With the beginning of the year 2021, you must be thinking of adopting a new diet that gets rid of your extra kilos. Here we bring you the highlights of the diets that can help, along with walking tips, and details on weight surgery that should be your last resort.
And we start with the diets:
1- The Mayo Clinic Diet
We’re talking about the real, original diet, not the “fake” diet that focuses on eating tons of eggs!
The Mayo Clinic diet is divided into two phases. The first phase involves adding a healthy breakfast, such as fruits and vegetables, whole grains and healthy fats, with 30 minutes of exercise daily. You are not allowed to eat food while watching TV, or consume sugar except for what is naturally present in fruits, and full-fat meat and dairy is allowed in limited quantities.
As for the second stage, it is basically a return to the first stage, but in a more flexible way, you will not stop eating sugar forever, so the stage is long-term and includes eating a lot of whole grains, fruits, vegetables and healthy fats.
2- The Mediterranean Diet
The Mediterranean diet depends on eating fruits and vegetables, whole grains, olive oil, beans, nuts, legumes, fish and other seafood, and eggs, cheese and yogurt can be eaten in moderation, according to a report by Sarah Choudouch, published by the American Popular Science magazine.
3- DASH diet
The DASH diet – short for “dietary approaches to stop hypertension” – aims primarily to control high blood pressure, and focuses on eating plenty of fruits and vegetables, lean proteins, whole grains and low-fat dairy products. Avoid saturated fats and sugar.
4- Flexible diet
This diet is based on eating plant foods most of the time, and meat can be replaced with beans, peas or eggs, while consuming plenty of fruits, vegetables and whole grains.
You can search for more details as there is a full meal planner that includes breakfast, lunch and dinner, and two snacks to add to a total of 1,500 calories per day.
5- The Mind Diet
The MIND diet is a combination of the DASH diet and the Mediterranean diet, which is an acronym for “Mediterranean-DASH intervention for neurodegenerative delay”, as it chooses things aimed at promoting brain health. .
In it, you should eat at least 3 servings of whole grains per day, in addition to salad and vegetables. And that snacks consist mainly of nuts, and it is assumed that you consume half a cup of beans every day, and you can add poultry, berries and fish to them as well.
6- “TLC” system
The main idea of the TLC diet – which is the acronym for “therapeutic lifestyle changes” – is to reduce total calories, with an emphasis on eating less saturated fats that cause cholesterol. Plus eat more fiber.
The goal is to consume 2,500 calories a day for men, and 1800 calories for women, while reducing this amount if you want to lose weight or lower your cholesterol.
7- The Volumetric Diet
This is based on choosing foods with a lower energy density. For example, “cookies” and potato chips contain a lot of calories, which means that it is easy to eat a lot of them without feeling full. In contrast, fruits and vegetables boost feelings of satiety, compared to the number of calories they provide.
The volumetric diet divides food into 4 categories, from the least to the most energy-dense, and it is assumed that you mainly eat foods from the first and second categories (vegetables, grains, low-fat meats and legumes), and you should moderate eating the third category (fatty meats, cheese, cakes and dressings) Salads), while the fourth category (chips, candy, nuts, butter, and biscuits) should be avoided.
8- The “intuitive diet” system
The “intuitive eating” diet aims to free oneself from following a restrictive diet and exercising ineffectively, so that you feel more comfortable in your body immediately, according to a report in Deutsche Welle.
Eating “intuitive” means listening to your body and recognizing its signals. The term “self-love” is used in this form of the diet on an ongoing basis. This analysis is based on what it considers the fact that we are all born “intuitive” or “instinctive” eaters. Young children are a good example: They eat when they are hungry and stop when they are full.
Intuitive eating, which depends on how you feel, basically means building a new, more positive relationship with food and with your body. This includes accepting yourself and not being cruel to yourself. Thus, we should stop feeling “guilty” about what we eat, and make the discomfort of our diet not working a thing of the past.
The feeling of hunger is the basis of “intuitive eating”, and it is advised to pay attention to feelings of hunger and satisfy them. Otherwise, excessive hunger will lead to difficulty concentrating, distress, low energy, and the desire to eat a large meal, instead of eating a suitable meal.
How do you walk daily?
Walking burns calories and helps fight sagging as a result of losing weight, as it does not put pressure on the joints and is generally suitable for most people.
