Hi, I’m Dr. Mike Evans and today I’m going to talk about healthy eating It is a huge issue, although it seems easy But it is actually very complicated So I have seen that it is better to focus on what I will say If you decide to sit with me in the clinic What do you think we start by wondering what you want to achieve Lose weight? Minimize overeating? healthy food? Longer healthy life? So what matters to you is the general picture I would like to point out that eating is just the only behavior in the health chain Regular physical exercise leads to better control of stress Better sleep which leads to better food choices Therefore more energy, less risk of chronic diseases, and so on If you are seeking to lose weight? Theoretically that is easy. “Don’t eat too much, move more than usual.” But the problem is to keep the balance of happiness on the ground In developed countries we are surrounded With endless cheap food It has high calories, diverse tastes, and enormous sizes The other end of the energy balance equation High activity, it has also changed Our current generation suffers a lot from sitting sickness Watch TV at night, commute to and from work, amazing video games, and mobile platforms Many of us now work in cognitive functions Our culture pushes us towards easy buttons rather than making our day difficult At the other end of the equation I think it is necessary not to lose sight of the splendor of food Food brings families, builds relationships, and provides health Okay, let’s start with the most question I have about eating What is the best diet for weight loss? I am not surprised puzzled people While you’re watching this video, there’s probably a pop-up window You talk about the diet industry like Detox diet or Superfood diet Not to mention that Hollywood celebrities are starting to follow a certain system There is no research suggesting that a commercial diet is the best The only thing that can guarantee the success of the system The extent to which you are committed to all the consequences of the system you choose In order to recast what we have mentioned Our society still oscillates between diet and diet In search of a magic formula, but the secret is not the composition But in the format Instead of dieting strictly Science tells us to choose the diet we love the most That we will actually be bound In 2015 the Cochrane Medical Foundation research was looking at To factors that would cause commercial diets to succeed They were not minimizing carbohydrates or fats But she was in organization and personal moral support Diets are just rules in eating It does not affect our diet As the economists call it the compliance body With people realizing that what they do Improving their ability to control their futures is illogical and only a rush Instead of staying in autopilot mode The diet will alert you through the diet To specific eating options and often reduce overeating All commercial diets have their magic formula Which we call macronutrients. For example, less carbohydrates, more protein, less fat and sugar, and so on They usually have reasons to explain their method For example, you can eat like a caveman Or use a recording system or cans Or even follow famous doctors in the field or even otherwise The two messages I would like to address on nutrients are One … I think we’re making a lot of time and effort, and we’re focusing on them Two … it remains a question of quality, not quantity Less carbohydrates … well Carbohydrates can be healthy in their complex formulas Fruits, vegetables, legumes, whole grains And not very healthy in simple formulas such as Refined sugar and processed starch But we must be fair Carbohydrates have a tremendous taste Our society usually tends to take up too much So people who eat less daily Their bodies tend to lose some weight It is only when we examine the relative weight loss results In a systematic research in 2014 by Dr.Celeste Naud and his colleagues Notice the relationship between weight and cardiovascular indicators On people who follow a low-carb diet And it lasted for two years The result was that there was no difference Compared with moderate weight reduction diet But what about a diet that reduces sugars OK If I would describe the word sugar with just one word, it would be “deceitful” Many, many sugars have found their way into our daily diets Many drinks contain at least 8 tablespoons of sugar The average American sugar intake is 20 teaspoons Most of these people are teenagers And less in Canada These foods are really sweet But the situation is similar to the foods we think healthy Such as breakfast cereals, granola plates (local oats) and fruit juices When the increase in sugar contributes to higher calories Here we can say that there is a problem It is a real alarm When I examine a patient, he has the precursors and symptoms of diabetes The first thing they do is drop sugar from their diet However, if we look at diabetes prevention trials A few of them indicate the importance of reducing sugar While most stresses the importance of healthy style and to be active for half an hour a day Let’s say that 5-7% of the weight is reduced when minimized Eat saturated fats and increase food that contains fiber This reduces the incidence of diabetes by 58% What about low-fat foods? OK… I think the old story has changed about fat That all fats are harmful to the point of continuity You have examples of foods on trans fats Fried fast food and lots of canned food but not helpful We must reduce our consumption of it Then there is our