Many regimes have been famous from the past to the present. They became famous many years ago, but people still follow them and still get results.
Some popular diets:
- Mediterranean diet .
- Low carb diet .
- Paleo diet .
- Vegetarian diet .
People tend to pay attention to and discuss what sets these regimes apart. So far, this debate has not been useful. At least so far.
Perhaps, instead of discussing their differences, we should look at the commonalities of these regimes.
The fact is that between all the diets mentioned above and all diets that are compatible with long-term health, there are commonalities that can be used to benefit from the best diet in the world .
6 commonalities of all successful regimes in the world are:
Low sugar content
Added sugar is the worst element in a diet. Although some people can consume moderate amounts of sugar without any problems, most people eat a lot of it.
When they eat a lot of sugar, the liver becomes full of sugar and is forced to convert sugar into fat.
Some of the liver fat is transported as VLDL cholesterol, which adds to the blood’s triglycerides, but some of it remains in the liver. Sugar is known to be the leading cause of fatty liver disease in non-alcoholics.
Sugar is also linked to many diseases, including some of the deadliest in the world. These diseases include obesity, type 2 diabetes and heart disease.
Calorie sugar is considered empty because it literally provides a lot of energy without providing any essential nutrients to the body. Almost everyone agrees that added sugars are bad. For this reason, most successful sugar reduction diets are one of the top priorities.
Eliminate refined carbohydrates
Another ingredient that people agree on that is unhealthy is refined carbohydrates. They are usually legumes that have lost all their usefulness. The most common of these is refined wheat flour, which is widely consumed in Western countries.
Refined beans are prepared by grinding whole beans and removing the bran and the inner membrane of the spores, which are the nutritious and fibrous parts. For this reason, refined beans contain more starch and glucose chains.
Refined starch provides a lot of energy plus almost no essential nutrients (empty calories).
Without the fiber in whole grains, starch can cause a rapid rise in blood pressure, leading to cravings and overeating over the next few hours, when blood sugar drops.
Studies have shown that the consumption of refined carbohydrates is associated with a variety of metabolic diseases, including obesity, type 2 diabetes, and heart disease. Although some diets (such as the Indian and low-carb diets) go a step further and limit the consumption of all legumes, all successful diets at least emphasize limiting refined legumes and replacing them with whole grains, which are healthier.
Removal of industrial vegetable oils
Industrial vegetable oils have recently entered the human diet . Until about 100 years ago, we simply did not have the technology to process them. These oils include soybean oil , canola oil, corn oil, cottonseed oil and more.
These oils have many problems. One of the main causes of high levels of omega-6 unsaturated fatty acids is that many people consume too much of it. There is evidence of a combination of linoleic acid, the main omega-6 fatty acid found in vegetable oils, with body fat cells.
They also convert to LDL, which further oxidizes them. This is a key step in the heart disease process. They can also lead to heart failure, one of the earliest stages of heart disease .
Whether they cause or protect against heart disease is debatable. Some experimental studies have shown them to be protective, but many controlled trials have shown that they may be harmful. There are also many experimental studies that have shown the link between vegetable oil consumption and cancer.
In addition, the method of preparation of these oils is very nauseating and almost all useful nutrients have been removed from the oils. Thus, just like added sugar and refined beans, vegetable oils are classified as empty calories.
None of the diets and dietary patterns that are compatible with long-term health include industrial vegetable oil. Keep in mind that this includes coconut oil and olive oil, which are completely different and not very old.
Elimination of synthetic trans fats
Almost everyone agrees that synthetic trans fats are unhealthy. Trans fats are usually made by hydrogenating vegetable oils , which are solid at room temperature and increase shelf life.
Numerous studies have linked trans fats to increased inflammation, and there is a strong link between the consumption of trans fats and heart disease. Trans-toxic fats are unnatural and there is almost nothing useful about them.
Consume vegetables and fiber
Different diets eliminate different types of foods. For example, plant-based diets reduce (or eliminate) animal foods, while low-carb diets eliminate legumes. However, the only thing that is common to all diets is vegetables .
The global consensus states that vegetables are healthy , and the evidence confirms this. Numerous studies show that eating vegetables is associated with a reduced risk of disease.
Vegetables are rich in antioxidants, rich in nutrients and fiber, which help to lose weight and nourish the beneficial bacteria in the gut .
Most diets also include fruit. Even low-carb diets allow the consumption of berries and small amounts of fruit. (Low carb and not without carb).
Focus on food instead of counting calories
One thing all these diets have in common is that none of them emphasize calorie restriction. Instead, they emphasize the whole food and the details of healthy eating .
Although calories are often important for weight control, limiting calories, regardless of the food you eat, will rarely work in the long run. Instead of trying to lose weight or limit calories, focus on strengthening your body and keeping it healthy.
Most successful diets emphasize lifestyle changes that include all foods and allow weight loss to follow a natural side effect.