Thanks to new technologies and the wide availability of information at a global level, the sciences are making great strides.
Nutrition as such is no exception. Thousands of nutritional experts carry out scientific studies every year to find solutions to numerous problems that affect health from a food perspective.
There is new, up-to-date evidence for virtually all foods, diets and nutrition applied to diseases.
If you have a few or many extra pounds, have tried numerous diets, are on a diet or plan to follow one I would like to advance some recommendations for you to consider.
Many times I meet patients who, because of ignorance, fall into these mistakes that tremendously sabotage their chances of achieving their goals in time and form.
On this occasion I would like to draw your attention to three of these already classic mistakes:
1-The sugar is very bad, okay…. and you’re still drinking it?
It has long been well known that carbonated sweet drinks, soft drinks and industrial fruit juices contain an enormous amount of sugars. In addition to other elements very little or nothing recommended in a healthy nutritional plan for weight loss. This should be nothing new.
However, I keep meeting people who, in their quest to do better, fall into the trap of replacing these drinks with natural juices made from 100% fruit.
While such a drink offers nutritionally beneficial elements such as numerous phytonutrients, multiple vitamins and minerals. A juice made from 100% fruit has a large amount of sugar and can lead to weight and health problems similar to those of sugar-sweetened drinks
When we make a juice we are eliminating an important part of the fruit: its fiber. Therefore, the sugars in these are absorbed at high speed, producing glucose increases in your blood, which are not interesting for your weight or health.
What is the solution?
Make your juices combining fruit, vegetables and green leaves. This way you will have all the great benefits that these delicious drinks are able to offer without drinking too much sugar.
Remember that only a low-speed juice extractor is able to maintain those precious micronutrients in vegetables and ensure that you benefit from them.
2-Exercise, of course yes…. in the right measure
When you follow a nutritional plan to lose weight, you will most likely lose a certain amount of muscle mass in addition to losing fat
This situation is undesirable, it is of utmost importance that your plan is focused on maximizing fat loss and minimizing muscle loss.
If you don’t exercise at all during your nutritional plan, you will most likely lose more muscle mass and your metabolic rate will drop. On the other hand, if you do physical activities, you will increase fat burning, minimize the loss of muscle mass and help your metabolism to remain high
There is evidence that overexercising can be problematic. Maintaining too high levels of physical activity over long periods of time can be stressful and unsustainable for most people. This situation may affect the production of hormones that regulate the response to stress
Therefore, it is not advisable to over strain your body by doing endless daily training sessions unless you are an athlete and your body is adapted to these levels of activity.
Try to do strength sessions lifting weights, with elastic bands or with your own body weight. Combine them with cardio sessions or better yet, high intensity interval workouts several times a week. In this way you will be able to maintain good levels of muscle mass, as well as a metabolism on to reach your goals sooner.
3-Inside your intestines live 13 billion beings that you must feed in a correct way: your intestinal microbiota.
Mostly made up of bacteria, your intestinal microbiota performs a series of tasks that are extremely important for your health and well-being
This huge family of microorganisms has some important functions such as:
- The production of essential nutrients such as vitamin K.
- Communicating with your defense system to help your body fight infection and regulate inflammation levels.
- Maintaining the good health of the central nervous system and brain
In relation to weight control, it is known that:
- They have an important influence on the way certain foods are digested, favouring or worsening their absorption
- They produce chemical compounds that help you feel full and therefore, less appetite.
We know that this complex and numerous family of microbes coexists in a delicate balance. In order for its functions to be maintained, this balance must prevail. There are pathogenic microorganisms that must be kept at bay. Otherwise, if they grow in number, we will have imbalances and danger of disease.
This microbiota imbalance, also known as dysbiosis, has been found to contribute to weight gain, obesity and diabetes
For all the above reasons, it is very important that you take care of your microbiota. Here are some tips to help you maintain diversity and balance inside your intestines:
- Try to eat a diet based on plant-based foods. You could try a well-balanced vegetarian diet for a while. If you’re one of those who don’t want to give up animal protein, make sure that most of your plate is made with colored vegetables, cooked using less aggressive cooking methods
- Eat a variety of fresh fruits every day, healthy microbiota loves apples!
- Add legumes and whole grains (rice, buckwheat, quinoa) to your diet
- It avoids artificial sweeteners such as aspartame that stimulate the growth of harmful bacteria (19). If you need sweetness, you can use natural stevia leaves.
- Try to take antibiotics and other drugs (anti-inflammatory, antacid) strictly when necessary. These drugs alter the composition of your microbiota and you should only take them when prescribed by your doctor and for as long as he or she specifies.