10 Health and Nutrition Tips That Are Actually Evidence-Based
1. Don't Drink Sugar Calories
Sugary drinks are the most
fattening things you can put into your body.
This is because liquid sugar
calories don't get registered by the brain in the same way as calories from
solid foods.
For this reason, when you
drink soda, you end up eating more total calories.
Sugary drinks are strongly associated with obesity, type 2
diabetes, heart disease and all sorts of health problems.
Keep in mind that fruit juices are almost as bad as soda in this regard. They
contain just as much sugar, and the small amounts of antioxidants do NOT negate
the harmful effects of the sugar
2. Eat Nuts
Despite being high in fat, nuts are incredibly nutritious and healthy.
They are loaded with
magnesium, vitamin E, fiber and various other nutrients.
Studies show that nuts can
help you lose weight, and may help fight type 2 diabetes and heart disease.
Additionally, about 10-15%
of the calories in nuts aren't even absorbed into the body, and some evidence
suggests that they can boost metabolism.
In one study, almonds were shown to increase weight loss by 62% compared
to complex carbohydrates.
3. Don't Fear Coffee
Coffee has been unfairly
demonized. The truth is that it's actually very healthy.
Coffee is high in
antioxidants, and studies show that coffee drinkers live longer, and have a reduced risk of type 2 diabetes, Parkinson's
disease, Alzheimer's and numerous other diseases.
4. Eat Fatty Fish
Pretty much everyone agrees
that fish is healthy.
This is particularly true of
fatty fish, like salmon, which is loaded with omega-3 fatty acids and various
other nutrients.
Studies show that people who
eat the most fish have a lower risk of all sorts of diseases, including heart
disease, dementia and depression.
5. Take Care of Your Gut Health With Probiotics and Fiber
The bacteria in your gut,
collectively called the gut microbiota, are sometimes referred to as the
"forgotten organ."
These gut bugs are
incredibly important for all sorts of health-related aspects. A disruption in
the gut bacteria is linked to some of the world's most serious chronic
diseases, including obesity.
A good way to improve gut
health, is to eat probiotic foods (like live yogurt and sauerkraut),
take probiotic supplements, and eat plenty of fiber. Fiber functions as fuel for
the gut bacteria.
6. Drink Some Water, Especially Before Meals
Drinking enough water can
have numerous benefits.
One important factor, is
that it can help boost the amount of calories you burn.
According to 2 studies, it
can boost metabolism by 24-30% over a period of 1-1.5 hours. This can amount to
96 additional calories burned if you drink 2 liters (67 oz) of water per day.
The best time to drink water
is half an hour before meals. One study showed that half a liter of water, 30
minutes before each meal, increased weight loss by 44% .
7. Don't Overcook or Burn Your Meat
Meat can be a nutritious and healthy part of the diet.
It is very high in protein, and contains various important nutrients.
The problems occur when meat is
overcooked and burnt. This can lead to the formation of harmful compounds that
raise the risk of cancer.
So, eat your meat, just
don't overcook or burn it.
8. Eat Vegetables and Fruits
Vegetables and fruits are the "default" health foods, and for
good reason.
They are loaded with
prebiotic fiber, vitamins, minerals and all sorts of antioxidants, some of which have potent biological effects.
Studies show that people who
eat the most vegetables and fruits live longer, and have a lower risk of heart
disease, type 2 diabetes, obesity and all sorts of diseases.
9. Make Sure to Eat Enough Protein
Eating enough protein is incredibly important, and many experts believe
that the recommended daily intake is too low.
Protein is particularly
important for weight loss, and works via several different mechanisms .
A high protein intake can
boost metabolism significantly, while making you feel so full that you
automatically eat fewer calories. It can also cut cravings and reduce the desire for late-night snacking.
Eating plenty of protein has
also been shown to lower blood sugar and blood pressure levels.
10. Don't Smoke or do Drugs, and Only Drink in Moderation
If you're a tobacco smoker,
or abuse drugs, then diet and exercise are the least of your worries. Tackle
those problems first.
If you choose to include alcohol in your life, then do so in moderation only, and
consider avoiding it completely if you have alcoholic tendencies.
