The debate about what can be called the perfect diethave been going on for a long time. Traditionally, the diet was just the way you eat, your diet. Over time, this word has come to mean "limiting food intake for weight loss." No matter what definition you prefer, there must be an ideal diet that does both. But there is a catch: no perfect diet will work for every person on this planet. It's impossible.
The ideal diet in terms of science
Each person has their own nutritional requirements fromorganism to maintain health, as well as a unique set of genes. Many diets will suit you or will keep you alive. But this does not mean that they will all be good in the long run. The ideal diet should not only keep you alive, but also help you grow. It should give the maximum possible nutrient intake so that your body is as healthy as possible.
Therefore, instead of trying to bring the perfect diet, scientists have collected recommendations, a set of principles for determining the individual diet. Let's see what a perfect diet should be.
Moving away from the philosophy of the food group to the philosophynutrients. We need them: proteins, carbohydrates, fats, vitamins, minerals and water. It doesn't matter if you use milk or its alternatives, meat or its alternatives, cereals. Most of the recommendations on nutrients are based on the fact that people need to observe a certain balance and have reserves (especially vitamins and protein - protein is not produced in the body, so it should be added regularly). Scientists recommend to use at least the recommended daily dose of nutrients for optimal results. Choose foods high in vitamins and minerals. Give preference to fresh and unprocessed foods. Discuss with a nutritionist whether you have a specific nutrient deficiency in your body, this can save you a lot of problems.
Blood sugar balance
Balance your insulin and blood sugar due tocommunication with other hormones in the body. Insulin is a hormone that promotes fat accumulation. When its level is high, you inevitably accumulate body fat. Moderate carbohydrate intake is important for hormonal balance. The percentage of calories derived from carbohydrates is too high for most people. Consumption of protein or fat with carbohydrates helps to slow the release of sugars, which prevents sudden insulin emissions.
Food should be available.
Your diet should be financially feasible andeasily accessible, because the possibility of its long maintenance depends on it. Some foods may be less available than others. Not everyone has the opportunity to eat regularly. The food system must be treated more attentively, supporting those who are hungry. Everyone deserves a healthy diet. Our nutritional system will change when there is enough willing to change it.
Cut down processed foods
Processed food or food isa combination of food and chemicals / treatments that make this product more palatable or fit for human consumption. There are a lot of research indicating health risks associated with a diet high in processed foods. Eat real food. Which occurs naturally on earth. Which is not modified, not modified, not processed. Food can be grown as an animal or a plant, and alive before consumption.
Do not forget about diversity
You need a variety of products. Most people tend to neglect diversity, consuming the same types of products throughout the year. Change your diet every quarter and eat seasonal food. Choose different varieties of vegetables and fruits that you see in the usual grocery store. Grow your own vegetables.
Do not forget about water
Water is a very important component of health. Make sure that the liquid you use contains salt, since clean water in large quantities will flush out the electrolytes needed by the body. Also observe sufficient water intake to prevent dehydration. Look for the right balance.
Eat to maintain a healthy body composition. Plan your calorie intake based on the amount of energy you burn. If you gain unwanted weight or do not lose weight when you try, you consume too many calories. On the other hand, if you start to lose weight without even trying, your calorie intake is too low.
What do our experts think?
Evgeny Smirnov, founder of the healthy food delivery service GooD FooD Academy:
“It is believed that the quality and type of food determines not only the appearance, but also the quality and duration of life. And indeed it is!
There is another established opinion: Russia is a northern country, which means that the diet should contain a large amount of protein, fat and in general be high-calorie. After all, we are so cold, which means that we need a lot and have a lot to eat!
In something here there is some truth, but not quite. As recent studies have shown, the composition of microflora in the intestine affects us much more than just “regulating digestion”. And this composition depends on the type of food, protein content of fats and carbohydrates (their ratio). For example, with an abundance of animal protein and the almost complete absence of plant fiber and coarse cereals, fewer bacteria develop in the human body, which affect the level of adaptation and learning. As a result, with such a diet, a person becomes more drowsy, more slowly solves non-standard tasks and his level of experienced stress from seemingly harmless events rises.
With increasing fiber intake, includingThe number contained in the oatmeal or buckwheat, not only improves digestion, but also increases the number of these very bacteria. In this sense, you and I are very lucky: in the very food culture of the average Russian, a large number of cereals were originally incorporated, and for example practically no one eats the same buckwheat except our compatriots. At the same time, I do not call for the abandonment of animal protein: nutrition must be balanced, but not only for proteins, fats and carbohydrates, as is most often done, but also for the content of vitamins, microelements and minerals, for the presence of coarse dietary fiber. And while fully admitting that at certain points in time, certain elements may prevail in the diet. For example, in hot countries or in the warm season it is quite possible to follow a vegetarian diet of varying degrees of severity, in the winter time to eat more animal products. Here, among other things, it is worth adhering to the principle of eating seasonal and local products. ”
Is it possible to determine the ideal diet using gene analysis?
Davydova Yu.I., Geneticist of the Genoanalyst Research Laboratory:
"We all know that there are a great manyvarious methods of losing weight. But not everyone is right for you. The search for the one that will lead you to great shape and well-being can take years. But 10 years ago, in our laboratory, Genoanalyst developed a DNA test - My gene diet, in which more than 100 genes affecting human metabolism are subjected to in-depth analysis. The genetic contribution to the issues of overweight, individual characteristics of feeding behavior, metabolic factors of health, molecular causes of the body's reaction to various foods is assessed. For example, how to absorb caffeine or milk.
After all, everyone knows that dairy products are veryhelpful. But why do so many people not tolerate lactose? This is due to the fact that the remaining in the intestine milk sugar (lactose) binds water and leads to disruption in the digestive system: diarrhea, pain, bloating and nausea. The ability to digest lactose is regulated by the MSM6 gene. Here is one example.
It is worth noting that this study is not onlyhelps to lose weight, but it is also important for the prevention of certain diseases. For example, a study of the genes CETP, RAB11B, ABCG5, ABCG8, PLTP reveals a tendency to increase cholesterol levels. What can lead to the formation of atherosclerotic plaques and disruption of the vessels. A study of the genes MADD, TCF7L2, GCKR, SLC30A8, MTNR1B, CRY2, PROX1 / RPS6KC1, FADS1, GLIS3, SLC2A2 reveals a tendency to disrupt glucose metabolism, which in turn, in later age can contribute to the development of diabetes.
Anyone can make such a test: both an adult and a child. It is enough to transfer 5 ml of saliva into a special test tube. ”
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