Disputes about what can be called a perfect diet, are long overdue. Traditionally, the diet was way you eat, your diet. Over time this word came to mean “the restriction of food intake for losing weight”. No matter what definition you prefer, there must be the ideal diet that does both. But there’s a catch: no one perfect diet will work for every person on this planet. It’s impossible.
The perfect diet from the standpoint of science
Each person has their own nutritional requirements from the body to maintain health, as well as a unique set of genes. A diet will suit you or will support you in living state. But this does not mean that they will all be good in the long run. The ideal diet must not only support you in living state, but also to help you to develop. It should give the maximum possible intake of nutrients to keep your body as healthy as possible.
So instead of trying to bring the perfect diet, the scientists collected recommendations, a set of principles to determine individual diet. Let’s see, what should be the ideal diet.
Rich in nutrients
Move away from the philosophy of food philosophy of nutrients. We need: proteins, carbohydrates, fats, vitamins, minerals and water. No matter you drink milk or milk alternatives, meat or its alternatives, cereals. Most of the recommendations for nutrients based on the fact that people need to maintain a certain balance and to have reserves (especially of vitamins and protein — protein in the body is not made, therefore it must be added regularly). Scientists recommend to drink at least the recommended daily dose of nutrients for optimal results. Choose foods with a high content of vitamins and minerals. Give preference to fresh and not processed products. Discuss with the dietitian if you have deficiency of certain nutrients in the body, it can rid you of weight problems.
Balance blood sugar
Balance your insulin and blood sugar because of the connection with other hormones in the body. Insulin is a hormone that promotes fat storage. When its level is high, you will inevitably gain body fat. Moderate consumption of carbohydrates is important for hormonal balance. The percentage of calories from carbs is too high for most people. Eating protein or fat with carbs helps slow the release of sugars, preventing sharp insulin spikes.
Food should be available
Your diet should be financially feasible and readily available, because this determines the possibility of its long-term maintenance. It is possible that some food will be less available than the other. Not everyone has the opportunity to eat regularly. The food system should be treated carefully, supporting those who are starving. Everyone deserves healthy food. Our feeding system will change when enough people will it to change.
Reduce processed foods
Processed food or food product is a combination food and chemicals/processing that make this product more palatable or suitable for human consumption. There are lots of studies pointing to the health risks associated with a diet high in processed food. Eat real food. That occurs naturally on earth. Which is not modified, not modified, not processed. Food can be grown as a plant or an animal, and live to use.
Don’t forget about diversity
You need a variety of foods. Most people tend to neglect diversity, consuming the same kinds of products all year round. Change your diet each quarter, and eat seasonal food. Choose a variety of fruits and vegetables that you see in the normal grocery store. Grow your own vegetables.
Don’t forget about the water
Water is a very important component of health. Make sure to use your liquid contains salt, because pure water in large volume will wash the electrolytes needed by the body. Also take sufficient drinking water to prevent dehydration. Looking for the right balance.
Eat to maintain a healthy body composition. Plan your calorie intake depending on the amount of energy that you burn. If you are gaining unwanted weight or not lose weight if you try, you consume too many calories. On the other hand, if you begin to lose weight without even trying, your calorie intake is too low.
What do you think of our experts?
Evgeny Smirnov, founder of the service delivery of healthy eating GooD FooD Academy:
“It is believed that the quality and type of food determines not only the appearance but also the quality and life expectancy. And it’s true!
There is another established view: Russia is a Northern country, so the diet should contain a large amount of protein, fat and generally be high. Because we have so cold, and that means you need a lot of tight and there!
Something here has some truth, but not quite. As shown by recent studies, the composition of the microflora in the gut affects us much more than just “regulate digestion”. But this composition by food type, protein, fat and carbohydrates (their ratio). For example, with an abundance of animal protein and almost no fiber and coarse grains, in the human body develops less of the bacteria that affect the level of adaptation and learning. As a consequence, in this diet the person becomes more lethargic, slower to solve non-standard tasks and it increases the level of stress experienced from seemingly innocuous events.
When increasing fiber intake, including those contained in oat flakes or buckwheat groats, not only improves digestion, but also increases the number of these bacteria. In this sense we with you were very lucky: the culture of power of the average Russian is originally incorporated a large number of grains, and for example the same buckwheat almost no one but our compatriots do not eat. However, I did not call for the rejection of animal protein: the diet should be balanced, but not just protein, fats and carbohydrates, as they often do, but the content of vitamins, microelements and minerals, by the presence in food of coarse dietary fiber. And while I quite admit that in certain times in the diet may prevail certain elements. For example, in tropical countries or in the warm season it is possible to observe a vegetarian diet varying degrees of rigor in the winter is to eat more animal products. Here, plus it’s important to adhere to the principle of supply seasonal and local products.”
Is it possible to define the perfect diet by analyzing genes?
Davydov Yu., doctor of genetics research laboratory Genoanalitika:
“We all know that there are a great many different methods of weight loss. But not every will suit 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 Genoanalitika has developed a DNA test – My gene diet, in which a deep and detailed analyse more than 100 genes that affect human metabolism. Estimated genetic contribution to the issues of overweight, individual peculiarities of eating behavior, metabolic health factors, molecular causes of the body’s response to different foods. For example, as absorbed caffeine or milk.
Because we all know that dairy products are very useful. But why so many people are lactose intolerant? This is because the remaining in the intestine and the milk sugar (lactose) binds water and causes disturbances in the digestive system: diarrhea, pain, bloating and nausea. The ability to digest lactose gene is regulated МСМ6. Here is one example.
It should be noted that this study not only helps to lose weight, but also important for the prevention of certain diseases. For example, a study of the CETP gene, RAB11B, ABCG5, ABCG8, PLTP allows to reveal a tendency to raise cholesterol levels. Which can lead to the formation of atherosclerotic plaques and vascular dysfunction. A study of the genes MADD, TCF7L2, GCKR, SLC30A8, MTNR1B, CRY2, PROX1/RPS6KC1, FADS1, GLIS3, SLC2A2 allows to reveal a tendency to glucose, which in turn, in older age may contribute to the development of diabetes.
To make such a test can be anyone: an adult, a child. It is sufficient to deliver 5 ml of saliva in a special test tube.”
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