In the warm season, you especially want to look your best. Doctors have compiled several nutritional guidelines for those planning to bring their bodies to perfection during the beach season.
American nutritionists have named the five most effective and healthy diets that are relevant in the hottest season.
So, the first on the list was the popular Mediterranean diet… It is not known to be strictly forbidden, but foods high in saturated fat are consumed in moderation. This type of diet is rich in vegetables, fruits, whole grains, legumes, and nuts. Diet reduces the risk of cardiovascular disease. According to nutritionists, such a diet, even in a short time, will help you develop the right eating habits that will help you achieve great results in the long term.
This diet, by the way, became popular due to the so-called paradox of the French: despite the fact that people in France consume a fairly large amount of fatty foods, they have much lower rates of cardiovascular disease than people in countries such as the United States. It is noted that the regular presence of certain foods in the diet has a positive effect on the figure, health and mood of a person.
An indicative list of the necessary foods to follow the Mediterranean diet:
Most of it consists of fresh fruits and vegetables, potatoes and nuts. You can also add some whole grain breads, pasta, and other grain-based foods to your main meals. At the same time, animal meat, fish and eggs are consumed in small quantities, and only natural yogurt and cheese are used from dairy products.
It is recommended to use olive oil as a salad dressing, which is the main source of energy.
Also, experts recommend plant-based diet, which in many ways resembles a vegan diet. It includes the consumption of fruits, vegetables, nuts, grains and legumes, as well as soy protein. A diet rich in fiber helps keep you feeling full and normalizes digestion. Doctors favor a plant-based diet because it not only promotes weight loss, but also leads to normalizing blood pressure, lowering blood sugar and cholesterol levels, and reducing the risk of developing chronic diseases. The main principle here is to minimize food of animal origin – eggs, dairy products and meat.
For those who are still not ready to completely give up meat, nutritionists recommend flexitarian diet… By following it, meat eaters can improve their metabolism and also reduce the risk of diabetes. The Flexitarians’ diet encourages moderate consumption of food, without any strict restrictions. Adherents of such a diet are sometimes called flexible vegetarians, since a person allows animal protein in his diet, just not every day at every meal, but at will.
Author’s diet Engine 2 also similar to vegan, but with stricter restrictions. It is low in fat and carbohydrates, but rich in fiber, vitamins and minerals, and also allows you to lose weight in a healthy way. In addition to eliminating animal products, you will have to limit your intake of oils, all processed foods, sugar and salt. However, it is fiber that will make you feel fuller throughout the day. The greatest attention should be paid here to vegetables, legumes, nuts and berries.
Ornish’s unusual but effective diet is high in complex carbohydrates, fruits, vegetables, grains, and legumes. It is useful not only for losing weight, but also for the prevention of cardiovascular diseases. Nutritionists say that portions of foods with a fat content should be clearly timed to maintain the correct balance of nutrients. This low-fat, high-carbohydrate diet allows for reasonable amounts of beans, fruits, vegetables, low-fat dairy products, fish, eggs, and a variety of sugar-free desserts every day. But meat, nuts, avocados, flour and sugar and its derivatives (honey, molasses) in your diet will have to be limited.
In addition, nutritionists recommend adding moderate exercise to your daily routine. Even half an hour of walking or doing yoga exercises for beginners will greatly increase the result.
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