Author of the book "Eat fats and lose weight? (Eat Fat, Get Thin), Dr. Mark Hyman (Mark Hyman), is sure to lose weight, it is necessary to have a "fatty" foods. According to him, there are seven important pillars of good nutrition, most of which is based on consumption of foods with enough fat.
VEGETABLES - basis of the diet
Hyman himself calls his system of power than somewhere between paleo and vegan diet. It involves the consumption of a small amount of meat and dairy products, and the exclusion from the diet of foods high in sugar or refined carbohydrates. 70-80% of the diet should be plant food: vegetables, grains, legumes and fruits. "It must be fresh, unprocessed foods that are high in fiber and fitonutrienov" - he emphasizes the doctor.
Carry in the bag Nuts and seeds
According to Mark, he travels he always carries with him a bag of nuts, almond paste or a paste of cashew nuts: it always helps him not to break and eat something harmful. "Fat and protein - my snacks. In my bag is always a meal to last all day, "- he adds.
The nuts contain a lot of protein, and it stabilizes blood sugar levels, which improves mood. Nuts are also a good source of fiber - the main nutrient that helps digestion and is responsible for the feeling of satiety.
OLIVE OIL - REPLACE butter and margarine
Most of the fat in olive oil is necessary for the type of "healthy" or monounsaturated fat. This type of fat reduces the risk of cardiovascular diseases. Several studies have also shown that this kind of fat may reduce total cholesterol levels. However, like any other, olive oil enough calorie, so experts suggest using it in place of other fats, such as butter and margarine, not just add it to your daily diet.
Instead of steak and ribs - fatty fish
Oily fish, such as salmon, mackerel and trout, is rich in omega-3 fatty acids. These fats are almost not produced by the body in contrast to other species, and come mostly from food. Their importance to the human body is very important: they are a key part of cell membranes and are necessary for the normal production of hormones that regulate blood clotting and neutralize the inflammatory processes. Research shows that omega-3 may even help prevent heart disease and stroke.
ADD MENU Avocado
Avocado is rich in many nutrients from potassium, which helps the circulation of nutrients to the cells, and folic acid, which is especially important for pregnant women, or preparing for the birth of the child, to vitamins B, C and E. The sugar content in it is minimal and the fiber Conversely, high. At the same time half of an avocado contains about 120 calories, which is equivalent to a slice of bread or a jar of yogurt.
Reduce consumption of refined carbohydrates such as white bread and rice
You can also add the pasta to this list. Diets high in refined carbohydrates and low content of whole grains are always associated with health problems, whereas diets high in whole grains and low in refined carbohydrates bring more satisfactory results.
AVOID OR ELIMINATE FATS SWEET
"Sweet fat - this is a real danger, - says Hyman. - Combination of fat and sugar or refined carbohydrates insulin stimulates growth and hence weight gain. " Of course, the occasional surge in blood sugar levels will not add you to several kilograms. However, some nutritionists and health experts say, if you constantly mix fat with sugar or refined carbohydrates, the weight will continue to grow.