Hi, I'm Dr. Mike Evans, and today I'm going to talk about healthy eating, which is a huge topic, although it sounds easy, but it's actually quite complicated. Want to achieve weight loss? Minimize overeating? healthy food? Longer healthy life? So what matters to you is the general picture, and I would like to point out that eating is just one behavior in the health chain.

Regular physical exercise leads to better control of psychological stress and better sleep, which leads to better food choices and thus to greater energy and less possibility of chronic diseases and so on . To lose weight? In theory, it is easy to "don't eat too much, move more than usual", but the problem is keeping the balance of happiness balanced on the ground. In developed countries, we are surrounded by endless cheap foods with high calories, varied tastes, and huge sizes. The other end of the equation The energy balance , high activity, has also changed as our current generation suffers from sitting sickness, watching TV at night, commuting to and from work, amazing video games, moving sidewalks and many of us are now working in cognitive jobs, our culture pushes us towards easy buttons instead of making our day difficult On the other side of the equation, I think it is necessary not to lose sight of the wonderful food.

Food brings families together, builds relationships, and provides us with health. Well, let's start with the most asked question about eating. What is the best diet for losing weight? I am not surprised that people are confused, as while you watch this clip, there is probably a pop-up that talks about the diet industry, such as the detox diet or the superfood diet, not to mention that Hollywood celebrities have started following a certain system, and there is no research that indicates that there is a commercial diet that is the best and the thing The only thing that can guarantee the success of the system is the extent of commitment to all the consequences of the system you choose. Literally science tells us to choose the diet that we like the most so that we will really restrict it in 2015 The Cochrane Medical Foundation research was looking at the factors that would cause the success of commercial diets, and they were not reducing carbohydrates or fats, but were in the organization and moral support of personal diets They are just rules of eating and do not affect our diet, and as economists call them, the commitment system, with people realizing that what they are doing to improve their ability to control their future is irrational and just a rush.

Instead of staying on autopilot , the diet alerts you through the diet towards specific eating options and often reduces overeating. All commercial diets have their magic formula, which is what we call nutrients (macronutrients), for example, less carbohydrates, more protein, less fat and sugar. And so they usually have reasons to justify their method, for example, you can eat like a caveman or use the scoring system or canned food or even follow famous doctors in this field or even other and the two messages I want to send about nutrients are one…

I think we do a lot of Time and effort, and we focus on it and two…it's still a question of quality and not the amount of less carbs…well carbs can be healthy in complex forms fruits, vegetables, legumes, whole grains and not so healthy in their simple formulas like filtered sugar and processed starch but We must be fair to carbohydrates that have a great taste, and our society usually tends to eat them in abundance, so people who reduce the amount they eat daily, their bodies tend to lose some weight, but when we study the results of losing The relative weight in a systematic research in 2014 by Dr. Celeste Naud and his colleagues, in which they observed the relationship between weight and cardiovascular indicators on people who follow a low-carbohydrate diet, and it lasted for two years, and the result was that there was no difference compared to a moderate weight loss diet, but what about a diet Reducing Sugar Well if I were to describe the word sugar in just one word, it would be "deceptive." Lots and lots of sugars have found their way into our daily diets .

Many drinks contain at least 8 tablespoons of sugar, so the average American person eats 20 of sugar. A teaspoon. Most of these people are teenagers and less in Canada. These foods are really sweet, but the situation is similar to foods we think of as healthy, such as breakfast cereals, granola bars (sweetened oats) and fruit juices. When the increase in sugar contributes to the increase in calories, here we can say that there is a problem and it is A real warning, when I examine a patient who has prerequisites and symptoms of diabetes, the first thing they do is drop sugar from their diet, but if we look at the experiences of diabetes prevention Few of them indicate the importance of reducing sugar, while most stress the importance of a healthy diet and that the individual be active for half an hour a day, to say that 5-7% of the weight decreases when reducing the intake of saturated fats and increasing the food that contains fiber , which reduces the incidence of infection With diabetes by 58%, what about low-fat foods? Well…

I think that the old story has changed about fats from that all fats are harmful to the issue of continuity. You have examples of foods that contain trans fats, fried fast food and a lot of packaged foods, but they are not useful and we should reduce our consumption of them and then we have fats Saturated and often in dairy, red meat and oily plants such as coconut or palm, and it can be said that it is not good when a lot of it, but it is good when it is in moderation.

