10 Science Based Nutrition Tips
Sometimes, nutrition can be confusing. For example, some diets want you to cut out carbs completely, some want you to cut out fat and other every form of sugar. You can ask probably 10 different nutritionists and you will get 10 different opinions. Nevertheless, there are also nutrition facts, which are based in science:
1) Don’t drink your calories in sugary drinks! Sugary drinks are very bad for your body, as your brain does not notice these calories in the same way as it does with food. As a consequence, you will have a higher calorie intake, when you drink sugary drinks. In addition, these drinks are associated with obesity, type 2 diabetes, heart disease and all sorts of health problems. Hint: Please keep in mind that fruit juices contain as much sugar as these soft drinks! 2) Don’t go on a diet! Research shows that diets are not the long-term solution. It might work on a short-term, but in fact, “dieting” is one of the strongest predictors for future weight gain. Instead, you do your body right by adopting a healthier lifestyle and focusing on nourishing your body with good, healthy food. If you do this, losing weight should follow as a natural side effect of better food choices and improved metabolic health.
3) Avoid artificial trans fats These are fats, which are man-made and often found in fast food, pie, cookies, biscuits, frozen pizza or doughnuts. Those fats are linked to inflammation and heart disease and you should avoid them! 4) Eat more Nuts! Despite being high in fat, nuts are enormously healthy and nutritious. Fiber, Magnesium and Vitamin E. Studies show that nuts can help you to lose weight and might even help you to fight heart disease and type 2 diabetes.
5) Drink more water! Drinking water has endless benefits. One of the best: it helps you burn calories! Research also suggests that you drink water 30 minutes before your meal. Why? Because you will feel full sooner, which can help you with your weight loss goal. 6) Eat more fruit and vegetables The classic among all health tips. Fruit and vegetables are filled with several vitamins, minerals, antioxidants and probiotic fiber. Several clinical studies show that people who eat more vegetables and fruits live longer, and have a lower risk of type-2-diabetes, obesity and heart disease.
7) Use Extra Virgin Olive Oil It is not exaggerated to say that Extra Virgin Olive Oil is the healthiest fat on earth! It is loaded with powerful antioxidants and heart-healthy monounsaturated fats. Research suggest that people who consume Extra Virgin Olive Oil Regularly have a lower risk of strokes and heart attacks. 8) Stay away from refined carbohydrates These carbs are highly processed and their fiber is removed. Say goodbye to white pasta, white bread, chips, crackers and pretzels. Eating them means that you’re eating empty calories. Research found out that eating a lot of refined carbohydrates is linked to a range of metabolic disease and overeating.
9) Use more herbs and spices This does not only make your food more delicious, but also helps you to meet your health goals. For example, cinnamon has the highest antioxidant value of any spice and can help with inflammation and might even lower blood sugar levels. Or, basil: this popular spice has anti inflammatory and antiviral effects and can even help to prevent osteoarthritis. 10) Eat more protein Protein is important, as it boosts your metabolism. Also, protein has the great effect that you feel full, which means that you eat fewer calories. On top, research suggests that eating more protein has the positive effect of lowering blood sugar and blood pressure.