In this report, published by the British newspaper “The Guardian”, writer Amy Fleming said that we need to take a walk outside in broad daylight so that we can regulate sleep and wakefulness, providing tips for enjoying walking and turning it into a habit:
1- Humility when setting goals
“It takes some mind games to get you motivated,” said Alex Strauss, author of The Smart Walker. Instead of saying that you will go out and walk for 40 minutes when the weather is cold or gray, allow yourself to say, ‘I’ll walk 5 minutes, as your mind is unlikely to resist. It often turns into a longer walk. “
2- Try mindful walking
Strauss said that being alert doesn’t just mean being present, focused, and aware of your inner and outer scenes at any given moment. When we put mindfulness into the equation, we are taking everything to a higher level, and we also know that mindfulness can slow our heart rate and reduce anxiety and depression.
The author stated that when we are alert during exercise, our exercise is most effective. In this regard, Strauss said that one of the easiest ways to “indulge in mindfulness” while walking: listen to your steps, breathe in 4 steps, hold your breath 4 more steps, and exhale 4 more steps.
Although this takes a bit of focus, it allows you to unleash extraneous thoughts in your head and live in the moment.
3- Give yourself a mission
Strauss reports that winter is a surprisingly good time of year to practice mindfulness outside the home. In fact, the natural world can push us to divert our attention, especially as we tend to focus more outdoors.
4- Use smart maps
Some apps help to find green and pleasant paths near you. And in case you have an idea about the place you want to explore without knowing the best way, try to find applications that help you to know the most beautiful areas near you.
5- Count your steps
Recording your achievements is an incentive for you, as over time you will become aware of the paths and destinations that will enable you to make 10,000 steps.
6- Find a solution to a problem
Neuroscientist Shin Umarra talks about the ways in which walking works to charge the mind and encourage creativity, as it charges brain theta waves and produces chemicals that feed it, which makes walking an ideal way to mentally plan your future programs or go through thought experiments, or solve an advanced mathematical problem. Or daydreaming.
7- Call a friend
If we are not able to meet our friends directly, we can call them for a walk and chat. It is hard to feel that there is much to say when you are imprisoned between 4 walls day in and day out. In turn, walking will stimulate your senses, and you will suddenly have a lot to talk about.
Surgery should be the last option
In an interview with the French newspaper Lemonde, Professor Jean-Michel Aubert, specialist and head of the nutrition department at the Petit Salpetriere Hospital in Paris, states that the number of anti-obesity operations has increased by 4.5 times in 10 years, and that surgery “should be limited only to those advised by specialists.” To undergo this type of operation. “
Aubert stresses the need to realize that this surgery will not solve all problems, as it may be very effective in terms of weight and alleviate health problems associated with obesity, but this does not mean that all obese people will recover from surgery. Not everything returns to normal by rerouting the intestines. Therefore, surgery should be limited to only those who are recommended by specialists.
In the newspaper’s question to him whether all obese sufferers can benefit from bariatric surgery, Jean-Michel Aubert says that many criteria for eligibility to undergo bariatric surgery have been approved in France by the Supreme Health Authority.
The first criterion relates to a BMI that must be greater than 40, or 35 if the patient suffers from diseases related to obesity – such as diabetes, high blood pressure, or even sleep apnea – which can be greatly improved by losing weight. In other words, we’re talking about obesity when a BMI is above 30.
Aubert adds that before any surgery, the person must undergo follow-up for a period ranging between 6 months and a year, and this allows to ensure that there are no other effective means except for surgery.
The Supreme Health Authority also determines contraindications to surgery, such as the patient suffering from nutritional or psychological disorders, addiction, or high risks of anesthesia.
Professor Aubert explains the increase in the use of bariatric surgery in France in recent years with its great effectiveness in most cases. On average, patients lose 30-40% of their weight and maintain their new weight. Moreover, surgery also significantly reduces obesity-related diseases and, in the long term, reduces mortality.
With regard to the risks associated with bariatric surgery, Aubert points out that post-operative medical follow-up is very important, because these operations carry risks, as well as the risks that follow any surgery.
The operation can result in a deficiency in vitamins and malnutrition, especially in the case of gastric bypass surgery, where a deficiency occurs due to a deviation in the intestinal pathway. After that, patients must take vitamin, iron and calcium supplements every day for life, and they should be monitored regularly.
And this is one of the main problems of the huge rise recorded by these surgeries, says the nutritionist. Today, about 50% of those who undergo surgery no longer receive medical follow-up after a few years, however – apart from some complex cases – follow-up can be done with a general practitioner.
Source : Al Jazeera + Deutsche Welle + The Guardian + Le Monde + websites