Let’s talk about diets
The word diet first appeared in English in the 13th century. Its original meaning was the same as in modern English, “habitually taken food and drink.” But diet was used in another sense too in the Middle and early modern English periods to mean “way of living.” This is, in fact, the original meaning of diet’s Greek ancestor diaita, which is derived from the verb diaitasthan, meaning “to lead one’s life.” In Greek, diaita, had already come to be used more specifically for a way of living prescribed by a physician, a diet, or other regimen.
There are literally hundreds of thousands of diets. Some are for losing weight, others for gaining weight, lowering cholesterol, living a long and healthy life, etc. The Mediterranean Diet, for example, reflects the culinary habits of southern European people.
Who has a diet here?
As a professional trainer, I have spent a lot of time researching and reading about nutrition, and diets. There are so many categories and needs.
There are many types of diet depending on, the goal that we have set, the situation we are in and our will to achieve.
– Not all diets are for everyone.
– You should always prefer, high-quality foods. It is preferable to eat big amounts of high-quality foods, rather than eating tiny amounts of junk food.
Rule 1: Variety of foods
You need more than forty different nutrients to be healthier and there is no food that can offer them al. To ensure a balanced diet, it is important that your daily meals include a variety of foods that minimize the chance of significant nutrient deficiencies in your diet. “In a balanced diet there are no forbidden foods but all should be consumed equilibrated”
Rule 2: More fiber
Foods such as whole grains, oats, fruits, and vegetables are rich in fiber. How do they help us? “A diet high in fiber can help you by lowering the blood cholesterol levels, it also regulates bowel function and it helps to prevent constipation”
Rule 3: Drink plenty of water
Drink so much water that you do not feel thirsty. When you are thirsty, you are already dehydrated. Water creates a sense of satiety, it also curtails your appetite and it detoxifies the human organism. It is also very important, when you are practicing, to be sure that you drink water before, during and after each activity, because in this way our body won’t dehydrate.
Rule 4: You should prefer the consumption of olive oil against other fats (butter, margarine, etc.). Olive oil is rich in beneficial fatty acids (monounsaturated) and also features antioxidant vitamins. Add it to your food raw or towards the end of cooking and always equilibrated.(Olive oil is basic Ingredient in Mediterranean Diet )
Rule 5: You consume red meat only once a week to reduce the intake of saturated fat. You can replace the meat with legumes or fish, as well as poultry.
Rule 6: Avoid as much as you can, mayonnaise, cream and generally all white sauces that are rich in saturated fat. Prefer fresh sauce, tomatoes, vegetables, herbs and some olive oil. ( Mediterranean Diet)
Rule 7: Basify your meals in starchy foods
Starchy foods should make up about one-third of the food we consume. These are potatoes, cereals, pasta, rice, and bread. Choose whole grain products when you are able to buy them, because they contain more fiber, and they can make you feel full for a longer period of time. Your diet must include at least one starchy meal every day.
Some people think that starchy foods can make you fat, but one gram of carbohydrate contains less than half the calories compared to one gram of fat.
Rule 8: Many fruits and vegetables
It is recommended that you consume at least five servings of different types of fruit and vegetables each day. “Five servings?” And yet, it’s easier than it sounds. A glass of 100% sugar-free fruit juice, for example, can “count” as a serving, as well as cooked vegetables in your meal. You can chop a banana and put it into your cereal, or replace your ordinary breakfast snack with a few dried fruits. Fruits and vegetables are rich sources of vitamins and trace elements (Vitamin A and C, Potassium, Calcium)
And Final rule…. Exercise!
We will talk about a fitness and exercises in a future location.
Physical exercise helps our body, our metabolism and gives our body energy to burn the weight and pounds. Exercise and quality nutrition are key to anti-aging and good life.
Are you wondering “how can I lose weight”? How to Lose Weight Fast? Do you want to learn about diets that give you proper nutrition but you do not care to lose weight? Do you want to learn about special diets such as lemon diet, low glycemic diet, sugar-free diet, or do you prefer to learn about famous diets such as Paleo Diet, Mediterranean Diet, Detox Diet or Gluten Free Diet?
So … in the next article, I look at the various categories and the most popular diets.