saturated fat They are often found in dairy and red meat And oily plants like coconut or palm It can be said that it is not good when multiplying them but good when moderation Then there’s the monounsaturated fat or MOFA. Mediterranean diet which I will explain in a few seconds Heavily dependent on the mufa Avocado, nuts, olive oil, dark chocolate Which gives health benefits And finally we have PUFA, or polyunsaturated fats It is the largest part of the fat chain and is found in oil-rich fish Past experience shows a decline in cardiac indicators Newer experiences are not so optimistic The analysis indicates that there are still no harm and there are minor benefits So what I propose is to eat two meals a week from the BUFA People seem to do better when they replace saturated fats Fat and Mufa Well, what about high-protein diets? Again …It depends on quality rather than quantity Protein comes in different packets with different health effects Compare salt-rich meat with a slice of salmon or lentils or even a handful of almonds More information suggests that if you eat a healthy protein White meat, nuts and fish Your gift will be more Especially if distributed over the whole day especially at breakfast There are also some diets that have good results On people suffering from diseases For example, the dash diet reduces between 5-11 mm of mercury Or low blood sugar in the diet index Reduces iwnc, a blood glucose meter Over time in people with diabetes 0.5% Many patients have high cholesterol Dr. David Jenkins and his colleagues at the University of Toronto recently By showing that they can lower cholesterol by 35% By following the Portfolio diet (low in saturated fat and high in fiber) Most of the information about plant theory Came from cohort studies or so-called exposure Now there are random sessions suggesting that they perform better It’s hard not to conclude that a plant-based diet Untreated food is a smart diet Of course, many people make a special choice The burden on our planet is less and more people are vegetarians There is a way to think about all this They comment on Brazil’s dietary diet They have shifted their orientation from nutrient diversity to a more receptive system If we look at the topic remotely We prefer to buy processed and canned foods that can be eaten anywhere Food can be healthier and strengthen relationships between individuals By preparing meals between family members and friends Well, then there is no magic formula or diet that is absolutely effective? The answer is yes Because I think diet is more about culture As well as simple habits Diet does not focus on weight loss but focus on Health outcomes such as minimizing the onset of cancer Heart disease, mental illness, increased life expectancy According to the evidence, the best diet is the Mediterranean diet Instead of following rules in eating, and sticking to the constants in food It’s more about moderation Less meat, more vegetables, and fruit in sweetener This type is more concerned with vegetable and fruit departments in stores Or groceries selling Mediterranean products It’s called the Mediterranean diet but it’s really a way of life In this area, individuals are very active, and their meals are moderate They have good social support among themselves So let’s continue with the shift from diets to healthy behaviors This is due to the National Weight Control Center (NWCR) That affect the way we eat The Center distributes an annual questionnaire to over 10,000 people So that there are more women than men For people who have lost some weight and have maintained it for over a year Not surprisingly, 98% have made some changes to what they eat 94% increased activity in their schedules But there was not a single composition They have mostly limited their calorie intake The rest continued to eat normally but only reduced the amount 70% of them eat breakfast Most watch TV for less than 10 hours They eat only three times a week outside the house In general, these people do physical activities for more than half an hour a day For more than half an hour a day The average of what they practice is about an hour and is often walk Almost all respondents agreed that weight loss Increases energy levels, body movement, and improves mood It increases self-confidence, and physical health Periodic observation is a very important step Weight loss is important but the hard part is in maintaining a new weight To at least 80% of people among us Weigh yourself and use this method as an alarm clock for you For your daily dining options For example, 75% of people were sample In the weight control center study they measure their weight weekly While 36% of them on a daily basis They see the issue of standing on the balance as a trial to stop weight gain Standing on a daily scale reduces the likelihood Weight gain including an average of 2.3 kg or 5 lbs An example of alarming notes is a food note Even if only for a week It has become easier today with the presence of applications Patients usually ignore blogging because they think the topic is simple But watching what you ate may double your weight loss So I think awareness of these things is within reach It may be what you eat and you may be measuring your weight But we must know that life is also chaotic To enjoy it, we need flexibility You simply feel good if you eat well So I like the idea of starting with simple changes or what I call discs Or maybe change something you do a lot For example, eat breakfast, snacks or drinks For example, you can replace your regular breakfast