- 1 How should a healthy diet for weight loss be? … Is it possible to lose weight without losing health?
- 1.1 DISCOVERY #1: A truly healthy diet is at the same time the best weight loss diet
- 1.2 DISCOVERY # 2: There is no diet you need to follow!
- 1.3 Diet = hunger, deprivation, weakness, punishment, willpower, etc.
- 1.4 TRANSFORMATION = stimulating journey towards a better version of yourself (with more health, energy and vitality and less kg)
- 2 Healthy diet for weight loss: Self-reprogramming the brain to lose weight
- 3 Healthy diet for weight loss: Habit # 1 "Lower the allergenic load of everything that enters your mouth"
- 4 Healthy Diet for Weight Loss: Habit # 2 "Eliminate Sugar"
- 5 Riepilogo
How should a healthy diet for weight loss be? … Is it possible to lose weight without losing health?
Around the world, if you want to lose weight, i aggressive approaches not lacking: by doctors who prescribe amphetamine (about the Hippocratic oath. Brrr….), to the super thermogenic Americans based ephedrine, up to the diets that we could call "industrial".
By industrial diets I mean those that offer a whole set of freeze-dried snacks and meals ready to use, which look more like astronauts' food (and therefore the survival), that to the necessities of nourishment of life.
In recent years dedicated to the study ofnatural food and about weight loss I discovered an interesting thing (which after opening your eyes seems a bit like the secret of pulcinella, and makes you think: "Of course, how did I not think about it before!"
I'll tell you immediately what the discovery was, indeed two discoveries that I did and then I'll show you the how and why ...
DISCOVERY #1: A truly healthy diet is at the same time the best weight loss diet
While the second discovery consists of a paradigm leap which is necessary if you want a diet to be easy to follow and if you want to keep the results over time.
DISCOVERY # 2: There is no diet you need to follow!
… But like no diet to follow? now you don't want to propose the brilliant idea of eating everything at will and then sitting on the pillow and visualizing myself with a new slim and slender body… come on!
The fact is that DON'T you have to think in terms of "diet“, This is the paradigm shift I was talking about. This is really the main mistake that almost everyone makes when they want to lose weight.
You'll see, as the years go by we will talk more and more about the importance of the mentand to achieve success in a weight loss program.
In fact, the principle is that "the mind controls the body".
The way you talk to yourself (yours inner dialogue), change your thoughts and your emotions, so change yours too volitional ability (the strength necessary to counteract the wrong habits).
Not just reasons in terms of diet, you mentally weaken yourself because of a Pavlovian nervous reflex which has been installed in your brain (and that of just about everyone) over the decades.
And the conditioned reflex I'm talking about it works more or less like this ...
Diet = hunger, deprivation, weakness, punishment, willpower, etc.
… Mmmh, I think I understand. But if I no longer think in terms of diet how should I think if I still want to lose weight?
Now, we are all human beings (basic) characterized by one little resource of will power.
This does not mean that there is no possibility of increasing this energy reservoir of will power if we want it.
There are several specifications excellent to increase our willpower (we see it afterwards), but starting from the most widespread condition, the reserve of will power, is indeed scarce.
So normally one conventional diet (which is precisely a lever on this scarce resource of individual willpower) has little chance of success.
When you start a conventional diet you can often fall into one of these two conditions:
- It never starts. One procrastinate from one week to the next, but in the end the dietary path is not even started.
- If you start, and achieve some results (in individuals with already trained willpower), then within weeks or months he abandons himself the diet - and the consequent mental state associated with deprivation - throwing four hands on the abundance of food of the refrigerator and pantries.
- (I could also add a third hypothesis - less frequent) Yes remains a little stick even for years, but you are pissed off like Hitler all day and no one wants you anymore "
Then, a healthy diet to lose weight must also take these into account mental dynamics, which ultimately mean a lot in determining the success or failure in losing weight while maintaining results over time.
Not only that, but also to travel with contentment this path of weight loss, without suffering nor any sense of deprivation.
And above all, following a path that you know will take you every day that moves towards a greater sense of vitality, health and energy.
It is really nice for you to become aware of what power you have at your fingertips: take the responsibility for your health and start a healthy path to weight loss.
Now I present to you all the important points step by step.
Then, first thing, stop thinking about taking a diet (albeit healthy) and begins to think about undertaking a transformation of yourself towards a better version (healthier, with greater desire to do, with a higher mood and several kg less).
