A healthy metabolism needs a healthy schedule, and that includes eating, hydrating, exercising, and sleeping regularly. We reached out to nutritionists, dietitians and other health experts for more tips on how to age gracefully while eating a balanced diet. Read on for four essential food rules and tips to keep in mind on your health journey, from Lisa Richards, licensed nutritionist and creator of The Candida Diet, and Dana Ellis Hunnes, PhD, MPH, RD, senior registered dietitian at UCLA Medical Center.
READ MORE: Dietitians Agree: These 6 Weight Loss Tips Should Be Followed For Life
Over 75 gift ideas for everyone on your holiday list
1. Eat more whole, plant-based foods
When thinking about what to add to your diet, Hunnes says plant-based whole foods are always a go-to choice for a healthy metabolism, and your gut will thank you. “The foods we eat contribute to a whole range of chronic or health diseases,” she says, adding, “when we eat a predominantly plant-based diet, we are at lower risk and can prevent a whole range of diseases. chronic diseases”. including heart disease, diabetes, certain cancers and stroke, to name a few.”
Many of these diseases are also associated with inflammation, she points out, which interferes with a healthy metabolism and “which is frequently associated with the foods we eat.” The foods that most often contribute to inflammation are animal products and ultra-processed foods. “The foods that most often contribute to anti-inflammation are whole, plant-based foods such as whole grains, nuts, seeds, legumes, fruits, and vegetables.” Adding more to your diet as an easy first step, says Hunnes, can help you notice an immediate difference in energy.
2. Cut out as many processed foods as possible
You may not realize it, but the amount of processed foods you eat daily impacts your gut health, your metabolism, and your ability to lose or maintain weight. “The least healthy type of carbs to eat after 40 are ultra-processed carbs which are frequently found in packaged foods such as pastries (think Pop-Tarts, energy bars and french fries/onions etc. .),” Hunnes points out. .
The reason these types of carbs aren’t good at any age, let alone over 40, adds Hunnes, is because they “provide no nutritional benefit, they are often lacking in vitamins and minerals, antioxidants and anti-inflammatory compounds”. This, she points out, is “terrible for the metabolism because it leads to spikes in insulin, an increase in IGF-1, an inflammatory marker, and increases the risk of chronic disease and deposition (storage of fat ) of calories in the body”. A Standard American Diet (SAD) is high in salt, fat, calories, and processed foods, Hunnes says, so “switching to a whole, plant-based diet gives you an abundance of healthy nutrients, fewer calories, and more health.” water (anti-inflammatory foods), and is low in salt and high in potassium.
3. Avoid fad diets
If another of your health goals includes weight loss, it’s essential to avoid trends or fad diets and focus on consistent, healthy eating recommended by a health expert, says Richards. “The pitfalls of fad dieting that lead to rapid weight loss are best avoided, and rebound weight gain is a big hurdle for those who initially want to lose weight,” she explains. A diet focused on whole foods without the most common allergens, she continues, can “help boost metabolism and speed up sustainable weight loss.”
When the temptation to fall back into old habits hits you, she says it can be “helpful to have something to reflect on as a reminder.” It can be a note, picture, or anything else that “reminds you why you started putting your health first in your diet.” Hunnes agrees and says that “think of food as a way of life that you intend to follow throughout life, it gets you out of the mindset of yo-yo dieting or crash diets and then go back to your previous way of eating”.
4. Never deprive or starve yourself
Your body and your metabolism need a steady supply of nutrients to function, which is why Hunnes and Richards strongly recommend never going without. “Rather than walking around hungry with small portions of food, I recommend people fill their plates with healthy, nutrient-dense foods such as vegetables, fruits, whole grains, nuts, seeds and vegetables. ‘water,” says Hunnes. “A lot of times we eat because we are actually dehydrated and need an energy boost. If we have water, along with all the healthy foods mentioned above, we stay full longer with less calories,” Hunes points out. She continues, “A lot of people run out of doors too fast and then burn out, or they overestimate the number of calories they actually burn through exercise. Slow and steady wins the race, both with food and weight loss/calories burned.”
Richards agrees and says that “creating mindful habits in your daily life and decisions has positive implications in just about every area, even your diet.” When we are aware of our body’s nutritional needs, our satiety, and what we put into our bodies, we are “more likely to achieve mental and physical balance,” notes Richards. “When we are intentional about being aware, it starts to ripple through even the simple moments in life that have a big impact.” Every meal, she says, is an “opportunity to be aware of what your body needs, but also to intentionally allow yourself to indulge on occasion.” Mindfulness, she concludes, allows you to “live in balance that way” and helps you be more in tune with your body’s needs (thereby creating a constant metabolism!)
#Nutritionists #Follow #Food #Rules #Boost #Metabolism