4 key steps for your healthy diet

[Toni1096]

Hello everyone, eating healthy is something that really is simple and easy to do.

I would like to share with you 4 tips to make it easier

1)First of all, make fruits and vegetables the base.

Many nutritional pyramids say that carbohydrates and whole grains are the first step of your healthy diet when the reality is otherwise.

The base of your diet should be fruits, vegetables and vegetables, which provide you with the same fiber and energy as many whole grains with the added bonus of having many more vitamins.

2)Bet on good fats

Choose olive oil for cooking and dressing along with foods rich in healthy fats.

What foods are rich in healthy fats? Nuts, avocado and fish.

On the contrary, it flees from refined vegetable fats (palm, sunflower, corn ...) present in most processed foods.

3)Stop being a carnivore

The ideal is to eat more fish than meat, choosing local white fish and small blue ones, this is because they contain less heavy metals than the large ones.

What happens when you want a piece of meat?

When you eat meat, try to make it grass meat and poultry, always avoiding processed meat (hamburgers, sausages ...)

Lastly, it enhances legumes (lentils, chickpeas, beans, beans, soybeans ...) as a source of protein 2 times a week at the beginning. With time the ideal is to reach 4 times a week, that is, legumes, legumes and more legumes!

4)Drink water

There is no healthier drink than water since, no matter how hard we try, soft drinks are loaded with sugar and their light versions of sweeteners (which in your body behave the same as sugar).

You also have no excuse for the daily beer or glass of wine. Alcohol "in moderation" is still alcohol and is related to the appearance of different types of cancers.

[Subtle_badger]

I agree with some of what you say, but you haven't answered your own question.

"What happens when you want a piece of meat?"

My answer will be that have if you have avoided empty carbs and seed oils, the well done. And if you have absorbed nutrients that would make your meal a superfood if it was a berry from South America, then double well done. And if it was just food, then enjoy.

What's your take?

[Toni1096 in reply to Subtle_badger]

Hello friend, thank you for your comment, I meant that you can eat meat, but in a controlled way, for example 1 time or 2 at most a week and the remaining days you can compensate with fish or white meat such as chicken.

I really always believe that you can eat everything but in moderation and of course moderate physical exercise.

[Subtle_badger in reply to Toni1096]

I don't understand. What are the downsides of eating meat more than 1 or 2 times a week? In what ways do fish or white meat compensate? I need to understand the biological pathways you are referring to. Similarly, in what ways does exercise alleviate the harms of eating red meat. Again, I want to know the underlying biology.

Thanks! 💜

[Toni1096 in reply to Subtle_badger]

Hello friend, there is really no problem in consuming red meat in moderation, that is, 1 or 2 times a week, the problem comes from excessive consumption, and I think we exceed a lot.

To replace the protein source that is red meat, white meat is a good option. Not only for its easily digestible proteins, but also for its unsaturated lipids, the minerals it contains (iron, zinc, copper) and the B vitamins it provides. That is why it is associated with a lower risk of obesity, cardiovascular diseases and type 2 diabetes. As for the amount, from my experience, I advise taking it "around two or three times a week in healthy adults." And if we talk about the way to consume it, the options are several: "Grilled, roasted in the oven, stewed with vegetables or in traditional stews",

Thank you soo much

❤️

[Subtle_badger in reply to Toni1096]

Unfortunately the only studies that show red meat is bad are epidemiological ones, which are very problematic in general, and especially in relation to red meat, because of the healthy user bias. We have been told for 60 years that it is bad for us, so those eating it are the risk takers, and the people who ignore doctors advice and are likely to do other dangerous and unhealthy things. It's impossible to separate the effects of red meat and the other things they do. And every study it gets worse, because the results reinforce the belief, so no red meat is mainly consumed by the extremely reckless.

And me.

[Toni1096 in reply to Subtle_badger]

Today there are quite a few types of recipes, in general the kitchen has changed and any type of food has an alternative.

