The best diet to follow to prevent weight gain and promote weight loss is focused on food quality rather than in calories, according to researchers in the Department of Nutrition at the Harvard School of Public Health. “Focus on eating high-quality food in proper-size portions,” publishes the Source of Nutrition.
For example, the type of carbohydrates in the diet is more important than the amount of carbohydrates .
Recent research reveals that one of the main causes of the obesity epidemic is the consumption of rapidly digesting carbohydrates, which provoke hormonal responses that change our metabolism, driving fat storage, weight gain and obesity.
According to Harvard, high-quality foods include unrefined, minimally processed foods such as vegetables and fruits, whole grains, healthy fats, and healthy sources of protein.
Lower quality foods include high quality snacks processed, sugar-sweetened beverages, refined (white) grains, refined sugar, fried foods, foods high in saturated and trans fats, and high-glycemic foods such as potatoes.
Make up the 50% of your plate with vegetables, potatoes do not count as vegetables on the Harvard Healthy Eating Plate due to their negative impact on blood sugar.
The Centers for Disease Control and Prevention (CDC) note that most fruits and vegetables are low in calories and contain fiber , this helps prevent blood sugar spikes and makes you feel fuller.
Opt for unrefined whole grains and foods made with them, have a milder effect on blood sugar and insulin than white bread, white rice and other refined grains.
There is a wide variety of whole grains to choose from, including brown rice, oats, whole wheat, barley, and quinoa.
Choose healthy sources of protein such as fish, poultry, beans and nuts. Limit red meat and avoid processed meats like bacon and hot dogs.
Consume healthy vegetable oils in moderation. These vegetable oils include olive oil and avocado oil. Reduce the consumption of products that contain saturated fats such as butter and avoid trans fats.
Water is the best option to quench your thirst and stay hydrated. Coffee and tea, without added sweeteners, are also healthy options. Skip sugary drinks (sodas, energy drinks, sports drinks, sweetened powdered drinks, etc.).
Harvard recommends limiting milk and dairy products to one or two servings per day and limiting juice to one small glass per day.
Nutrition experts point out that there is no one perfect diet for everyone. But everyone can follow the healthy eating plate guide that includes quality foods to create the “diet” that works best for you.
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