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It's not just exercise that can help with weight loss, but diet too.
The following three diets consider the ease of implementation, short-term weight loss effect, long-term weight loss effect, comprehensive nutrition, food safety, and the potential for preventing and controlling diabetes and heart disease. Let's take a look!
1: The Mediterranean Diet
There is no uniform recipe for the Mediterranean diet. After all, Italian, Greek, French, and Spanish cuisines are all different.
The Mediterranean diet emphasizes eating fruits, vegetables, whole grains, beans and soy products, nuts, and olive oil; fish and seafood at least twice a week; and moderate consumption of poultry, eggs, cheese, and yogurt. On the Mediterranean diet pyramid, fruits and vegetables occupy the most space, and sweets rarely appear, so it is recommended to reduce sweets; the proportion of red meat (meat with red color, such as beef and lamb) is also very low. In many Mediterranean recipes, Use meat sparingly to flavor rather than make a big meal by itself.
2: DASH Diet
The DASH Diet is an eating pattern developed to lower blood pressure.
The DASH diet requires that the daily sodium intake in the menu be less than 2.3 grams (equivalent to 6 grams of table salt), and gradually reduce to 1.5 grams per day (equivalent to 4 grams of table salt). Because it advocates low-fat, low-salt, and low-sugar food intake, it can provide balanced nutrition for the human body, so it is also suitable for people who want to lose weight or control their weight.
The DASH diet advocates lean meat, poultry, and fish as the main source of protein in the diet, and a balanced intake of fruits and vegetables, dairy products, grains, soy products, nuts, and a small amount of fat and sweets. Because these foods are rich in potassium, calcium, protein and dietary fiber, they have a good effect on preventing high blood pressure. The DASH Diet discourages eating foods high in saturated fat, such as fatty meats and full-fat dairy products, as well as sweetened beverages and sweets.
3: Flexitarian diet
The flexible vegetarian diet pays attention to the balanced nutrition in vegetarian recipes, especially suitable for people who love vegetarian food. A flexitarian diet involves adding five foods to your diet rather than simply replacing meat. They are "new meats," meaning non-meat proteins such as tofu, peas, nuts, or eggs; fruits and vegetables; whole grains; and dairy products.
Increasing the intake of plant-based protein can effectively reduce blood lipids and blood pressure indicators. Plant-based foods are lower in fat and cholesterol and contain more dietary fiber than meat. When on a flexitarian diet, also be mindful of the amount of oil and salt you cook with.
Although many vegetarians insist that vegetarian food is good for health, cooking with heavy oil and salt for the sake of flavor is not good for health.
On the whole, these three dietary patterns have both taste and nutrition, and are easy to adhere to for a long time. If you want to eat healthy in the new year, try new recipes to your liking. A good diet combined with regular exercise will make the body healthier. BP Smart watch is a professional health and sports monitoring watch, which can help you become a better self.