Avocados, nuts, olive oil, dark chocolate, which gives health benefits, and finally we have (PUFA), or polyunsaturated fats, which are the largest part of the fat chain and are found in fish rich in oils and past experiments show that there is a decline in indicators related to the heart, while experiments The latest is not very optimistic, as the analyzes indicate that there are still no harms and there are simple benefits, so what I suggest is to eat two meals a week of puffa. It seems that people perform It's better when they replace saturated fats with muva and puffa fats Well what about high protein diets again… The issue depends more on quality than quantity. Protein comes in different packages with different effects on health. Compare high salt meat with a slice of salmon or lentils or even A handful of almonds, the most information indicates that if you eat healthy protein, white meat, types of nuts and fish, your giving will be more, especially if it is distributed over the whole day, especially at breakfast. There are also some diets that have good results for people who suffer from diseases, for example, the Dash diet reduces Between 5-11 mm Hg or a low glycemic index diet lowers the i1c, a measure of blood glucose, over time in people with diabetes by 0.5% Many patients have high cholesterol Recently, Dr.

David Jenkins and his colleagues at the University of Toronto showed that they can reduce cholesterol by 35% by following a Portfolio diet (low saturated fat and high in fiber). Most of the information about the vegetarian theory came from From cohort studies or what is also called exposure, and now there are random sessions indicating that they do better, it is difficult not to conclude that a diet based on plants and unprocessed food is a smart diet, and of course many people make a special choice, which is that the burden is less on our planet As the number of vegetarians increases, there is a way to think about all this, which is by commenting on the Brazilian Diet Guideline, in which they have shifted their approach from full diversity of nutrients to a more accepting one.

Food is healthier and bonds stronger by making meals between family and friends Well, then there's no magic formula or a perfect diet? The answer is yes, because I see that the diet is related to culture more than others, as well as simple habits. The diet does not focus on losing weight, but rather focuses on health outcomes such as reducing the incidence of cancer , heart disease, mental illness, and increasing life expectancy. Based on the evidence, the best diet is the sea diet. Mediterranean Instead of following rules in eating, and adhering to constants in food , it is more about moderation in eating less meat, more vegetables, and fruits in dessert .

But it's really a way of life. In that area, people are very active, their diets are moderate and they have good social support among themselves. So let's continue our conversation about switching from diets to healthy behaviors , looking at the National Center for Weight Control (NWCR) that affects the way We ate, as the center distributes an annual questionnaire to more than 10,000 people so that the number of women is more than men for people who have lost some weight and kept it for more Unsurprisingly, 98% made some changes to their eating, while 94% increased their activity and movement in their schedules, but there was no single combination .

Quantities only: 70% of them eat breakfast, the majority watch TV for less than 10 hours and eat only three times from outside the house per week. Walking and almost everyone who participated in the questionnaire agreed that losing weight increases energy levels, body movement, improves mood, increases self-confidence, and physical health. Periodic observation is a very important step. Losing weight is important, but the difficult part is maintaining the new weight for at least 80 % of the people among us weigh yourself and use this method as a reminder of your choices in your daily food intake. For example, 75% of the people who were sample in the Center for Weight Control study measured their weight weekly While 36% of them on a daily basis view the issue of standing on the scale as a trial to stop weight gain, as standing on the scale daily reduces the possibility of weight gain by an average of 2.3 kg or 5 pounds.

Also, an example of the alert notes is the food note, even if it is for a week only. It has become easier today with the presence of applications. Usually patients ignore blogging in them because they think the topic is simple, but watching what you ate may double your weight loss. Therefore, I think that awareness of these matters is at hand . It may be what you eat and it may be your weight, but we must know that life It's also messy and in order to enjoy it we need flexibility.