TRANSFORMATION = stimulating journey towards a better version of yourself (with more health, energy and vitality and less kg)
He then reasons (starts right away) in terms of transformation, as if you were preparing to do a upgrade (update) which will lead you to acquire new ones super-potent habits for your health.
The right tools can support you during this positive transformation extremely pleasant and effortless, just learn how to use the brain in the right way.
If it is true that we have been equipped with a brain, but not of the correspondent instructions manual use, it is equally true that some researchers serious people (meditators, thinkers, yogis, neuroscientists, NLP-ists, etc.) have gradually prepared this booklet of instructions on the use of the brain.
These instructions for using the brain consist of specifics instruments (some are extraordinarily powerful) for to drive the brain's potential towards the desired direction.
Then, starts from the mind and then continue with the body (food advice and "tricks of the trade").
In this way you will have started the work starting from solid foundation and the chances of success will be greatly increased (and efforts reduced).
Healthy diet for weight loss: Self-reprogramming the brain to lose weight
One of the simplest and most effective tools to achieve any goal is the "plan of objectives". Trust the effectiveness of this simple tool, the most effective tools are almost invariably the simplest.
Write your wishes on paper significantly increases the probability of achieving them.
These are not rumors, but the fruit of experience and research. The most successful people are used to put black on white your goals (and often pointing to one precise deadline within which to achieve them).
Here's what you can put it into practice immediately at the table, starting to choose the right foods and finally discarding the ones you have they make you fat and make you ill (remember the close association between weight loss and a truly healthy diet).
Healthy diet for weight loss: Habit # 1 "Lower the allergenic load of everything that enters your mouth"
Today we know that more allergenic foods I am above all these 5 (I'll explain later why it is essential to remove allergenic foods):
Wheat (wheat, gluten)
Il gluten and the protein and allergenic part of wheat or wheat. It is estimated that the 75% of the world population is in some degree intolerant to gluten.
The worst gluten in quality and quantity is what comes from wheat or wheat (and that's it too most widespread, almost omnipresent).
There are foods made of high percentage of gluten, which are often sold as healthy meat substitutes: the seitan, the "wheat muscle", or the like, are almost invariably made up of 35% or more of wheat gluten.
If the wheat it hurts as it contains gluten with a percentage around the 10%, I let you imagine what damage the frequent consumption of a food that contains gluten could cause (from an allergenic, inflammatory and obesity1 associated point of view) 3 or 4 times as much.
As the legendary Mughini would say: “I abhor!…”.
These products will also be vegetable protein alternatives to meat, but due to their gluten content they can easily become more problematic than meat per quanto riguarda health and obesity.
A doctor 'fanatic' about healthy eating once told me: "The seitan? ... if I could establish it, I would forbid its sale! it is one of the most allergenic foods in the world ".
And it's true, there are numerous studies1 that link it to health problems and obesity and its elimination immediately alleviates the same problems it creates.
Do you have a headache? do you suffer from belly swelling? or any other symptom, try a remove all wheat-based ingredients / wheat and see what happens in 2-3 weeks.
I'm not saying that gluten is the sole cause of all the ills in the world.
I am saying instead that based on statistical considerations, 75% of the world population suffers from gluten intolerance and intolerances can produce the most varied symptoms (even after 2 days from the moment you come into contact with the allergen).
So, it goes without saying that 3 people on 4 they could find quick relief from their problems simply throwing any grain-based food (especially the seitan in all its forms) from the window as soon as possible.
And maybe do it with a "but vaff ...!" liberating, since this ingredient there it can mess up life so much and not even doing it on purpose is inserted everywhere.
Once again, thank you for helping to keep us strong and healthy or you great omniscient food industry.
Oh well, we recognize that at least in part the responsibility is ours too, and that the industry tends to satisfy everyone's immediate and basic demands.
Therefore, let us take responsibility for our health: let us inform ourselves and choose well, given that today, thanks to heaven, the possibility of choice is no longer a problem.
Which carbohydrate alternatives can you choose to avoid gluten?
Le best alternatives with wheat or wheat (especially for use as first courses) are: quinoa, brown rice (black venere), buckwheat.
These three are among the best ever because they contain no gluten, which means they are born naturally gluten free.
Alternatively you can also opt for flour or less allergenic cereals of wheat (containing a reduced percentage of gluten) such as spelled or kamut.
