Nutrition

6 Tips to eat better in 2019

A good diet is an important part of a healthy lifestyle. Combined with moderate physical activity, a balanced diet will help you maintain your weight. It also reduces the risk of chronic diseases and promotes overall health.

The advancements in research from the year 2018 may help to change your eating habits for the New Year. Following are six best tips that help you to eat better in 2019.

Low carb diet helps to maintain weight

A study published in the journal BMJ in found that overweight adults who cut their carbs improved their metabolism. Only after a few months of diet, they were able to burn more calories than people on high carb, low-fat diet.

It suggests that reducing the carb intake will help in weight management. This concept is an end to the long debate on best diet to lose weight. The research also suggests that not all calories are the same for the body. Other things such as calorie counting, portion control and fat intake may be outdated. So for a new year, try reducing the carb intake for weight loss.

Quality not quantity affects your weight loss

A study published in JAMA found that people who cut the added sugar, refined grains and highly processed foods from diet lost a huge weight. It doesn’t include an extreme calorie counting and reduction or portion planning.

It leads to a point that it’s the quality of diet that matters and not the quantity. Usually, when we plan our weight loss, we focus more on quantity and less on quality. However, a better quality food makes you lose weight and maintain it for long.

The research also suggests that health authorities should tell the general public to focus more on healthy food instead of restricted calorie junk or processed food.

Certain foods make you fat

diet study published this summer in Cell Metabolism suggests that some food ingredients contribute more in weight gain. As a part of the experiment, the research team randomly assigned one of 29 different diets to hundreds of adult male mice.

Some of them were having 80% of calories from saturated and unsaturated fats, with few carbohydrates. While others had little fat and a huge portion of refined carbohydrates (from grains and corn syrup).

All other diets had extremely high or extremely low percentage of protein. All the mice were on this same diet for three months. This is an estimated time for almost nine human years. The mice were free to move in the cage during this time so it adds up as physical activity.

At the end, the mice were weighed and their brain tissue analysis proved an altered gene activity. That’s how the quality of food may affect you. This new year, try to choose healthier food sources and skip the unhealthy ones.

Your eating time affects your weight

This is a myth that is popular on almost all health forums. Nutritionists have a long debate on finding the best diet for weight loss and overall health. However many of them now believe that when we eat is more important than what we eat.

A recent research suggests that the bodies are functional for the eating patterns that align with all body systems. The biological 24 hour long cycles that keep body functional are also affected by when are we eating. That’s why eating a meal at late hours or midnight snacks add more to weight gain.

A growing body of research suggests that our bodies function optimally when we align our eating patterns with our circadian rhythms, the innate 24-hour cycles that tell our bodies when to wake up, when to eat and when to fall asleep. Studies show that chronically disrupting this rhythm — by eating late meals or nibbling on midnight snacks, for example — could be a recipe for weight gain and metabolic trouble.

Get over the sugar addiction

Sugar is not good for human health. And it is absolutely possible to quit sugar without sacrificing much of your favorites. Surprisingly people who have stopped taking sugar have found their regular meals more pleasurable and tasty than before. That’s why you need to make smart dietary choices in 2019.

Stop using processed meats

Meat is a rich source of protein but the processed meat increases the risk of colorectal cancer. The cancer increases by 4% even with 15gm daily intake. Note that 15 grams is as low as a single slice of ham. So eating processed meat every day increases the cancer risk by 18% or may be more. In the New Year, stop using the processed meat and improve your diet.

Areeba Hussain

The author is a Medical Microbiologist and a healthcare writer. She is a post-graduate of Medical Microbiology and Immunology with distinction. She is an author of six research papers and currently working as a research associate in a Research Lab.

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