Author: Nikki Kennard

 

It’s no coincidence that the rapid rise in obesity happened around the same time highly processed foods became more available and the lack of effective supplements that induce fitness.

Although highly processed foods are convenient, they’re packed with calories, low in nutrients, and increase your risk of many diseases.

On the opposite hand, real foods are very healthy and make you slim.

What Are Real Foods?

Rich in vitamins and minerals, lack chemical additives, and are mostly unprocessed are single-ingredient foods that are called real foods.

There are plenty of real foods in every food group, so there’s an enormous array you’ll be able to incorporate into your diet.

Here are 11 reasons why real foods can make you melt off.

1. Real Foods Are Nutritious

Whole, unprocessed plant and animal foods are filled with vitamins and minerals that are great for your health.

Conversely, processed foods are low in micronutrients and might increase your risk of health problems.

Processed foods can cut down weight loss in several ways.

By improving nutritional deficiencies and reducing hunger, a diet rich in nutrients may help with fat loss.

2. They’re filled with Protein

Protein is the most vital nutrient for fat loss.

It helps increase your metabolism, reduce hunger, and affects the assembly of hormones that help regulate weight.

Your food choices for protein are even as important as what quantity you eat. Real foods are a higher source of protein since they aren’t heavily processed.

3. Real Foods Don’t Contain Refined Sugars

The natural sugars found in fruits and vegetables aren’t identical to refined sugars.

Fruits and vegetables contain natural sugars, but also provide other nutrients like fiber, vitamins, and water, which are needed as a part of a diet.

Refined sugars, on the opposite hand, are often added to processed foods. The 2 most typical varieties of added sugars are high-fructose syrup and table sugar.

4. They’re Higher in Soluble Fiber

Soluble fiber provides many health benefits, and one among them is aiding weight loss.

It mixes with water within the gut to make a thick gel and should reduce your appetite by slowing the movement of food through the gut.

Another way soluble fiber may reduce appetite is by affecting the assembly of hormones involved in managing hunger.

Soluble fiber may facilitate your turn by reducing your appetite. Sweet potatoes, beans, fruits, and vegetables are what great real food sources of soluble fiber include.

5. Real Foods Contain Polyphenols

Plant foods contain polyphenols, which have antioxidant properties that help protect against disease and will also make you reduce.

Polyphenols may be divided into multiple categories, including lignans, stilbenoids, and flavonoids.

One particular flavonoid that’s linked with weight loss is epigallocatechin gallate (EGCG). It’s found in tea leaves and provides many of its proposed benefits.

Real foods are a good source of polyphenols, which are plant molecules with antioxidant properties. Some polyphenols may help with fat loss, like epigallocatechin gallate in tea leaves.

 

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6. Real Foods Don’t Contain Artificial Trans Fats

The fact that artificial trans fats are bad for your health and your waistline is one thing nutrition scientists agree on.

Changing them from liquid to solid, these fats are artificially made by pumping hydrogen molecules into vegetable oils.

This treatment was designed to extend the period of time of processed foods, like cookies, cakes, and doughnuts.

Many studies have found that often eating artificial trans fats harm your health and your waistline.

7. They’ll Make You Eat More Slowly

Taking the time and eating slowly is a piece of weight-loss advice that’s often overlooked.

However, eating slowly gives your brain longer to process your food intake and recognize when it’s full.

Real foods can help block your eating since they typically have a firmer, more fibrous texture that has to be chewed more. This straightforward action can make you change your state by making you are feeling full with a smaller amount of food.

8. Real Foods May Reduce Sugar Cravings

Resisting cravings for sugary foods is the biggest challenge with weight loss, not often the diet. This is often challenging, especially if you’re someone who eats lots of sweets.

Fruits like berries and drupes can provide a healthier sweet fix, helping satisfy sweet cravings once you start reducing your sugar intake.

Real foods provide a healthier sweet fix. Reducing cravings over time, eating more real foods may help your taste buds adapt.

9. You’ll be able to Eat More Food and Still reduce

While providing fewer calories, real foods typically fill more of a plate than processed foods, which is their one big advantage.

This is because many real foods contain an honest portion of air and water, which is calorie-free.

More than processed foods, real foods typically have fewer calories per gram. Pumpkin, cucumbers, berries, and air-popped popcorn are great foods that are high in volume include.

10. Your Consumption of Highly Processed Foods Is What They’ll Reduce

Obesity could be a huge pathological state worldwide, with over 1.9 billion people over the age of 18 classified as either overweight or obese.

Interestingly, around the same time that highly processed foods became widely available is when the rapid rise in obesity happened.

Reducing your risk of obesity, eating more real foods reduces the intake of processed foods.

11. Real Foods Will Make You Change Your Lifestyle

Following a crash diet may make you slenderize quickly, but keeping it off is the biggest challenge.

Shifting your focus to eating more real foods, instead of following a diet, may make you reduce and keep it off long-term.

The Bottom Line

A diet rich in real foods is great for your health and might also make you reduce. By simply replacing processed foods in your diet with more real foods, you’ll be able to take a giant step towards living a healthier lifestyle.