[Subtle_badger in reply to Toni1096]

What makes you think I need to lose weight? 🤪

Edit: Ah, the post replied to has been edited. Originally included this link

*Link removed by admin *

I guess I am glad it's removed, but no one should be sharing weight loss ideas unless it is asked for, and unless you know the person is overweight

[Blueruth in reply to Subtle_badger]

I don’t think science says that small amounts are bad. Red meat has a lot of dense fat so eating it daily…those t-bones …contributes to things like diabetes. What is problematic to me is the demand for red meat means there is some ugly processing plants doing some terrible things. This is another case to eat less. It really should be a side. I occasionally eat it because it is good but it really does feel heavy in digestion. So it has to be a really good dinner.

[Bingo88]

I Agree with a lot you said. I know portions are part of my problem because I am always hungry even though I have cut down since retirement and I do love and eat salads but they are not filling without bread. Which I have also cut out except for weekends

[PandQs in reply to Bingo88]

Hi Bingo, salads can be filling, even without bread - I've just had one today, plenty of of the salad greens and tomatoes, with avocado, ham, boiled eggs and cheese for the bits that satisfy hunger, and some lovely cheese and chive dip as a dressing.

[Blueruth in reply to Bingo88]

I also found that adding a fair amount of herbs and denser veggies like radish helps or grains. I always throw in protein. I recently discovered farro which is a nutty grain. Basically any grain that is robust like wild rice. I rarely like restaurant salads because they over do the lettuce and under do the other stuff. Here is a hack … rub kale in oil and lemon juice. It makes it softer. It is really filling too.

For portions I measure anything new except veggies. Cut your cooking oil by half. You really don’t need much.

[Onegramatatime]

Whilst I am broadly following and so am supportive of your dietary recommendations, I would have liked to see you add what we should be eating little or none of: Sugar, refined carbohydrates, seed oils etc

I really struggled to get from bad eating to good eating, as (like so many others) I was severely addicted to my unhealthy sugary food consumption.

Eventually, I tried the tapering method, replacing small amounts of sugary foods with vegetables. (Hence my nickname)

What strategies do you recommend?

[Fran182716 Prediabetic in reply to Onegramatatime]

I agree with Happyman, some of the original post was common sense healthy eating but this person is giving un-asked for advice without stating who they are (credentials to give nutritional advice or sharing personal experience). It sounds like you have already identified the main culprits (sugar, refined carbs, refined oils) and have found a way to make sustainable changes so you’re doing well 🙂

[Onegramatatime in reply to Fran182716]

You are correct, I have made sustainable dietary change. Six years ago, I had cardiac disease ( arterial stenosis and sclerosis), which led to a heart attack and 3 stents. That was my motivation to change. The results have impressed me - and my dentist (the only professional who really can see the difference).Nutritional advice credential? I have none. The track record of those with such credentials over the last 20 years?

[Fran182716 Prediabetic in reply to Onegramatatime]

Hello Onegramatatime, re nutritional credentials I think you misunderstood my post as you did Happyman’s above. I was referring to the original poster of the thread, not you.

[Onegramatatime in reply to Fran182716]

Apologies to you too for the misinterpretation.

[Subtle_badger in reply to Onegramatatime]

My successful strategy was cold turkey with a few lapses. Lockdown helped, as I could not eat out there was little social pressure. I didn't buy any carbs or sugar, so I didn't eat them at all. I found eventually I didn't miss them. I had a "treat" a few times last year - hot cross buns at Easter, a pizza mid summer and another on my birthday. I had promised myself a mince tart at Christmas (I used to consume a few dozen over the festive period) but someone in a cafe offered me one with my coffee. I declined. She said "Oh, no - it's free" and I heard myself saying "No thanks, I don't eat sugar" That surprised me. Until I said that, I hadn't even thought it. But it was true.

There was a period of adjustment, aka keto flu, but that wasn't that bad, and I think easier than the continual self-denial in tapering, with the inevitable lapses.

--

What worries me about things demonising meat is, if you give up everything that someone one says is bad for you, what are you going to eat? Someone will tell you meat is bad, another that any protein promotes cancer. The current dietary guidance demonises fat. I will join in a chorus telling you to avoid carbs.

