Food You Should Eat Everyday To Lose Weight

Food You Should Eat Everyday To Lose Weight – We have consulted with our team of licensed dietitians and nutritionists to provide informed recommendations on foods, health products and nutrition products to safely and successfully guide you to make better diet and nutrition choices. We only try to recommend products that fit our philosophy, eat better while enjoying what you eat.

Despite what widespread healthy eating wisdom would have us believe, variety isn’t necessarily the spice of life when it comes to diet, and I’m living proof: I eat (pretty much) the same thing every day. If you’ve ever wondered what eating the same foods every day does to your overall health, it’s not as “bad” as you might think.

Food You Should Eat Everyday To Lose Weight

Food You Should Eat Everyday To Lose Weight

Now I eat nothing but cheese fries and neither does my Soylent brother. The thing is, I love food. Actually, food is my career. Whether I’m reviewing restaurants, testing recipes, visiting cheese makers or (Covid permitting) introducing tourists to the best pastries in Paris, most of what I eat is delicious, but not the most balanced or nutritious. To prevent this, I try to stick to a healthier routine when I’m at home, and for me, a healthy routine isn’t that varied.

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So what happens when you eat the same foods every day? You might just be surprised. Be sure to try any of the 21 Best Healthy Cooking Recipes Ever as you make changes for the better.

While eating a variety can certainly help you get all the vitamins and minerals you need, variety can also lead to unpleasant side effects, experts say.

Dr. Ancient Nutrition, founder of DrAxe.com and author of Ancient Remedies. Josh Axe, D.N.M., C.N.S. “Eating a wide variety of foods can make you eat more and burn more calories overall,” she says. “If you’re not used to what you’re eating, you’re more likely to eat for fun rather than physical hunger, which in some cases can lead to overeating and weight gain.”

This problem, known in some circles as the “buffet effect”, can lead to passing the point of satiety.

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“If we eat food with fewer different sensory properties, such as saltiness, sweetness, etc., we feel fuller,” says Emily Servante, a certified personal trainer at Ultimate Performance, referring to an analysis of the National Weight Control Registry. reduced diversity is associated with reduced body mass index. Monica Reynagel, a licensed nutritionist and host of the Nutrition Diva podcast, points out that in some cases this can be a good thing, and gives the example of a pan filled with a variety of vegetables (and therefore a wider variety of nutrients). it can also mean you eat more unhealthy foods.

“We have an amazing variety of foods available today, especially in the ultra-processed snacks and sweets category,” he says. “And the researchers see a clear correlation between this diversity and the level of consumption of highly processed, nutrient-poor foods.”

If you’re looking for some healthy eating inspiration, here are some easy homemade recipes to help you lose weight.

Food You Should Eat Everyday To Lose Weight

If you fill your diet with the same foods that are considered healthy options, you already know you’re setting yourself up for success.

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“A diet with a relatively small selection of nutrient-dense foods can easily outperform a diet with a wide variety but less nutritious options,” explains Reinagel.

Another benefit? Ax points out that too many different diets can make planning and shopping difficult.

“Repeating the same meals over and over makes the process easier, so you’re more likely to cook at home than eat out,” she says. “And eating again can lead to savings on shopping and less food waste.”

Of course, reducing dietary variety has several disadvantages, one of which is increased pesticide loads. Therefore, if you eat the same foods every day, you should choose the best quality you can afford.6254a4d1642c605c54bf1cab17d50f1e

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“Eating the same thing every day or eating a variety of foods reduces exposure to organic chemicals and pesticides,” explains Alicia Galvin, resident nutritionist at Sovereign Laboratories. Check the Environmental Working Group’s Dirty Dozen and Clean Fifteen lists to see which foods are the most contaminated, and choose organic when possible.

Ax agrees, noting that “buying organic versions of the foods you eat most often is a good idea, as this strategy can help greatly reduce the amount of pesticides and other chemicals you consume.”

In addition to choosing organic products, it is important to be aware of foods that can be harmful in large doses.

Food You Should Eat Everyday To Lose Weight

“There are situations where a very low-varied diet can expose you to high levels of certain environmental pollutants,” Reinagel said, referring to “excessive amounts of certain nutrients,” such as arsenic in brown rice or selenium in Brazil nuts.

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Ax adds to this list high-fiber vegetables like kale and broccoli, and some FODMAP foods like onions, cruciferous vegetables, apples, beans, legumes, and wheat, which can cause indigestion in some people, especially in large amounts.

“Some fish like shark, tuna and swordfish can contain high levels of mercury and other heavy metals,” he says.

For those adding fish to their regular rotation, he suggests choosing freshwater fish and smaller fish, such as sardines, that have lower levels of mercury.

According to Kimberly Jacobson, RDN, reducing dietary variety can also negatively affect your gut microbiome. Research shows that “when you eat large amounts of the same food over a long period of time, the microbiome changes. .

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“A diverse gut microbiome is important for overall health benefits,” he adds, “just as it is important to meet RDA requirements for vitamins and minerals for optimal health.”

“Eating a diet that is too restricted can also increase the risk of food intolerances and sensitivities because the gut can reduce the production of certain enzymes that are used to break them down,” Servante explains. “When you put them back into your diet, you may experience discomfort that you wouldn’t otherwise experience.”

So how can you get the perfect mix of variety and consistency in your daily meals if you’re eating the same foods?

Food You Should Eat Everyday To Lose Weight

A great menu balances enough variety to reduce the risk of intolerance, toxicity and malnutrition while eliminating the buffet effect. In effect, this becomes a rotating list of several high-quality, whole-food dishes. If you are someone who eats the same foods every day, here are some tips to help.

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Whether you follow a traditional breakfast, lunch, dinner routine, opt for six small meals, or choose a fasting protocol that ensures you eat two meals a day, you decide how many meals you want to eat each day. step. In my case, I eat two meals a day – lunch and dinner – and maybe a snack of fresh, seasonal fruit or a whole, raw carrot.

Every body needs three macronutrients to grow: fat, protein, and carbohydrates. For each meal, choose a high-quality source of the two, two, or three carbohydrate sources above, and remember that your carbohydrate source should also be high in fiber: think avocado, sweet potato, broccoli, or whole grains.

“A high fiber intake doesn’t just make you feel full,” explains Servante, “it’s important for a healthy gut microbiota, which affects everything from your mood to your immune system.”

He suggests that half of every plate you eat should be vegetables, preferably at least half leafy greens and the other half as colorful as possible. When it comes to protein, choose sources that overlap in macronutrients or micronutrients, such as high-fiber lentils, lutein-rich eggs, or fish rich in omega-3 fatty acids.

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“Omega-3s have been found to have powerful anti-inflammatory effects and help reduce anxiety, depression and many other conditions,” says Servante.

Micronutrients are important vitamins and minerals, most of which we get from plants. Since each plant has different amounts of these essential nutrients, this is where variety is most important.

“I would try to rotate through at least three to four different vegetables and two types of fruit (the more varied, the better,” explains Reinagel).

Food You Should Eat Everyday To Lose Weight

“Vitamin A is found in orange foods like pumpkin and carrots, and a good source of vitamin K is dark, leafy vegetables like kale,” explains Jenny Fowler, nutritionist and Diabetes Prevention Program (DPP) coach. with the First Mile Care service. “On the other hand, even though the grains have different nutritional content, they are all rich in B vitamins, so you don’t need to pay too much attention to the grain varieties.”

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Ax adds that while all micronutrients are important, “some are missing from people’s diets.

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