 

 

Dietary habits according to the principle ‘low carb, high fat’ are on the rise. Athletes follow the ketogenic diet for the effect on their body composition and their performance. But in science, there is still no real consensus on its effectiveness. That is why many supplements exist on the market to assist improve athletic performance, some even buy Steroids in Canada, but not as effective as consuming the nutrients provided from whole foods. Presumably, this is also due to the extreme nature of the standard ketogenic diet. That is on average composed of 20 percent proteins, 75 percent fats, and barely 5 percent carbohydrates.

The mechanism consists of the fact that due to the lack of carbohydrates, the body is forced to produce alternative substances that serve as fuel for the production of energy: the so-called ketones, which arise from fat burning in the liver.

But several important studies, such as a German study from 2017 (3), already indicated that the ketogenic diet is not recommended for athletes, because it would worsen their endurance and their maximum ability and they would run the risk of losing muscle mass.

In clinical psycho-neuroimmunology, under the impulse of founder Dr. Leo Pruimboom (4), we are in favor of the adapted ketogenic diet.

Optimal ratio

Interesting in this regard is a July 2017 study among endurance athletes about the effect of the ketogenic diet on their body composition, their well-being, and their performance. It is an experiment in which they voluntarily switch to a ketogenic diet for 10 weeks.

The results state that the metabolic efficiency of the participants was increased: their ability to use fat as fuel (beta-oxidation) was increased. All of them reported feeling better about themselves and recovering better and showed a reduced degree of inflammation. They all felt good about the ‘diet’. But there was also a downside: their ability to perform at high intensity was disrupted.

When the athletes were interviewed again twelve months later, however, it turned out that none of them had returned to the high-carb and low-fat diet of the past. After the experiment, they gradually reintroduced carbohydrates into their diets until they could handle the high intensity again. That happened at a time when they were still eating significantly fewer carbohydrates and significantly more fat than indicated by the traditional dietary guidelines. In this way, they discovered for themselves the optimal ratio of macronutrients, the ratio in which body composition, health, and performance were optimal.

 

ALSO READ: What Do Researchers Say About the Feasibility of Paleo Diet?

 

KPNI adjustments

To get the most out of the ketogenic effect, it’s best to start with a short-term ketogenic period to force the metabolism to use fats instead of carbohydrates to produce energy.

Because the body has to adapt to make this metabolic switch, it will not be able to deliver the usual performance for two weeks. Footballers can do that, for example, in the off-season.

After that short-term ketogenic period, you gradually reintroduce carbohydrates until the optimal level of performance is reached.

In clinical psycho-neuro-immunology, we, therefore, recommend ‘the adapted ketogenic diet’. This is the ketogenic diet as examined in the above study, but adapted to the individual needs of the athlete and supplemented with the following three kPNI guidelines.

1. In the nutrition table included in the study, we see that the researchers added a lot of milk and meat products such as cheese, bacon, and pork chops as extra fat. Because of the negative health aspects of milk and meat products, our advice is: to focus on healthier fats from avocado, poultry buttocks, coconut oil, fish, eggs, olive oil, and butter as the main sources of fat. Animal fats such as bacon contain a less optimal form of ketones, particularly ketone salts. These are less efficient than the water-soluble ketone esters.
2. Carbohydrates are indeed an important source of energy, but the question is: which carbohydrates do you use best? Pasta, bread, and potatoes? Or should we rather reintroduce ‘forgotten vegetables’ such as parsnips, rammenas, Jerusalem artichoke, and kohlrabi? Tubers are fantastic natural carbohydrate sources. This month, a study was published showing that tubers are not a ‘backup food’, but a reliable source of energy for homo sapiens. If we limit these tubers, and by extension also limit fruits and vegetables by following a traditional ketogenic diet, then a ketogenic diet often leads to a shortage of fiber, vitamins, and minerals.
3. For the composition of your food, choose ‘high fat, low calorie. That means: in addition to a substantial fat intake (food with a high caloric density), you also eat a lot of different vegetables (food with a low caloric density). Compared to a traditional ketogenic diet, we recommend 60 instead of 75 percent fats. The proportion of calories from carbohydrates is 20 percent. But to get 20 percent of the calories from vegetables, you need to eat a large mass of vegetables. Eat a kilo of arugula (laughs). So we could say that we get the calories largely from fat and protein, but the volume from fruits and vegetables.

Periodic fasting

More and more athletes are putting this vision into practice. Whether or not combined with periodic fasting. Because skipping a meal and exercising sober also promotes the natural production of ketones.

For example, national coach Roberto Martinez is a convinced supporter of sober coaching. Because, Dixit himself, his brain does not have to compete with his digestive system.

Science is now also convinced of this. See, among other things, the article in Nature from the beginning of last year. It confirms that fasting provides a metabolic switch in which ketones are released that provide increased functionality and stress resistance to the brain through increased synaptogenesis. We should not worry much about the muscles, according to an American study.

Of course, a balanced diet is also crucial for periodic fasting.