The 4 types of healthy diets to be in top shape

When we think about having a healthy lifestyle the first thing that comes to mind is the practice of physical exercise and, obviously, the correct diet. We often associate weight loss with physical and mental well-being. However, this is not always the case. There are diets that sacrifice our health for the goal of losing weight. Something that is not recommended at all.

The key to losing weight is that we consume fewer calories than we burn. If we do not want our health to be affected, we must cover our basic food needs. In today's article, you are going to find a list of healthy diets for your body to appreciate.

• Related article: "24 fat burning (and highly healthy) foods"

The importance of eating habits: early education

When it comes to eating and nourishing ourselves in a healthy way, it is not worth dieting for a certain time, especially if what we want is long-term results. The important thing here is that we acquire healthy eating habits.

If we have children, early ages are ideal to instill a healthy lifestyle. Eating habits are formed and developed in childhood, mainly in the family environment. The knowledge of the parents and their beliefs about what they feed or not, are transmitted from the first years of life and shape, to a greater or lesser extent, the future eating behavior of a child. Just as it is necessary to educate in values, it is also necessary to educate in healthy habits.

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Food in the current society model

If the family has good eating habits, their habits will have a positive impact on the children, who will benefit in maintaining long-term health. Nevertheless, sometimes, eating habits are affected by different aspects:

• Social influence and overvaluation of the prestige of some foods compared to others
• Economic factors
• Fashions
• Beliefs
• Advertising pressures

We live in an age where many of the foods we eat go through various chemical processes and are sold in large quantities to maximize profitability. So it is vitally important to educate children (and also the rest of the citizenry) in nutritional aspects.

Thus it is possible to detect what is healthy from what is not. The consequences of capitalism at the nutritional level are compromising our health through food. This is an increasingly worrying reality and, therefore, in recent decades the cases of obesity. Food, together with the lifestyle of Western societies, is contributing significantly to this epidemic in developed countries.

• You may be interested: "Why Diets May Not Work"

And... what does psychology say about nutrition?

Society influences our diet, but so does our mind and our emotional and psychological state. The psychologist Jonathan Garcia-Allen, also an expert in nutrition, explains in our article “Psychology and Nutrition: the importance of emotional eating"That:" What we eat not only affects how we feel, but how we feel has an effect on the way we eat. " This suggests that our emotional state is decisive when it comes to eating well, and eating well also has an effect on our emotional health.

For García-Allen, lPsychological factors and weight gain are closely related. "Psychology can be an important strategy to improve adherence to a diet when we want to control excessive food intake in cases of overweight. The figure of the psychology professional may be essential in the fight against obesity, because the factors Emotional emotions are very important when it comes to achieving a permanent change in the habits that affect the feeding". Clinical psychologists, in fact, are involved in the treatment of eating disorders.

• Related article: "The 10 most common eating disorders"

Types of healthy diets

If you want to eat well to be healthy both physically and mentally, in this article you can find a list of the best healthy diets.

1. Zone diet

The zone diet is a type of diet that is becoming popular because it claims to meet the nutritional needs of macronutrients. To carry it out, you just have to apply a basic principle: consume carbohydrates, proteins and fats at every meal.

5 daily meals are recommended and consumption is carried out as follows: 40% carbohydrates, 30% protein and 30% fat. Fats must be primarily healthy, that is, monounsaturated and polyunsaturated; and mostly complex carbohydrates, that is, slow absorption.

• If you want to know more about healthy fats, visit our article: "Types of fats (good and bad) and their functions"

2. Mediterranean diet

The Mediterranean diet is one of the best known diets since it is very healthyespecially for the health of our hearts. It is known as the Mediterranean diet, because it has its origin in the nutritional habits of southern Europe, which includes countries such as Greece, Spain or Italy.

It is a balanced diet that emphasizes the varied consumption of food, with fruits, vegetables, cereals, fish, meat. One of the important elements is olive oil, a great source of unsaturated fats. You should not consume a large amount of food, and it is preferable to eat seasonal products. This diet suggests grilling, boiling or consuming raw and fresh foods.

3. Vegan diet

Veganism, rather, is a philosophy or a lifestyle, in which the person does not eat anything that comes from animals, including eggs and dairy. Vegans generally do not adopt veganism for health reasons, but also for environmental and ethical reasons.

Despite the fact that the vegan diet has received criticism, different studies have confirmed that it turns out to be a healthy diet. However, it is necessary to include variety in the diet to benefit from the high nutritional value, and it is necessary to ingest a reasonable amount of vegetable protein and iron. If you want to carry out this type of diet, it is recommended that you go to a professional to find out.

• Related article: "18 foods rich in iron that you can not miss in your diet"

4. Organic diet

The organic diet emerges almost as a necessity today, as many people are not aware of what they are eating. Processed products, with high levels of salt, sugar and trans fats are in every corner.

The main axis of this type of diet is that the food must be organic. These are characterized because their cultivation process is totally natural, without chemicals, without additives, without pesticides, without fertilizers, without hormones, without transgenics, that is, without toxic and aggressive compounds that contaminate the land, its fruit and, consequently, are not healthy for the people.