cereal with oatmeal or wheat flakes Or a handful of almonds instead of a potato chips bag Or perhaps drink water instead of colored drinks I know this doesn’t seem tempting, but Dr.Mike is a dietitian They may be able to remove a pound of weight a week or more It may also make you feel better From another perspective, the addition rather than the decrease Therefore, Dr. Sherry Baguto and her colleagues made a choice A random sample of individuals at risk of metabolic syndrome They were distributed either to the American Heart Association for Diet Or, on the other hand, follow the easy advice of increasing fiber per day by 30 grams For example, riding a wheat bran cart Then visit the city of folate And take some berries Both groups lost weight, but the group lost a little more weight The results of both groups also reflected positively on the functions of the circulatory system Well, I can say I like the idea of including healthy food Instead of encircling or excluding other foods There are also sources that indicate a sense of satiety Or a sense of fullness It is not limited only to the acquired calories The calories gained from proteins and fiber make us feel fuller On the other hand, social support Can help us with our eating habits In another study to assess eating habits either on their own Or with 3 or more friends or family members To support them in habits calendar in 10 months In total, the rate was 24% for individuals Then I became 66% after getting support from friends and family On the subject of support Your communication with a dietitian, even online It would help because they have what is known as the Genius Bar to eat Vitality is also an important point in the context of eating and nutrition Research indicates that active people, although obese They live taller than lean people So my patients tell me they are active But this was not successful in losing weight Then I shake my shoulder and then I say in fact you succeeded You are active Pulling calories through a certain diet But I suspect it is important to know that the study shows that people who They are more successful than others who have a greater ability to stabilize their weight The last two points I would like to address are healthy nutrition Focus on continuous performance and behavior Since it is difficult to adhere to harsh diets Many shift their focus from the individual to the one that surrounds the individual Changing our surroundings will make our choices day after day We call this a decision-making architecture It includes two types of what I call the awareness pile First, we must recognize the fact that our world is full With unhealthy food and excessive eating Attractive species on the accountant table in stores In enormous sizes to market them As noted d.Brian Wansink Most of us don’t overeat out of hunger Second, what things alert you personally? We are routine beings where we tend to do the same habits every week Each of us has certain habits and specific eating For example, the curvature at the accounting table in coffee shops Or maybe a certain time like 11, 3 or 10 Expected stress As Wenkinson mentioned That the choice here is to restructure small acts That change a person’s mindset from being overly indifferent To the indifference that his food became better Maybe by redesigning your kitchen When you leave a biscuit on the shelf, it will probably not last long The same is true if you put fruits or some vegetables on the shelf As well as the acquisition of cups and pots smaller than the previous And reduce the number of large pots Also, not eating directly from the cyst is a simple alarm for indifference to eating Restructuring verbs assumes self-knowledge If you are a night rodent, for example Or you are those who eat passionately For example, I take care of everything in front of food So my changes should be when shopping I know I have to cut the fruit myself But indifference to healthy food is present when I buy pre-cut fruits It’s like telling a smoker not to leave you a cigarette at home I also don’t leave gelatin at home Because I can’t stop eating it Another way is to behave 80:20 Well, this behavior assumes that 80% of your eating options are healthy The rest of the 20% is not high in calories This is because you must enjoy yourself Like to eat a piece of dark chocolate Or a meal from the outside or even a piece of cakes We have been in this for a long time So we should not look for idealism but about continuity In the end, I hope I’ve made you think a little differently About how we are supposed to eat Instead of following the ready-made diet tables Remember that file behaviors And simple changes instead of big ones And simple food in its components rather than much diversity and processed And dine at home, as well as with self-awareness Reduce your dependence on your will And make weekly alarms are what drives indifference It brings you closer to more healthy nutrition Finally, I want to draw attention to be healthy whatever our size I often come across people who want to lose some weight This is because obesity is an important factor for many diseases But I really hope that my patients are attentive to the nature of their bodies To be more attentive to their food So they move more And to love themselves more And start focusing more on what healthy eating should be Instead of thinking about what to eat They will be happy with that Maybe now is the time to start your experience of a healthier life Thanks for following


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