You simply feel good if you eat well. That's why I like the idea of starting with simple changes, or what I call pinches, or ma be changing something you do often. For example, eat breakfast, snacks or drinks. For e ample, you can replace your usual breakfast cereal Some oatmeal, or wheat flakes, or a handful of almonds instead of a bag of chips, or maybe drink water instead of your colored drinks. I know that doesn't sound tempting, but Dr. Mike is a nutritionist. And it may be able to drop a pound of your weight per week or maybe more and it may make you feel better From another perspective, adding rather than decreasing so Dr.

Sherry Baguto and her colleagues randomly selected a sample of individuals at risk of developing metabolic syndrome and distributed either to the American Heart Association Diet Or on the other hand, by following an easy advice, which is to increase fiber daily by 30 grams, for example, riding a wheat bran cart, then visiting the city of folic acid and taking some berries, both groups lost weight, but the association group lost more weight by a small difference, and the results of both groups reflected positively on the functions of the circulatory system Well, I can say that I like the idea of including healthy food rathe than restricting or excluding other foods, and t ere are sources that indicate that feeling full or fe ling full is not l mited to calories gained, calor es gained from protein and fiber make us feel more full and f om another angle social suppo t It can help us with our eating habits in another study to evaluate eating habits either alone or with 3 or more friends or with family members to support them in Correcting habits in 10 months, and in sum, the percentage was 24% for individuals, then it became 66% after obtaining the support of friends and family.

In the matter of support , your communication with a nutritionist, even if it is via the Internet, will help because they have what is known as a Guinness Bar to eat you and vitality is The other is an important point in the context of eating and nutrition, as research indicates that active people, even if they are obese, live longer than lean people who sit a lot, so my patients tell me that they are active, but this was not successful in losing weight. Pulling calories through a particular diet, but I think it's important to know that the study shows that people who exercise are more successful than others, have a greater ability to stabilize their weight. It is difficult to adhere to harsh diets, as many people shift their focus from the individual himself to what surrounds the individual. Changing the environment around us would make our choices correct day after day, and we call this act the engineering of taking Decisions and it includes two types of what I call the awareness nudge. First, we must realize the fact that our world is full of unhealthy food and excessive eating, the attractive types on the accountant's table in the stores are huge sizes to market and as pointed out by Dr.

Brian Wansink Most of us don't overeat out of hunger. Second, what are the things that alert you personally? We are routine beings as we tend to do the same habits every week and each of us has certain habits and specific eating, for example, the trials at the accounting table in coffee shops, or perhaps a certain time such as 11, 3 or 10 o'clock expected stress and as Winkinson mentioned that the choice here is to restructure Small actions that change a person's mentality from indifference to overeating to indifference that their food has become better, perhaps by redesigning your kitchen.

Reducing the number of large utensils and also not eating from the bag directly is a simple stimulus for indifference in eating Restructuring actions assumes self-knowledge. I have to cut the fruits myself but the indifference to healthy food is present when I buy pre-cut fruits and it's like telling a smoker don't leave you a cigarette at home, I also don't leave a solution Wei gelatin at home because I can't stop eating it The last method is 80:20 Well, this behavior assumes that 80% of your eating choices are healthy and the rest 20% are not high calorie because you should enjoy yourself like eating a piece of dark chocolate or An outside meal or even a piece of cake We've been in this for a long time so we shouldn't be looking for perfection but for continuity and in the end I hope I've made you think a little differently about how we're supposed to eat and instead of following the ready-made diet charts remember that the behavior profile and simple changes Instead of big and simple food in its ingredients instead of a lot of variety and processor and eating dinner at home, so is the case with self-awareness and reduce your dependence on your will and make the weekly stimuli that drive indifference and bring you closer to a healthier diet and finally I would like to draw attention to being healthy whatever Our size, I often encounter people who want to lose some weight , because obesity is an important factor for many diseases, but in fact, I hope that my patients are attentive to the nature of their bodies in order to be more attentive to their food so that they move more and love themselves more and start focusing more on what is healthy eating to eat instead of thinking about what not to eat and they will be happy with that maybe now is the time to start your experience of a more healthy life Thank you for following



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