Most people out of habit believe that they sit on a diet when they want to lose weight. Meanwhile, a healthy diet for weight loss, the menu of which is developed and focused on achieving the most important goal – to strengthen health and immunity, is very much in demand today. I suggest you familiarize yourself with a special diet developed by Harvard Professor Andrew Weil. The main goal of this diet is disease prevention.
In the event that inflammations are present in the human body, the diet developed by Dr. Vale helps to cope with them by eating certain foods. Scientific evidence irrefutably proves that persistent inflammation causes chronic diseases. The elimination of inflammatory processes is the prevention of the transition of diseases to a more severe chronic form, and produces the effect of a general improvement of the body.
Stress, toxins from the environment, low levels of physical activity and unhealthy diet – all of these factors play a role in the development of the inflammatory process.
Today, medicine knows that prolonged inflammation can lead to serious conditions, such as cardiovascular diseases, cancer and Alzheimer’s disease.
According to Andrew Vale, some products are able to successfully fight inflammatory processes. The basis of the diet developed by him diet – vegetable fats, fruits and vegetables rich in fiber, plenty of water and a limited amount of animal protein. But the latter restriction does not apply to fatty fish, which is recommended to eat as much as possible.
Best Healthy Diet – Healthy Eating
Depending on your gender, build and activity level, you are offered a daily intake of 2,000 to 3,000 calories. Carbohydrates should make up about 40–50 percent of the total, 30 percent fat, and 20 percent to 30 percent protein. Dr. Weil suggests combining all three types of nutrients in each meal.
What is the Mediterranean diet knows everyone who cares about their health. The Andrew Weil Diet provides a large amount of fresh produce, with an emphasis on fruits and vegetables that provide the body with phyto-nutrients that fight cancer and other degenerative diseases. This principle of nutrition is close to the Mediterranean diet, but supplemented with such powerful antioxidants as green tea and dark chocolate. In addition, Dr. Weil recommends regularly consume omega-3 fatty acids, as well as avoid fast and fried foods in every way.
It is recommended to significantly reduce the consumption of saturated fats, which are contained in butter, cream and fat meat, and stay away from margarine and any products with transgenic fats. Give preference to natural products that have not undergone industrial processing. If we are talking about sources of carbohydrates, then it should be whole grains, legumes, fruits and berries.
Wikipedia clearly describes that the main distinctive principle of nutrition in Mediterranean countries is the use of exclusively olive oil and seafood. Olive oil, avocados, nuts, seeds and omega-3 fatty acids, which reduce inflammation, should also be the main source of fat in our diet.
Dr. Weil’s dietary regime suggests regular consumption of rich omega-3 fish from cold seas, for example – wild salmon, sardines, herring, mackerel. If you do not eat oily fish twice a week, Dr. Weil recommends taking fish oil capsules daily. Other recommended sources of protein include lean poultry meat, lactic acid products and legumes.
The most healthy diet for weight loss involves the consumption of a large number of colored products – various berries (blueberries, blueberries, cranberries, strawberries), red and orange vegetables (tomato, bell pepper, carrots), yellow fruits (apricot, melon, orange), cruciferous vegetables ( broccoli, red cabbage), as well as dark greens and colored spices (purple basil, chili pepper, turmeric, cinnamon).
They contain a well-known pigment that gives vegetables red, orange and yellow colors – a carotenoid. It is a very powerful antioxidant and successfully fights free radicals (
If possible, preference should be given to organic products that have not been treated with pesticides. Dr. Weil also suggests drinking only purified water to avoid toxins like chlorine and chloramine. From drinks, he advises to give preference to green tea. In moderate quantities, it is recommended to use dark chocolate (with a cocoa bean content of at least 70%) and red wine, they are powerful antioxidants that contribute to the health of the heart and blood vessels, as well as reduce the risk of cancer.
Benefits of an anti-inflammatory diet
The products listed above have not only anti-inflammatory properties. They are able to have on the body and other effects:
It will help lose weight. Dr. Weil’s diet is akin to the Mediterranean diet, which has proven efficacy in reducing overweight and fighting obesity. It has also been proven that a decrease in inflammatory processes is associated with a decrease in excess weight.
Benefits for the cardiovascular system. Just like the Mediterranean, the diet of Dr. Weil positively affects the heart and blood vessels, reduces the risk of cardiovascular diseases, lowers blood pressure and the level of "bad" cholesterol.
Prevention and control of diabetes. This diet is balanced in all respects, so it can be safely applied without fear of any negative consequences. In this diet there are no foods with fast carbohydrates, fried and fatty meats, and this is strictly forbidden to diabetics and, therefore, this diet can be used boldly by them.
However, if you have a serious chronic illness, talk with your doctor before introducing any important changes to your diet.