Above all these have become excellent options for the pizza when you want to grant one every now and then without remorse.
Dairy products: milk, cheese, yogurt and other milk derivatives
I dairy product they travel on an equal footing with wheat in regards to the extent of allergenic disorder.
Also dairy products (lactose) are estimated to cause intolerances in the 75% of the population worldwide and also in this case i health problems which cause can be serious in the long run.
To learn more about dairy products, read the article "The myth of milk (and its fall): it produces only fragile bones, a swollen belly and obstructed arteries".
Who loves to drink milk (commonly in the Cappuccino in the morning) or eating cheese will probably defend this food with his teeth, because he likes it and doesn't want to do without it.
But to achieve significant results of any kind one must abandon the ballast that limits us ... you can not save goat and cabbage.
We must act wisely and give ourselves a valid substitute so as not to suffer from the lack of the thing to which we were so attached.
In the case of dairy products today there are so many types of vegetable milk really nice. Perhaps among all these alternatives, the one that most resembles cow's milk is the rice milk (do not overdo it because it is rich in carbohydrates).
Or other types of less sugary vegetable milk are the Avena's milk (especially "Solo Avena" by Alce Nero), quinoa, amaranth, buckwheat.
Try them one by one in rotation to identify your favorite and pay attention to the label that there are no added sugars (even natural ones such as agave syrup or similar).
I would also like to point out another product that I tried recently and it is fantastic! taste full full (not watery) which is called Almond Milk Valdibella.
The other major allergens are: eggs, crustaceans and molluscs, peanuts.
Also for these last 3 foods is the same mechanism of gluten and lactose.
I mean, there are these 5 foods (wheat, milk, eggs, fish, peanuts) which are the foods that more frequently trigger intolerances (or allergies) to some degree.
But what does intolerance have to do with losing weight?
The fact is that all that induces one immune reaction (what in varying degrees happens in intolerances and allergies) also produces one inflammatory state.
THEinflammation in turn is related to obesity as shown in this diagram below.
Indeed, there is an area of the body that accumulates a toxic fat. A kind of outbreak that it generates inflammation chronic and predisposes to degenerative diseases: the belly fat.
As long as there is excess visceral fat or belly fat, you are not safe because the fat cells that are located there produce 24 / 24 hours some nice friends like the Tumor necrosis factor (TNF).
Returning a moment to the reason why allergens cause inflammation and then make obesity worse, have you ever seen someone who has lost great weight just because they have removed the foods they were intolerant of?
There are cases (I've seen one with my eyes) of people doing a blood test to check for any intolerances.
Following the results they eliminate the allergens that cause intolerances and over the weeks and months lose weight automatically (and remain thin).
So, as you can see, even with the solo intolerance based approach sometimes you can get extraordinary results.
But here I suggest an approach based on one sum of principles which certainly must lead you to the result of losing weight automatically.
This happens because the strength of each of these principles is sum synergistically one with the other bringing the slimming "firepower" to maximum power (while remaining within one natural approach and "non-violent)".
Healthy Diet for Weight Loss: Habit # 2 "Eliminate Sugar"
The real weight killer are the sugars.
Surely you already knew that sugars are a problem if you want to stay slim, but there's more ...
If you want to focus your efforts against the most dangerous battlefront for body weight (fat) and health, then focus them against sugars. In fact,
- - sugar they are something different and more large compared to the Eridania sugar package.
Within the definition of sugars - on the practical side - we can also include all the foods that are quickly turn into glucose after being swallowed:
A) Put your products containing sugars.
B) All products made with white flours.
C) All products that are equivalent to cooking sugar - or worse - like the white rice, puffed rice cakes, la pasta white, the pizza white, the piadina white, le potatoes common.
- The sugars (glucose and fructose) are the cancer cell fuel. The cancer cells are rich in receptors for these sugars, more than any other cell, and prefer the glucose and fructose (fruit sugar) as a primary source of nourishment to grow and develop.
… Man, how can a natural thing like glucose cause so many health problems?
If you think it's weird that sugars like glucose and fructose can cause so many problems, imagine how these actually are inserted in today's life.
Today these sugar they are not available in a natural way, but on the contrary are available in a manner unnatural, overabundant and practically inexhaustible.
And since these sugars cause a positive reinforcement in the brain, if you use them, you will always go looking like you would with one addictive substance.
