement, the carbohydrates that were at the base went to the top and some oils went to the base, "says Max. Immunity- Photo Getty Images
This means that the consumption of vegetable oils should be large, while carbohydrate consumption should be restricted. "Previously, it was believed that all carbohydrates were good for health, that all fats should be consumed moderately, that it was necessary to consume dairy at least twice a day and that proteins could also be obtained from fish, eggs and but this is not what the new studies show, "says the nutrologist.
The new pyramid now has as its primary elements physical exercise and maintenance of healthy weight according to height. Then comes the carbohydrates, which divide space with the unsaturated fats found in olive oil and canola oils, flaxseed, soybeans and corn. Above are fruits and vegetables, then comes a few sources of protein and eggs, fish and dairy. At the top are red meat and whole milk, which should be consumed moderately.
Feed your immunity
Each food has a type - or more - of contribution to the body. It has not yet been possible to determine the most adequate diet that can benefit from all the benefits. What is known is that maintaining a diet that reduces the amount of sugar, fat and salt and gives preference to fruits, vegetables and cereals is ideal to maintain immunity at high altitudes, since this second group is source of zinc, vitamin C and E, fatty acids and carotenoids.
Fatty acids improve the immune response. Zinc, for example, strengthens immunity and aids in the formation of white blood cells responsible for the body's defense.
Vitamin E also improves the immune response and is found in some vegetable oils and olive oil. Vitamin C is beneficial mainly in respiratory infections. It can be found in orange, acerola, lemon, pineapple and other sour fruits. Carotenoids, however, enhance the body's defense by activating the immune system.
Immunity - Photo Getty Images
Food consumption is not always enough to properly nourish the body, as some vitamins and minerals need other substances to actually take effect. That's why supplements are also part of the new food pyramid. "It is important to remember that the quantity and variety of vitamin supplements should be indicated by a professional," explains Maximo.
Do not forget water
Water is essential in almost all the functions of our body. Fluid helps filter and dilute toxins, helps transport and absorb nutrients, regulate body temperature, reduce the risk of urinary and kidney stones, hydrate the respiratory system, and reduce the risk of infections caused by
There are even more benefits: water, along with fibers, helps prevent some toxins from becoming acnes or boils, among other dermatological problems, and is important in combating cellulites and stretch marks. In weight loss, it is essential because it regulates the metabolism of fats, helps in the functioning of the kidneys - which prevents fluid retention in the body - and helps in the digestion, especially of the fibers present in vegetables and fruits.
those who drink little water can have more body fat. Other consequences can be seen on the skin - which gets dry, rough and vulnerable to the aging process - and on the hair, which becomes weak and dull. "As water moisturizes and helps in the elimination of toxins, it strengthens the skin, nails and hair. Ideally, an adult should drink 2 to 2.5 liters of water per day," says nutritionist Máximo Asinelli.
In the study published in the scientific journal Nutrients, the experts selected people overweight and with no history of diabetes. For sixteen weeks, a portion of the volunteers followed a vegan diet (low in fat and high in fruits, vegetables, legumes, whole grains, and legumes) and no calorie limit.
What is better to lose weight: to eat less carbohydrate or fat? Scientists at Stanford University in the United States compared the effects of different diets on volunteers in the respected medical journal JAMA. "We all heard stories of a friend who followed a diet and worked well .Then another friend went there and it did not work with him, "said Christopher Gardner, a professor of medicine at Stanford University's lead author of the study.