Lose weight and stay healthy with diet? Here are the best tips from the experts
Food is a source of health: knowing which nutrients to bring to the table helps us stay fit and contributes to the proper functioning of our body. There are many diets, but which are the best for losing weight with an eye to our well-being? Let's find out the advice of the experts.
A recent study, supported by the AIRC Foundation and published in Nature, has highlighted how a fasting-mimicking diet can – in combination with hormone therapy – slow down the progression of breast cancer. An important discovery for the treatment and prevention of one of the most widespread forms of cancer in our country. Of course, it is important to adopt this diet under medical supervision, avoiding any form of do-it-yourself diet.
But what does the fasting-mimicking diet consist of? For 5 days a month, calorie intake will have to be reduced by 60%, mainly by consuming plant foods such as vegetables, dried fruit, whole grains and olive oil. For the remaining 25 days, however, it will be possible to return to a normal diet. There is already a lot of evidence that correlates this diet with important benefits for our health, and studies will certainly continue.
In an interesting interview granted to us by Dr. Romina Inès Cervigni, nutrition biologist and scientific director of the Valter Longo Onlus Foundation, we had the opportunity to explore the topic of nutrition in relation to longevity. Adopting particular eating habits can in fact help us live longer and better, preventing diseases that often arise with advancing age.
The longevity diet developed by Professor Valter Longo, an internationally renowned scientist and biogerontologist, is based on a predominantly plant-based diet: the consumption of fish is limited to 2/3 times a week, while it is advisable to reduce the intake of sugars and to prefer whole carbohydrates instead of refined ones. Green light to vegetables and legumes, paying attention instead to foods rich in starch.
Vitamin A has proved to be an excellent ally in the diet, especially for those who want to lose weight. A study published in Molecular Metabolism has shown how exposure to cold temperatures increases the levels of vitamin A in the blood, a substance that activates thermogenesis and allows a more rapid conversion of white adipose tissue (the "bad fat") into brown adipose tissue. (the "good fat").
Among the foods richest in vitamin A there are products of animal origin such as liver, milk and its derivatives and eggs. Its precursors, on the other hand, are found in fruit and vegetables, substances that in the body are transformed into vitamin A. Such as beta-carotene, of which foods such as carrots, squash, tomatoes and berries are rich.
Have you ever heard of noni juice? It is extracted from a fruit of Polynesian origins, and is particularly rich in antioxidants. An experiment, the results of which were published in the Scientific World Journal, showed that the consumption of this drink is related to a lower level of cholesterol and C reactive protein in the blood. The latter is an inflammatory marker, and indicates the presence of a state of inflammation in the body.
To fill up on antioxidants, moreover, Brussels sprouts should not be missing at the table. Cruciferous vegetables in general are rich in them, and therefore have very important benefits for our health. In addition to reducing oxidative stress and consequently the risk of onset of related diseases, blood sugar levels also decrease.
Brussels sprouts contain significant amounts of kaempferol, a powerful antioxidant which, according to a study published in the Journal of Physiology and Pharmacology, reduces inflammation in the body and is a panacea for heart health.
Legumes, on the other hand, are an excellent source of fiber: red beans, in particular, contain an important amount, and that is why they are the perfect allies for those who want to lose weight. Resistant starch, a type of insoluble fiber, acts like a gel in contact with water, increasing the sense of satiety and reducing the absorption of sugars and fats, as evidenced by an article published in Nutrition & Metabolism.
Furthermore, red beans can perform an antitumor action: the fibers, once arrived in the intestine, ferment and transform into substances such as butyrate, which has shown a correlation with a reduced risk of onset of colorectal cancer.
Finally, some tips for losing weight: sometimes it is not necessary to rely on a strict diet that does not allow you to satisfy any temptation. It seems much more important, however, to adopt a healthy lifestyle, which includes a correct and varied diet, constant physical activity and good sleep. Experts have identified the 15 best strategies to stay fit and lose weight naturally.