Moreover, in the past the need was more widespread toiling physically, therefore sugars could hardly remain in circulation for a long time.
While today most people lead one Sedentary life and so the excess sugars remain in the liver a ferment producing molecules harmful to health, they also turn into toxic fat at the level of the bacon.
Therefore, if in a natural context the quantity of these sugars being small would not create problems to health or body fat, today they cause problems and you must therefore learn how to keep them under control.
Ultimately a pasta dish (but also a piadina, a pizza, potatoes) is actually a glucose mass, which deprived of natural fibers is released with great ease and rapidity in the blood.
Sugars activate a hormone that has specialized precisely to accumulate reserves (including fat). These in fact stimulate the secretion ofinsulin, also called thestorage hormone.
In a natural condition (the wild one of our ancestors), all the sugar we could afford consisted of some fruit, especially towards late summer - early autumn.
Those sugars, at that time of year, provided us with a healthy boost to fat accumulation storage for the winter drive.
But now that we literally swim in sugars (carbohydrates Of every kind) 365 days a year, this chronic insulin stimulation basically leads to two effects:
- Obesity (as an effect of the hyper-accumulation of storage fats)
- Diabetes (as an effect of the metabolic stress of the endocrine pancreas, induced by the unsustainable demands of insulin production)
I carbohydrates and sugars they are not the devils, but you must learn to manage them at best selecting with wisdom characteristics and quantity.
Your main guideline in choosing which carbohydrates to use is theindex glicemico (GI): the lower the glycemic index, the lower the impact oninsulin.
Avoiding "violent" and frequent insulin stimuli immediately results in less fat accumulated and more health.
In summary i carbohydrates to more high GI (those to be avoided or reduced to the maximum) are the following:
- Rice puffed (like biscuits)
- White rice (refined)
- Bread white (refined)
- Pizza (dough with white flour)
- sugar (refined and wholemeal, fructose, honey, sweet malt-like vegetable syrups)
- Artificial sweeteners (they make you fat even if they are zero calories)
Note: in addition to an accumulation of fat, you knew that an excess of refined carbohydrates is the fuel optimal of the cancer cells?
It is a bad idea to facilitate the growth and multiplication of these "crazed" cells by providing them in abundance just what they love more: lo XNUMX/XNUMX cup sugar (glucose and fructose). Do not you think?
To connect to this aspect of the sugar I told you above, and which I know to be psychologically a bit traumatic, I want to give you a real example.
There is indeed one therapeutic procedure particular that is sometimes applied (at the discretion of the doctor) on cancer patients.
This procedure involves use di insulin before the administration of anticancer drugs. Why do we proceed in this particular procedure? you use it precisely because you know the predilection of cancer cells for the glucose sugar.
So with the administration of insulin the doctor tries to "Depower" cancer cells (putting them in a state of malnutrition) before the administration of the anticancer drug.
In this way, we try to increase the effect of the drug against cancer cells.
And this is why many diets based on healthy principles they propose above all a drastic change of foods as the first line to defeat cancer.
Theoretically, if we change the conditions of the biological medium on which cancer cells grow, we act without drugs on their ability to multiply.
I want to give you a another brief practical example to support this strong statement I make here in relation to sugars and cancer cells.
The last example is this ... A presumed tumor patient is almost always asked to perform a diagnostic test which is called PET (Positron Emission Tomography).
Half an hour before the actual examination, the doctor asks the patient to drink a glass of one glucose solution radioactive.
Half an hour passes and the solution ingested by the patient comes assimilated throughout the body, but especially the radioactive glucose is assimilated with great voracity precisely from those cells that form thetumor aggregate (if this is present).
Being the labeled glucose with a radioactive isotope, this is visible on the screens of the PET machine, and concentrates where there may be cancer cells.
Therefore, even the PET used in diagnosis exploits this predilection of cancer cells -and their big appetite- for glucose to find them precisely.
After this awareness, I repeat to you: carbohydrates and sugars they are not the devils, but you must learn to manage them at best selecting with wisdom characteristics and quantity.
How to do exactly to better manage carbohydrates?
Here is a simple list of some of the the world's healthiest carbohydrates because they are less allergenic (or not allergenic at all), they have many natural fibers that reduce their impact on insulin.
When you make a transition from the old refined carbohydrates that I've listed to these specifics before integral and hypoallergenic carbohydrates you only need a couple of items to make a really healthy dish with every meal (I'll tell you what these two elements are soon).