What does that leave you to eat? Nothing. That could lead to an eating disorder known as orthorexia but more likely a cycle of eating clean, then bingeing on all the foods you have been denying yourself, then punishing yourself with purges, fasts or just the narrow clean foods that you allow yourself until you binge again.

So I say, if you want to give up the sugars, starches and seed oils, then embrace meat and the natural fats that come with it.

[Shield-Maiden in reply to Subtle_badger]

Nicely said SB!....I totally agree 👍

[Blueruth in reply to Onegramatatime]

Whole food. Sugar in fruit is okay because there is fiber. You can overdo it but it is hard. Fruit that has been juiced is not okay because it enters your blood stream too fast. Mix it with nut milk or yogurt or something else. The same principle applies to most whole food. I use PlateJoy for my recipes and shopping list. If I keep my meals diverse and whole I really don’t run into trouble. When I fall down is stress or letting myself get hungry. Then I might call door dash or hit the ice cream parlor. A bowl of ice cream is fine every once in a while. Simply not giving that up!

[Onegramatatime]

I am surprised that you seem to be suggesting that I am stirring a pot with nothing in it? My motivation is to engage in discussion on how we can best use dietary change to help reverse chronic disease. I am not interested in weight loss (but thank you for the suggestion), as I have none left to lose since I made the dietary switch to healthier eating.

[Onegramatatime]

I do apologise for misinterpreting the target of your comment. I took it that you were referring to my comment, as you replied to me, rather than to the original post.

[Blueruth]

Diabetes is a bunch of stuff grouped together. Type 2 is behavior driven. Pause for thought…Sugar and processed foods have also increased since the 1960s. Ground meat is processed food. I think they have ideas and stats. Not definitive answers. Nutrition science is just over 100 years to put it in perspective. So it is not at all amazing that it would flip flop or that there would be multiple competing studies. There are enough studies to point to animal fat in excess as a problem. There are also enough studies to change the view of how cholesterol works. But whenever I see a “new study” saying blah blah blah I ignore it until it is repeated multiple times. “Until recently” doesn’t say repeated many times to me. Indeed I am amazed how many people don’t understand scientific method.

In my own experience too much milk fat (ice cream was my vice) and other animal or processed fat makes my blood slow which is probably taxing on my heart. I don’t know for sure but it is uncomfortable and I had a harder time hiking. I have cut that out *almost* entirely and do not have that issue.

Eggs have animal fat but also other ingredients. Milk has fat but you don’t drink buckets and it is a good source of protein. Fruit has sugar but it is mixed with fiber. As soon as you blend (process) it it enters your blood stream much faster. The best theme that I have seen and experienced …and is replicated by science… is mixing up your diet with primarily Whole Foods, mostly plants. Even when I hit a backward slide my grocery cart is filled with produce and grains. That is why I say meats in moderation…not abstaining altogether.

IMO the only brainwashing that has happened is thinking marketing replaces the hard work of education.. most studies are funded by corporations. That doesn’t make them wrong although there are examples of results that don’t fit an agenda getting buried (coke-sugar is an example). It means that scientific rigor and repetition is more important than ever. Sorry but “recent” doesn’t fly with me.

[Subtle_badger in reply to Blueruth]

You believe the problems you have when eating a lot of ice cream were caused by the fat? Ice cream has less then 10g of fat per 100g, and more than 20g of sugar (Carte D'or vanilla). So that's less than 2 tsp of butter and 5 tsp of sugar. 🤔

__

I think you are misunderstanding what Hidden is trying to say. If you go to the average GP anywhere in the world, and are diagnosed with T2DM, they will likely to tell you to cut down on saturated fat, eat whole grains and possibly prescribe you some drugs. If you ask "will this reverse my diabetes", the answer would be "no, it's progressive and chronic, you are likely to get sicker no matter what you do". But the recent experiences give people real hope of going into full remission.

Eg drug free remission in 46% of cases!

nutrition.bmj.com/content/3...

[Blueruth in reply to Subtle_badger]

the ice cream i was eating too much of was *not* vanilla ice cream and 6 tsp is the recommended max for a woman... that makes 5 tsp a lot unless you can literally avoid all other sugar which is unlikely. In my situation I was trying to reduce a med that affected the same area of the brain that sugar effects so I definitely know how addicting it is.

