Do you want to lose weight in a healthy and sustainable way? Then you should follow a species-appropriate diet. At least that's what the doctor recommends.
Researchers already knew 30 years ago: insulin therapy lowers blood glucose concentrations, but in the long term makes people even fatter – and thus causes a further increase in sugar metabolism. It was also clear that if you lost weight, you could normalize your sugar metabolism and thus improve or even cure your diabetes.
Lose weight and stay healthy with “eating appropriately for your species”
Each species of the animal kingdom has its own diet that suits it. From a purely biological point of view, we humans also constitute such a species and, as representatives of the species Homo sapiens, we belong to the primates. Any animal that does not eat a species-appropriate diet gets sick.
“When it comes to ourselves, we suppress our close connection with nature. Humans also need a species-appropriate diet,” says nutritionist Igor Strokov especially for MedicForum.
9 most important rules of feeding suitable for a particular species
1) Emphasis on vegetables
Eat vegetables with every meal – at least 400, and preferably 500 grams per day. If you have an increased need for energy, for example if you do heavy physical work or are pregnant, it is best to count on 600 grams.
2) Consume the wrong fats in a limited manner
Sausage, Cookies, frozen pizza, French fries: Prepared foods and fast foods are high in harmful trans fatty acids.
“Therefore, eat it as little as possible,” advises Strokov.
3) Consume healthy fats generously
Try to consume unsaturated fatty acids every day, such as those from flaxseed, hemp, olive and nut oils. Fatty, organic sea fish is also cheap, but two 50-gram servings per week are enough – also because fisheries at sea are being depleted.
4) Get rid of sugar
Drink as little soft drinks as possible, and completely eliminate cakes and sweets from your plate.
“If you do need to have a snack, it’s best to do it after a meal: this reduces the load on sugar metabolism,” says a nutritionist.
5) Reduce the number of side dishes
Our ancestors exercised the way only athletes do today. Most of us spend most of our time sitting and therefore no longer burn readily availableenergy directly from carbohydrates. Therefore, it is worth saving on this, for example, by at least halving classic side dishes such as pasta, rice and potatoes, according to the motto:
“Potatoes can be left alone. For foods rich in carbohydrates, always choose the whole grain version. Insulin secretion will be lower.”
6) Eat more legumes
Many people only eat lentils, beans, peas and the like in stews. Small batteries should be on the table every day – as an ideal source of valuable protein and fiber.
Tip: This is easier to do with pasta made from legumes.
7) Get enough protein
Everyone should eat 1 to 1.2 grams of protein per kilogram of body weight. Proteins from plant sources such as legumes and nuts are especially beneficial.
8) Drink a lot
Our fluid requirement is about 30 milliliters per kilogram body weight.
“Our food already contains about 800 milliliters, the rest should be consumed with water and unsweetened tea.”
9) Be stingy with alcohol
“Neurotoxin weakens our strength willpower, increases appetite and damages the liver.”
So if possible, avoid it completely. 10 milligrams per day (about 125 milliliters of wine or 250 milliliters of beer) is quite acceptable for health.
MedicForum previously wrote about the benefits of pumpkin.
Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.