The list of the healthiest carbohydrates in the world:
- Quinoa Salad
- Mile (yellow and red)
- Venus brown rice
- Wild rice
- Red rice Thai
- Farro integral
- kamut integral
- American potatoes (or sweet potatoes)
- Whole legumes (Beans, chickpeas, lentils, chickling peas, etc.)
Not only the typology, but also the amount Of these good carbohydrates they are crucial to establishing a healthy diet for weight loss.
The guideline is to avoid eating a dish consisting only of these carbohydrates instead you will need to associate them a vegetables and some lean proteins.
Lean proteins can be composed of fish: avoiding or limiting swordfish, mackerel, tuna due to the heavy metal charge that these can accumulate. Also legumes, tofu, seeds oilseeds are all plant sources of protein.
The indicative proportion is this: 1 / 2 vegetable plate, 1 / 4 whole grains or legumes, 1 / 4 lean proteins.
Returning to the grassi I wanted to remind you that in life "everything is relative“, At least that's what it looks like from a human point of view, right?
Even in nutrition, everything is relative. In the case of fats, there are bad fats, which make you sick and there are good fats that promote health and help you stay thin.
A great distinction that we can make of fats is this: bad fats are the animal saturated fats (meat e dairy product).
While the good fats are those coming from fish rich of omega-3 (like sardines and salmon), come on seeds and nuts (flax seeds, chia, almonds and nuts of all kinds).
Good oils and bad oils
Another example of good fats (this time unsaturated) is theolive oil. What luck in Italy to have the habit of using this fantastic oil!
Olive oil is one of the healthiest fats that they exist (no surprise that this is also this time of fat by vegetable origin).
It is rich in polyphenols, of the molecules antioxidants of vegetable origin that have been shown to protect and fortify the heart health and the circulatory system.
How much do we need it in this age when the heart disease and cerebral ischemia are among the main non-infectious diseases.
Also, olive oil is made up of acids monounsaturated fats, which are relatively fatty stable, less prone to oxidation and large aid to cell health.
This oil has a high smoke point (that temperature beyond which oil fats tend to change their molecular structure, generating products that are harmful to health), and can also be used in frying if desired.
So you'll get one healthier fry compared to the standard ones, which are normally made with poorer oils.
Avoid the poorer oils (both for frying and for cold seasoning) such ascorn oil and l 'various seed oil.
I remember one day during a lecture at the university, the biochemistry professor explained the methods frequently used in the industries for the production of the poorest oils like those of various seeds and corn.
Practically horrified during the explanation, because he knew (with knowledge of the facts) what kind of oils are given to people for common use.
This type of oils they are not good if you want to lose weight and stay healthy.
Instead, remain faithful to olive oil, which fortunately abounds in Italy, but you preferextra virgin olive oil cold pressed (better from organic farming to avoid pesticide residue and fully enjoy the benefits of real olive oil).
If you have landed here to better understand what one is healthy diet to lose weight, now you have at your disposal directions and tools for to be autonomous in your everyday choices and having success to win back soon physical fitness and health.
I also want to make you mine congratulations, because this research of yours denotes a special sensitivity towards self-improvement. Thank you for the better and better the world will be better too that we share.
So, summarizing ...
I remind you theprimary importance of the mind in weight loss: don't start a diet, rather it changes your habits for the better transform yourself in an individual more healthy and aware (weight loss will automatically follow…).
Allergenic foods make you fat and make your health worse. Avoid foods containing as much as possible gluten (especially those based on wheat / wheat), i dairy product, eggs, the clams e crustaceans.
Then, remember that it's not fats that make you fat, but sugars. In the category of sugars we also include all those foods that are quickly transformed into simple sugars after being ingested (especially foods based on white flours).
Moreover, there are also fats that help weight loss, Such as'coconut oil (without exceeding the dosages, 1-2 teaspoons a day), the oils contained in oilseeds (walnuts, almonds, etc.).
Carbohydrates are not the devil, but you have to get used to choosing those that are richer in fiber. Choose only the natural and integral carbohydrates (legumes and whole grains - better those with a reduced gluten content).
Everything you ingest should come from organic cultivation. We don't want to get fanatic, but the more organic food you choose instead of traditionally grown food, the less there will be loaded with toxins that your body will have to bear.
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