You are not understanding me...I am not an expert in diabetes! I don't stake my firm knowledge solely on "new studies" vs ongoing research that says the opposite. They need rigor and repetition to change the science.

46% of 27% or 128 patients with a low carb diet. This is exactly the kind of posting that I find problematic. The article below even addresses the challenges of observational studies. Before you lambast me -- i didn't say reject but your 47% number needs context which would be out of 128 which doesn't really support your argument. A low carb diet does not translate into a high fat diet either. Why is red meat such an intense focus anyway? The science supports a whole food diet. that can be low carb, it can include meat, it can be vegetarian. Some societies have not had access to the same foods but their whole food diet still works (Somalia, Greenland for example). That science is solid.

Here is what ADA says about the fat controversy... which it is ... a controversy...

"A large body of experimental data generated in laboratory animals strongly supports the notion that high-fat diets are associated with impaired insulin action. It appears from animal studies that saturated fats, in particular, have the most detrimental effects. Based on this information, along with the known risks of high saturated fat intake on cardiovascular disease risk, professional organizations such as the American Diabetes Association, the American Heart Association, and the U.S. Department of Agriculture have made recommendations that Americans aim for a total fat intake of no more than 30% of calories and choose foods low in saturated fat. However, some authors have criticized the evidence on which these public health recommendations have been based (4), and it has been argued that total fat as a proportion of total energy is not important in the prevention of type 2 diabetes (5)."

and

"Why isn’t there better agreement among the many studies that have looked for relationships between diet and the development of diabetes? These inconsistencies are not all that surprising, given the methodological issues mentioned earlier and the complexity of both diet and type 2 diabetes. Insulin resistance and the development of diabetes are complex processes involving multiple tissues and multiple gene products. It seems likely that dietary components may have varying effects in individuals with different predisposing genes and/or lifestyles and at different stages in the natural history of the disease."

They go on to recommend treating a patient as an individual... basically. As it should be.

care.diabetesjournals.org/c...

[Subtle_badger in reply to Blueruth]

100g of any ice-cream, which is probably less than 2 scoops, will have at least 20g of sugar in it. That's not really safe even if it's all the sugar you eat in a day, because it will enter the blood stream fairly quickly.

--

Don't get hung up on observational studies when the results are this strong. Basically, T2DM is a disease that practically no one recovers from, so 47% complete remission is astounding. Imagine if back in the 80s,someone trialled an AIDS treatment, and nearly half those treated became HIV negative, the world would have clamoured for it. And there probably wouldn't have been a double blinded clinical trial, because at that point it would have been unethical to deny anyone the treatment. The same way there has never been a clinical trial to prove that smoking causes cancer.

---

The problem with existing science is it's not working. They started telling us in the 60s to eat less saturated fat when obesity and type 2 diabetes were rare, around 1% or 2% obesity in the UK for example. Now nearly 1/3 of UK adults are obese and around 10% over 40 have diabetes. USA is worse with a higher obesity rate and an estimated 1/2 of adults

having diabetes or pre-diabetes.

The advice is worse than useless. There is no point following it.

But of course, the most important type of trial is an n=1, as long as you carefully select that 1 person to be as like you as possible, that is, to be you.

Or me. 😁

One year since I reached my goal weight.

[Blueruth in reply to Subtle_badger]

Subtle_badger science is not static. That’s the whole basis behind scientific method. People demanded that “covid treatment “ with the long name after like two small studies. Once it was repeated it was obvious it is not a cure. Of course they would have done double blinds … that’s how science progresses! They keep studying cholesterol fir the same reason! Nutrition science is a baby… it is just over 109 years old. You do you but please don’t push facts on me that are too new to be facts. Why do you think I never got into the no fat religion? Because it smelled like hype to me. I fell into processed foods like everyone but slowly moved to whole food mostly plant after reading “staying healthy with nutrition “ which is over two decades and was (is?)used in schools. Not 100% because… science. The core message is solid. It isn’t as exciting as the latest news but it works.

