Careless eating can be one of the leading causes of premature death and chronic disease. On the contrary, optimal nutrition is associated with a longer life expectancy.
The industry for losing weight (in the form of pounds, diets, pills and endless remedies) is today mega-millionaire. Losing weight seems like the dream goal of millions of people. While the followers of each diet defend and make sure their plans are the best, the reality is that effective and healthier diets share a lot with each other.
Among so many propositions, we must separate the false from the true, that is to say, determine what works and what does not work. If we consider all types of effective and scientifically contrasted diets and if we join all the points they have in common, we will discover the authentic keys that will allow us to stay slim.
What do effective diets have in common?
According to an analysis by Yale University, successful diets are based on natural foods and contain very few processed products. To better understand it, we then examine the common points that are systematically found among these plans.
1. They are effective and healthy for the long term
Your lifestyle must include a healthy lifestyle and this also involves a good diet, full of nutrients. It is therefore easy to follow a healthy diet for the long term. Besides, experts say that a good diet should become a way of life and not just a phase.
Risky eating can be one of the leading causes of premature death and chronic disease. On the contrary, optimal nutrition is associated with a longer life expectancy, according to Yale University.
2. Effective diets eliminate sugar
This recommendation may seem directly inspired by fans of the “low-carbohydrate” diet. However, restricting and even eliminating refined white sugar has become an almost absolute consensus which is even reflected in the nutritional recommendations of the World Health Organization.
We now know that sugar promotes the production of body fat by the liver, as well as the increase of bad cholesterol and triglycerides. In general, its consumption harms physical and mental well-being.
3. They include vegetables
Even diets limited in carbohydrates, such as the paleo diet in its different variants, insist on the consumption of vegetables in abundance (broccoli, artichokes, green beans, cabbage, spinach, peppers …).
Some diets that work can restrict fruit (although all accept certain non-glycemic fruits like green apples or berries), but in the case of vegetables, the message is clear: eat a lot.
4. Promote moderate weight loss
Diets such as Perricone, ranked among the best for losing weight by the European Medical Institute for Obesity (EMEO), have in common to promote healthy weight loss because you have to shed the pounds you have in surplus. You will see improvements in your overall health.
5. Successful diets focus on quality
Not only is the quantity of food consumed important, but so is the quality. That doesn’t mean everything has to be organic and fresh because there are products like whole-grain pasta that are really healthy.
6. Eliminate the trans fat limit industrial vegetable fats
The debate on the trans fatty acids (we identify on labels as “hydrogenated fat” or “partially hydrogenated fats”) is closed for some time: this is the worst imaginable dietary fat. Even the law prohibits restaurant owners in the state of California from using it.
The fat trans are entirely artificial and created in the lab (technical products by hydrogenated vegetable fats) and cause inflammation of the body, cardiovascular diseases, and endless health problems.
Industrial vegetable fats (sunflower, soy, and corn), although less questioned, are however limited in all effective diet and diet programs. This type of fat is associated with oxidation, inflammation and various vascular problems. Instead, all diets that work recommend the use of extra virgin olive oil.
7. Effective diets go through satiety
Living hungry, whether you are trying to lose weight or fight diabetes through diet, is not a requirement. Healthy eating plans include the amounts of food, calories, and nutrients needed to keep your body satisfied and energized.
Now that you know what all effective diets have in common, we recommend that you follow the one that best suits your physical condition. If you have any questions, consult a professional. Your doctor or nutritionist can help you choose a diet based on your current health, age, lifestyle, among other factors.