Weight loss is a concern for many people, especially in this time of a pandemic. To induce 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 including genetics, age, medications, stress, and sleep. Therefore, it is not possible to predict an individual's response to a negative calorie balance. Some people are successful in losing weight while others do not or may even gain. However, the simple act of modifyinglife habits (diet, physical activity, sleep, etc.) has 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 part of the lifestyle that can significantly reduce various risk factors associated with the development of chronic diseases and sometimes lead to weight loss. Canada's Food Guide recognizes that healthy eating includes the food choices you make, but also goes beyond the foods you eat. In fact, how, where, why and when you eat are also important. The recommendations of Canada's Food Guide to Healthy Eating therefore include not only 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 protein, such as nuts, legumes, tempeh and tofu, contains more fiber and less saturated fat than animal protein. This property could be beneficial for cardiovascular health.
- Eat plenty of fruits and vegetables
- Incorporating a wide variety of fruits and vegetables into your diet, by varying the colors on the plate, is one of the main recommendations for meeting vitamin, mineral and fiber needs. Snacks fromdried 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.
- Favor whole grains
- Unlike refined grains, they provide more nutrients, including more fiber, protein, vitamins (group B, vitamin E) and minerals (calcium, magnesium, potassium).
- Favor unsaturated fats
- The quality of fat consumed is more important than the amount of fat consumed. The preferred fats, unsaturated fats, are found in particular in nuts (e.g. almonds, walnuts), seeds (flax, chia, sesame), avocados, oily 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 some tropical oils, such as palm and coconut oil.
- Favor 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 privilege a fruit to a juice.
- Pay attention to food marketing
- Food marketing can influence food choices. However, this ad does not necessarily target healthy foods. Indeed, many of the 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 (e.g. muffins, cakes, etc.), sausages, etc. These foods are often high in sodium, sugars and saturated fat. However, excessive consumption of sodium, sugars and saturated fat can increase the risk of developing chronic diseases.
Recommendations for eating habits
- Cook more often
- Predicting, planning *** and preparing meals allows you to eat healthier by making healthier choices, but also saves time at the grocery store, saves money and reduces food waste . *** (See article:« Sunday Meal Prep for Healthy Eatingt
- Learn to recognize your hunger and satiety signals
- This allows you to eat in response to hunger and fullness signals sent by your body rather than in response to emotions, such as boredom or stress. *** (See article:Intuitive Eating, what do you eat in winter?
- Take the 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 those around you, family, friends or colleagues (excluding Covid-19) contributes to the pleasure of eating and allows you to make food discoveries and pass on traditions.
More than weight, it is the adoption of a healthy lifestyle 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's important to take it gradually and set realistic goals. It is about developing a new way of life over the long term, taking into account its possibilities and limitations.
- https://www.unlockfood.ca/fr/Articles/Cuisine-preparation-des-aliments/Cuisiner-avec-des-grains-entiers.aspx#:~:text=Les%20grains%20entiers%20sont%20des,vitamin % 20B% 20et% 20des% 20min% C3% A9raux.