[Subtle_badger in reply to Blueruth]

Yes, science changes. But nutrition science does not change. It's been anti-fat and anti-saturated fat for about 6 decades. In that time, they have done a lot of studies have been done to prove that fats and sat fats are bad. By now we should have incontrovertible proof. We do not. It's still just a hypothesis.

But it's worse than that, they are suppressed the results of RCT and double blind trials for more than 40 years when more people died who lowered their saturated fat.

bmj.com/content/346/bmj.e8707

bmj.com/content/353/bmj.i1246

And while I agree, whole food is almost certainly the answer, that is not recognised by most nutrition authorities, who are still telling us that a calorie is a calorie, and pushing junk food to cure serious illness

healthunlocked.com/lchf-die....

[Blueruth in reply to Subtle_badger]

The story of changing views on fats is fascinating. A scientist thought the lipids in fat were they problem so all fat became bad and that is where that guidance came from. A generation later his *son* actually discovered that it wasn't lipids which led to the now common theory that there are different kinds of fat -- good, bad and in between. That is why eggs everyday are fine, margarine isn't even available anymore and butter is okay in small amounts. The is science is *always* changing. In high cholesterol is starting to fall out of favor which explains why my doctor stopped worrying about it. The whole premise behind scientific theory is the evolution of it and I can't believe I am having to explain this twice in one day. I can't do it in fact. Google scientific method.

There is no timeline on when there should be controvertible "proof". The human body (any body) is really complicated. It is like saying they should have come up with a cure for cancer by now. There really isn't a deadline. It is in its infancy compared to astronomy and we only got to the moon 50 years ago! Lots of people thought we would be traveling to other galaxies by now! (A Space Odyssey: 2001)

You are posting studies that are meant for people in the field who are focused on their expertise all the time. All a study is saying is "we did this and this is what we found". You have no context of the greater picture when you do that. I need a journalist or someone like that to read all that stuff and parse it down. Even that can be contradictory and confusing so like I said, i also need time for it to be accepted by the larger scientific community.

No idea what is up with that NHS doctor but any fad diet is not sustainable and usually results in a. immediate weight loss that is more than 1-2 lbs a week and b.a regain plus of the weight when you stop because your body wants to prepare for another episode like that. Loosing more than 1-2 pounds a week causes your brain to think it is sick or starving. This is not little known information.

webmd.com/diet/guide/the-tr...

webmd.com/diet/features/the...

One thing I have been learning is weight loss is a whole body and mind adjustment. You can't expect exercise and food to do it all. There are hunger chemicals at work that are impacted by stress, sleep, blue light, environment. I will go so far to say that success is limited without taking a larger approach.

Another thing is a calorie IS a calorie. Dense food has more calories per weight but because it is dense you are not satisfied. That is due to those hunger chemicals. The same amount of [pick a veggie] requires a much larger amount to satisfy you. Thus you can eat more of the less dense food. Lettuce is not dense enough. Kale with a protein, little olive oil and something crunchy is very filling.

Look at this! NHS endorses a habit, data driven program secondnature.io/us/nhs. It is similar to the one I do. So I guess that doctor is not the norm.

[Blueruth]

Hidden Overtraining will impair your immunity? That sounds like an excuse. I don't do a high carb diet. I don't do a heavy animal fat diet. I don't participate in the no fat game. I believe in a whole food, mostly plants diet because the science is *solid*. I don't know what you are trying to convince me to do. I don't buy into "recent studies".

[Subtle_badger in reply to Blueruth]

Overtraining will impair your immunity, that's well understood. But running for more than 15 minutes or walking for more than 2 hours is only overtraining in someone severely out of shape. Humans are designed to run all day.

Interesting study I read once. They took people who had trained for a marathon, but couldn't run it due to injury or other issue (but not ill health) and matched them with a similar group who had also trained by ran the marathon. The ones who ran the marathon were much more susceptible to infections in the weeks following the marathon. The effort of pushing as hard as they could for 2-6 hours had a measurable effect on their immune system.

But walking 2 hours would not.

[Subtle_badger]

I don't know what you mean by fructose (or glucose) thickening the blood. We only ever have a few grams of sugar in our entire blood system, it's not going to get syrupy.