Dieting benefits

Contents

 1 Benefits of dieting

 2 tips for a healthy diet

 3 An overview of dieting

 Dieting benefits

 Choosing a healthy diet helps protect the body from the health problems associated with obesity, which have spread as a result of unhealthy eating habits, such as heart disease, diabetes and cancer, and based on the Dietary Guidelines for Americans issued by the US Department of Health for the years 2015– 2020, a healthy diet consists of following a set of tips and instructions, which include: focusing on eating fruits, vegetables, whole grains, milk and low-fat or skimmed dairy products, eating low-fat meat, poultry, fish, legumes, eggs, and nuts, and reducing fat consumption. Saturated fats, trans fats, cholesterol, salt, added sugars, and eating an amount of food that fits the daily caloric requirement.

 According to the World Health Organization (WHO); A healthy diet helps protect the body from some types of diseases, such as obesity, diabetes, cardiovascular disease, some types of cancer, and bone problems.

 Here is an explanation of some of the benefits of dieting:

Lose weight:

 Losing excess weight is one of the many benefits accompanying a healthy diet and diet, and not the only benefit, and weight loss depends mainly on changing eating habits for the better, choosing an appropriate and thoughtful diet away from fast and unthoughtful regimes, in addition to exercising, and in return, regularity Consuming an amount of calories that exceeds the daily needs of the body, leads to weight gain, so in the event of a desire to lose weight, it is necessary to reduce the calories consumed during the day, and eating healthy foods that have not been exposed to much manufacturing processes can help a person stay within Daily limits of energy needs, without the need to count calories.

 Improve heart health:

 A healthy diet helps reduce the risk of cardiovascular diseases, such as high blood pressure, high levels of harmful cholesterol (LDL), and triglycerides, and improve the health of the body in general, and this has been shown by many scientific experiments, including a study published in the journal The The New England Journal of Medicine, which indicated that a diet rich in fruits, vegetables, and low-fat dairy products, and low in saturated fats, and total fats, can help significantly reduce blood pressure and prevent its rise.

 In another experiment published in The American Journal of Cardiology in 2004, participants were given 3 levels of sodium for 30 days while following the DASH diet, a diet that focuses on eating fruits, vegetables, and other products. Low-fat dairy, while reducing the amount of sodium, and it has been observed that consuming the least amount of sodium may promote low blood pressure, and reduce the risk of high blood pressure, especially for middle-aged people who have an increased risk of cardiovascular disease.

Reducing the risk of developing diabetes and improving the condition of those with it:

 A healthy diet is one of the best ways to maintain and control blood sugar levels naturally, and prevent complications of diabetes, and there are many benefits to losing weight for diabetics if the diet is intended to lose excess weight, in addition to losing weight and increasing activity, Following a diet to lose weight that enhances insulin production or improves the body’s ability to use the insulin given as injections, and this may help reduce the amount of medications taken during the treatment period, or change insulin doses for some people, after consulting a specialist doctor, although the first type Diabetes has nothing to do with weight, but losing weight reduces the risk of complications and helps reduce the amount of insulin injections that the patient needs, as mentioned previously.

 Maintaining healthy bones and teeth:

 as we mentioned before; The consumption of various dairy products is one of the recommendations of the health system, and this means that healthy diets are rich in calcium, which contributes to maintaining the strength of bones and teeth, and reduces bone loss with age, and calcium can be obtained from sources other than dairy products, such as sardines. salmon, canned salmon, dark green vegetables, such as broccoli and kale, and calcium-fortified foods; Such as soy products, fruit juices, and breakfast cereals. A healthy diet also helps to provide vitamin D, which enhances the absorption of calcium in the body. In addition to the main source of vitamin D, which is the sun, this vitamin can be obtained by eating fatty fish and breakfast cereals fortified with vitamin D. 

Improvement of digestive health:

 A diet rich in fruits, vegetables, legumes, and whole grains provides a mixture of prebiotics and probiotics, which help beneficial bacteria grow in the colon. Vitamin K and some B vitamins, and these vitamins are important for colon health, in addition to the role of these bacteria in fighting harmful bacteria and viruses, and one of the rich sources

With probiotics: fermented foods; Like yogurt, as for prebiotics, they are available in foods rich in dietary fiber; Such as legumes, grains, fruits and vegetables, and it should be noted that fiber promotes bowel movement, and may reduce the risk of some diseases that affect the digestive system.

 Improving immunity and reducing the risk of disease:

According to the World Health Organization; The vitamins and minerals available in a healthy diet are essential to boosting immunity and healthy growth.

