You may encounter a lot of wrong information about healthy eating that can cause different confusion.
Even among many specialist dieticians, different opinions about healthy nutrition are put forward.
However, despite all these different views, there are facts that need to be made for healthy nutrition, which is also accepted by the nutritionist as a result of scientific research.
Before moving on to these proven nutrition recommendations, the main thing to understand is what a healthy diet means.
What is Healthy Eating?
Consumption of foods rich in protein, carbohydrates, fats, minerals and vitamins daily is as healthy as our body needs.
What Should We Do to Eat Healthy?
For a healthy and balanced diet, you need to know which foods and how much you should consume and change your habits that are harmful to health in terms of nutrition.
Stay away from sugary and carbonated drinks
As well as sugary and carbonated drinks cause you to gain unhealthy weight, the calorie amounts of these drinks are also quite high.
Also, as a result of consuming a sugary and carbonated beverage with the same calorie amount and a solid food, the amount of calories you will receive from the liquid product is higher.
This is because liquids are processed and digested differently by our body than solid foods.
For this reason, you get more calories from sugary and carbonated drinks than solid foods.
Sugary and carbonated drinks; it is associated with obesity, type 2 diabetes, heart attack and many more health problems.
The point that should be underlined is that fresh juices are also a sugary drink.
There is a very high amount of sugar in freshly squeezed juices.
The harm of sugar in these beverages is much more than the benefits you will get from the small amount of antioxidants in it.
Healthy Snack: Eat Nuts
Although it contains a high amount of oil, nuts are nutritious and healthy. It is one of the irreplaceable foods in the healthy eating table.
It contains magnesium, vitamin E, fiber and many other nutrients.
Research shows that hazelnuts can help you lose weight and are good for type 2 diabetes and heart disease.
In addition, it has been proved that approximately 10-15% of the calories in the nuts are not taken by the body and the hazelnut has a metabolic accelerating effect.
Therefore, you can also think of hazelnuts as a healthy snack.
According to a different study, almond has been observed to help you lose weight by 62% more than complex carbohydrates.
In the following sections of our article, you can also briefly find information about what complex carbohydrates are.
Avoid processed (ready) foods
Approximately 30% of the world’s population is either obese or overweight.
The main reason for this is that the ready and processed foods are mostly included in the foods we consume daily.
Processed foods are low in fiber, protein and micronutrients (iron, magnesium, vitamin D, etc.) as well as high in unhealthy ingredients such as sugar.
These foods have absolutely no place in a healthy diet program.
Ready-made foods are both weight-saving and harmful.
Especially for water before meals
There are numerous benefits to drinking water.
One of the most important of these benefits is that it has a fat-burning effect.
According to 2 different studies done before, drinking water can have an effect that speeds up the metabolism by 24-30% in a period of 1-1.5 hours. According to this calculation, if you drink 2 liters of water a day, you will burn an additional 96 calories to the amount of calories you are burning.
The best time to drink water is half an hour before meals. In a scientific study, it was observed that drinking half a liter of water 30 minutes before each meal accelerated weight loss by 44%.
Try not to consume processed carbohydrates
Basically, there are 2 types of carbohydrates, simple and complex.
You can think of simple carbohydrates as foods like white sugar and honey. These foods are easier to digest than complex carbohydrate foods.
Examples of complex carbohydrates are rice, pasta and noodles. Complex carbohydrate foods that are relatively difficult to digest energize our body.
However, you should avoid consuming carbohydrates obtained by refining and processing.
The fibers that regulate the actual bowel movements and slow the sugar mixing into the blood are destroyed during the processing of carbohydrates. As such, eating these foods that are not nutritious does not help your healthy diet, on the contrary, you will consume unhealthy foods.
Research shows that refined carbohydrates are also linked to overeating disorder and various metabolic diseases.