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| 6 Diet Programs and Guidelines for Proper Nutrition (Medical Tips) |
With the advancements in nutrition science, numerous programs for healthy eating and dietary regimes have emerged recently,
Beydeli began by stating that "following a healthy diet is merely a way of distributing our food into daily meals to achieve a balanced and sound dietary system that aligns with our energy needs for daily activities."
He added, "The dietary system consists of essential elements of minerals and vitamins, in addition to a key component supplemented through regular daily exercise routines that correspond to our overall health status."
He emphasized that "a healthy diet assists individuals throughout their lifespan in preventing various forms of malnutrition-related diseases, as well as a range of non-communicable and related diseases."
He explained that "there are significant differences among all dietary systems in terms of quality, healthy balance, and individual characteristics such as age, gender, lifestyle, level of daily physical activity, as well as the level and cultural context."
The following are dietary programs and their requirements according to Beydeli:
Plant-Based Diets:
This system is highly effective as its fiber content makes you feel satiated for longer periods. It also plays a significant role in reducing the risk of developing heart disease and type 2 diabetes.
However, the main problem with this diet lies in the deprivation of essential nutrients found in animal products, such as vitamin "B12," vitamin "D," iodine, iron, calcium, zinc, omega-3 fatty acids, and other vitamins and minerals.
Intermittent Fasting Diet:
This system trains the body to undergo periods of fasting instead of restricting the foods consumed. It is considered successful in terms of weight loss as long as you do not overcompensate by consuming more food during the resting periods.This diet reduces signs of inflammation, cholesterol levels, triglycerides, and blood sugar levels.
Mediterranean Diet:
Among the healthy and balanced dietary regimes, this diet is considered healthy and rich in fruits, vegetables, fish, whole grains, and healthy fats such as olive oil, nuts, and avocados.This diet has the ability to reduce the risk of heart disease, cholesterol, Alzheimer's, as well as Parkinson's and cancer.
Nutrient-Rich Diets:
This diet focuses on increasing the quantity of healthy vitamins, minerals, and nutrients in food, achieving hormone balance, and avoiding toxins, including anti-cancer superfoods.This dietary system helps protect the body from diseases and promotes a long life while losing weight.
Ketogenic Diet (Keto):
A low-carbohydrate diet is considered the best and most effective in reducing visceral fat. It relies on significantly reducing carbohydrate intake (less than approximately 50 grams per day) and replacing it with fats.Reducing carbohydrate intake puts the body in an efficient metabolic state for burning harmful fats and obtaining the necessary energy for bodily activity and brain function. Ketogenic meals can cause a significant decrease in blood sugar and insulin levels, in addition to many other essential health benefits.
Among the benefits of the ketogenic diet are the treatment of epilepsy patients, rapid weight loss, control of type 2 diabetes, reduction of glycated hemoglobin, lower doses of blood sugar medications, and significant reduction in triglyceride levels.
However, it is not advisable to follow the ketogenic diet for individuals with certain conditions such as pancreatic disease, liver disease, thyroid problems, chronic kidney disease, and pregnant women. Additionally, short-term risks include flu-like symptoms, gastrointestinal disturbances, headaches, fatigue, and keto flu.
Paleo or "Stone Age" Diet: The paleolithic diet is a nutritional plan based on foods similar to what humans consumed in the ancient Stone Age period. It revolves around foods such as lean meats, fruit and nut-derived oils like olive oil or walnut oil, fruits, vegetables, fish (especially those rich in fatty acids like salmon, mackerel, yellowfin tuna), eggs, nuts, and seeds.
Foods to be avoided include grains like wheat, oats, and barley, legumes such as beans, lentils, peanuts, dairy products, refined sugar, salt, and potatoes. This diet contrasts with the modern agricultural-based diet, which has changed our eating patterns to include dairy, grains, and legumes as daily staples.
Some studies suggest that the modern agricultural-based diet is one of the causes of chronic diseases like obesity, heart disease, diabetes, cancer, among others. On the other hand, adherents to the Paleo diet experience reduced chronic inflammation, weight loss, increased energy, blood sugar regulation, and decreased risk of chronic diseases.
Important Habits in a Diet Program:
Eat slowly and chew food thoroughly, which reduces the amount of food consumed.
Consume salad varieties rich in fresh vegetables at least once a day, using olive oil in cooking.
Consume fresh fruits and vegetables, which are low in calories and rich in nutritional content such as turnips, cauliflower, cabbage, all of which are rich in calcium, magnesium, iron, potassium, zinc, and various vitamins like A, C, E, and K.
Opt for food varieties with easy recipes and fresh or frozen ingredients rather than canned products.
Consume unsaturated monounsaturated fats like peanut oil, olive oil, avocado, and nuts such as almonds, hazelnuts, walnuts, and some seeds like sesame seeds.
Ensure calcium intake, which is necessary to prevent osteoporosis, through sources such as milk, yogurt, and cheese.
Drink an adequate amount of water daily, recommended at around eight cups, as it helps eliminate waste and toxins from the body.
Consume fish once a week as it provides important benefits to the body, such as healthy fats.
Consume fiber-rich fruits with vitamins and antioxidants, such as berries and apples.
Avoid the following:
1.Avoid late-night eating before bed.
2.Do not eat while watching TV to prevent overeating without awareness.
3.Avoid repetitive foods such as bread and pasta and replace them with healthier options.
4.Gradually eliminate harmful substances such as refined sugar, salt, and saturated fats.
5.Reduce consumption of saturated fats from animal sources, including red meat and full-fat dairy products.
6.Avoid trans fats found in vegetable shortenings, some types of biscuits, sweets, cakes, and fried foods.
7.Limit consumption of caffeine sources, especially coffee and carbonated beverages.
8.Avoid processed foods such as canned soups in various packaging, as they contain high amounts of sodium.