Reducing the risk of cancer:

An unhealthy diet leads to obesity, which increases the risk of cancer, and healthy diets rich in fruits and vegetables help reduce the risk of cancer, and antioxidants such as beta-carotene and lycopene, Vitamins A, Vitamin C, and Vitamin E protect cells from cancer-causing damage, in addition to the availability of many other phytochemical compounds in fruits, vegetables, legumes, and nuts, which have antioxidant properties that protect against cancer-causing cell damage as well.

A study published in The American Journal of Clinical Nutrition in 2014 indicated that the risk of lung cancer may decrease with increased consumption of fruits, and a decrease in the risk of breast cancer was observed with increased consumption of fiber.

 Improvement of mental health:

 The Harvard University website stated that proper and good nutrition, such as focusing on eating fruits, vegetables, fish, nuts, and unsaturated oils; Like olive oil, and plant-based proteins, they help reduce the risk of dementia, cognitive impairment and improve mental health.

 Tips for a healthy diet

 Many diets are available on the Internet, all of which aim to lose weight quickly, and often do not include all nutrients, which may negatively affect the health of the body. Despite this, many people resort to these diets, and as mentioned previously; A healthy diet includes foods from all food groups in appropriate quantities. Here are some tips about a healthy diet and the most important things that should be available in it:

 Diversity in food intake:

 A healthy diet provides a balance between the various elements and food groups, including carbohydrates, proteins, fats, vitamins, and minerals, as the body needs all of these elements to function better, and therefore it is recommended to consume the following daily: A variety of vegetables, including dark leafy greens; such as spinach, and red-orange vegetables; Like carrots, in addition to beans or peas, and other types of vegetables.

A variety of fruits, preferably fresh, and it is recommended to eat the whole fruit if possible, not as juice.

Whole grains such as oats, whole wheat, or brown rice.

A variety of proteins, such as fish, chicken, eggs, or lean meats, as well as plant sources of protein, such as quinoa, legumes, soy products, and nuts.

Low-fat dairy products, such as cheese or low-fat yogurt, as well as low-fat milk, and if there is a problem in digesting dairy products, you can choose alternatives to soy, rice, or almonds fortified with calcium. Vegetable oils such as olive oil and grape seed oil.

Conserve water:

Drinking water and staying hydrated are essential to a healthy diet.

 Moderation in eating foods low in nutritional value:

 A healthy diet is characterized by the fact that the person who follows it can eat some processed foods and sweets in moderation, but when buying and choosing these foods it is important to read the food label, and try to reduce the consumption of some ingredients, which include the following:

Added sugars, in the form of fructose, or corn syrup, are ingredients found in many packaged snack foods.

Trans fats, also known as partially hydrogenated oils, are fats that are added to processed foods to preserve them for longer. sodium; When it is in high amounts exceeding 2,300 milligrams; That's about 1 teaspoon. Canned foods, frozen meals, and potato chips usually contain large amounts of sodium.

Saturated fats, which are available in meat, cream, and butter, and it is preferable to reduce them, and choose vegetable fats instead.

Gradual modification of lifestyle:

It is recommended to make small changes in the diet, which help to make big differences, and these changes can be made by choosing healthy alternatives to some foods, for example:

 Eat whole oranges instead of orange juice.

 Choose whole-wheat pasta or wholemeal bread instead of white and refined products.

 Add chopped vegetables to soups, baked goods, and various food dishes.

 Buy low-sodium soups or sauces, or make them at home to reduce the amount of salt.

Choose lean meats, such as skinless chicken breast or fish, or choose vegetarian alternatives to protein such as soy, legumes, or nuts.

 Consuming drinks without added sugars such as water, milk, coffee and tea, rather than consuming soft drinks or drinks with a high content of added sugars.

Visiting a dietitian and doctor:

 It is advisable to visit a doctor or a dietitian before making major changes in the diet. The specialists may help to suggest the appropriate diet for the health of the body, and what is appropriate for the needs of the person or the medications he is taking, and they may advise on adding vitamins or other nutritional supplements to the diet in If a person needs it.

 An overview of the diet

 Diet or diet is defined as the quantity and quality of food that a person eats, and does not particularly mean that it is a weight loss diet. As for a healthy diet, it means eating healthy foods in appropriate quantities, and from all food groups; To obtain all the needs to ensure the health of the body, as no single group of foods can provide all the needs of the body,

 When healthy eating habits become a way of life, this will make the body more healthy, as proper nutrition is the basis of health and fitness, in addition to regular exercise to help stay in better health.