Weight loss is a concern for many people, especially in this time of a pandemic. To cause weight loss, it is generally suggested to create a calorie deficit by reducing food intake and increasing energy expenditure through physical activity. MOVE MORE EAT LESSS »
However, an individual's weight depends on many factors like genetics, age, medications, stress, and sleep. Therefore, it is not possible to predict an individual's response to a negative calorie balance. Some people manage to lose weight while others do not or may even gain it. However, the simple fact of modifying itslife habits (diet, physical activity, sleep, etc.) leads to health benefits, which can be surprising. Now, let's take a look at the diet component of lifestyle habits.e.
Diet for weight loss
Adopting a healthy diet is one of the lifestyle habits that can significantly reduce various risk factors related to the development of chronic diseases and sometimes lead to weight loss. Canada's Food Guide recognizes that healthy eating includes the food choices we make, but also goes beyond just the foods we eat. Indeed, the way, the place, the reason and the moment when we eat are also important. The recommendations of Canada's Food Guide to Healthy Eating therefore integrate food choices, but also eating habits. Food and drink work together to help you stay healthy, feel good, and meet nutritional needs.
Recommendations for food choices
- Eat plant-based protein more often
- Plant-based proteins, such as nuts, legumes, tempeh and tofu, contain more fiber and less saturated fat than animal-based proteins. This property could be beneficial for cardiovascular health.
- Eat plenty of fruits and vegetables
- Integrating a large selection of fruits and vegetables into your diet, varying the colors on the plate, is one of the main recommendations for meeting vitamin, mineral and fiber needs. The snacks ofdried fruit are easy to integrate, and very high in fiber, vitamins and minerals. They are concentrated in carbohydrates, so you have to be careful not to consume too much.
- Prioritize whole grains
- Unlike refined grains, they provide more nutrients, including more fiber, protein, vitamins (B group, vitamin E) and minerals (calcium, magnesium, potassium).
- Prioritize unsaturated fats
- The quality of fat consumed is more important than the amount of fat consumed. Preferred fats, unsaturated fats, are found in particular in nuts (e.g. almonds, walnuts), seeds (flax, chia, sesame), avocados, fatty fish (e.g. salmon, sardines, mackerel) and vegetable oils (e.g.:olive, avocado, canola). They help reduce the risk of developing heart disease. The fats to limit, saturated fats, are mainly found in fatty meats, highly processed foods and certain tropical oils, such as palm and coconut oil.
- Prioritize water as a daily drink
- Sugary drinks increase the risk of type 2 diabetes, obesity and cavities. The juices are also very sweet. It is necessary to favor a fruit to a juice.
- Pay attention to food marketing
- Food marketing can influence food choices. However, this advertising does not necessarily target healthy foods. Indeed, many foods promoted by marketing are high in sodium, sugars and saturated fat. It is therefore important not to rely solely on the marketing of a product, but to always read the list of ingredients and look at the Nutrition Facts table to make an informed choice.
- Limit highly processed foods
- Highly processed foods include sugary drinks, frozen meals, baked goods (eg muffins, cakes, etc.), sausages, etc. These foods are often high in sodium, sugars and saturated fat. However, excessive consumption of sodium, sugars and saturated fats can increase the risk of developing chronic diseases.
Recommendations regarding eating habits
- Cook more often
- Predicting, planning *** and preparing your meals allows you to eat healthier by making healthier choices, but also to save time at the grocery store, save money and reduce food waste . *** (See the article:« Sunday Meal Prep for Healthy Eatingt
- Learn to recognize your hunger and satiety signals
- This allows you to eat in response to signals of hunger and satiety sent by your body rather than in response to your emotions, such as boredom or stress. *** (See the article:Intuitive Eating, what to eat in winter?
- take time to eat
- This allows you to be more attentive to the signals sent by your body.
- Savor your food
- Eating should be fun. It is important to make healthy food choices that take into account your preferences, tastes, culture and traditions.
- Eat meals in good company
- Eating meals with friends and family, friends or colleagues (excluding Covid-19) contributes to the pleasure of eating and allows food discoveries and the transmission of traditions.
More than weight, it is the adoption of healthy lifestyle habits that matters. Indeed, even without weight loss, it confers benefits in terms of overall health, both physical and mental. In order to maintain healthy habits throughout your life, it is important to go gradually and set realistic goals. It is about developing a new way of life over the long term, taking into account its possibilities and its limits.
- https://www.unlockfood.ca/en/Articles/Kitchen-food-preparation/Cooking-with-whole-grains.aspx#:~:text=%20%20wholegrains%20are%20vitamins %20B%20and%20des%20min%C3%A9raux.