The scientist Steven Whitherly studied the phenomenon of the food and came to a startling conclusion: our own brain makes us consume food harmful. On the other hand, the writer and activist, healthy food, Michael Pollan, in his book “The dilemma of the omnivores” says that the reason of our love for fast food is based on the great contradiction between the logic of nature and the industrial production of foods. In their publications and reports, researchers not only share their observations, but also provide excellent advice on how to overcome the cravings we feel for these banned products.
In Great.guru we have collected the best advice from researchers and dietitians, which will help you be a step closer to the healthy life you crave. At the end we tell you why people like to eat junk food, and what clever tricks used by the manufacturers to take advantage of that.
1. Take a minute to study the label
Michael Pollan advises avoiding products with ingredients whose names they can pronounce the third grade students. The most secure way to start buying food that is less harmful is more information about what you’re really eating. If champagne deeper and you find out the composition of your favorite meals, this information may surprise you to evil.
The fries are not always made with potatoes, and half the paste of chocolate and nuts that we love so much is pure sugar. Sausages and chorizo are often added to the food additive E320 (butylated hydroxyanisole), which serves as an antioxidant and is a potential carcinogen. And vitamin D3, which you can find on the label of the yogurt, is obtained from sheep fat.
2. Three colors on a plate
Have you ever noticed that the healthy products, often, have brighter colors, while harmful foods do not differ by a large amount of tones (unless they contain dyes)? Our vision perceives the buns, potato chips, cookies and instant noodles almost as a single product and, of course, that makes us require a ration supplementary.
The Professor of the Department of Food Science and Nutrition, and Susan Bowerman, says that too many people make a diet of “beige” biscuits, flakes, crackers, and cookies. But we need to see products of at least three different colours in our dishes. Therefore, instead of going to look for another muffin, add bright colors: a red apple juicy or a banana good yellow.
3. Rule of 5 ingredients
If you include more than five ingredients on the label of a product, it is a sign that it is a processed food. The rule “less is more”, in this case, it works without reservations.
Avoid products that contain ingredients that have not heard and that they not would use it in your home. Emulsifier, nutritional lecithin, stabilizer… what are they? Many of the additives are used to extend the useful life of the product, but even in that case you can always find similar safe and natural: salt, vinegar, citric acid, and honey.
It also prevents the products on whose label the sugar listed among the first three ingredients.
4. Count to 10 before you put a product harmful to your shopping cart
Michael Pollan advises to ask yourself one question before buying: “what Your great-grandmother would consider this as a meal?”. For example, did you eat a gelatin raspy in a plastic container? In addition, the dietitian recommended not to buy a product if you saw their advertising on television. The fact is that the majority of food advertising in the media promotes the consumption of junk food and alcohol.
In addition, during the purchase, try to visualize the composition of that product. How they cooked, how much sugar, flavor enhancers and preservatives were added, how much fat was used… And now it returns that packet of sausages on the shelf.
5. 20 minutes to purchase healthy food for snacks
Walking through the market or in a supermarket, restocking the products that are useful. Fruits, vegetables, berries, nuts, natural yoghurt, fresh herbs: your choice of foods that your body will thank you for it is quite extensive.
If you’re used to chewing something every minute of every day, the celery sticks will come to the rescue: never you’ll fatten with them. And to not feel like a rabbit and get more pleasure out of food, you can cook a light sauce to accompany them.
Keep healthy foods in the more accessible place: in the front and center of the fridge, in a basket in the kitchen, on the shelves and drawers of your desk. Always keep vegetables and fruits on hand to eat them.
6. Half an hour to create desserts tasty and useful
The biggest problem that we all face, it is probably the anxiety by eating sweets. It is not so easy to renounce a piece of cake or a sponge cake delicious. But the products rich in carbohydrates can be replaced by a similar diet, and Instagram is full of pages about nutrition, healthy recipes with detailed of those dishes. There are many delicious desserts that can keep you slim.
Prepares home made ice cream. Place a few berries in the freezer and then try them after dinner as a sweet dessert. You can also make granola bars at home: process two cups of oatmeal, one large apple, a pear, or a banana, a handful of dried fruits and nuts. Place the dough on a baking tray and cook at 180 °C until a crispy crust around the dough. Now you don’t need to go in search of a few muffins.
7. Chew 32 times
Over one hundred years ago, Horace Fletcher introduced a concept amazing: a person can lose weight by chewing food 32 times. The japanese scientists have studied the details of this habit and have come to the conclusion that it is essential for health and longevity.
The lack of chewing of food leads to the appearance of the metabolic syndrome, increased blood pressure, diabetes, and obesity. The more you pay attention to the crushing of the food, the easier it becomes for the body digerirla.
If you can chew more time and more diligently, eat less. You try to do it slowly and consciously. Bites 32 times, swallows, and only after that take another bite.
8. Photograph your food
A group of researchers from the University of Wisconsin in Madison, led by Lydia Zepeda, a decade ago concluded that photographing food aid to quit the harmful habits and to lose weight.
The results of the experiment with 43 volunteers confirmed that the display helps to control the diet. The researchers believe that with a camera phone and a food journal in which you write down your feelings after eating, really you can get rid of a couple of extra kilos on your waist.
Therefore, after seeing another picture of food on Instagram, don’t judge too much, the person: perhaps its author’s struggle in this way with their poor nutrition.
Bonus: why, then, did we like the food harmful?
Steven Whitherly, in his report , “why people like the food unhealthy?”, he says that there are two factors for which you get a special treat of junk food.
- Sense of taste, smell, and food that melts in your mouth:
Food companies spend millions of dollars to understand what should be the ideal consistency of a particular product. This helps them a dynamic contrast (for example, a combination of a crunchy shell with soft filling), products that melt quickly with hidden calories (the brain is not aware of the amount that you eat really) and foods that cause a salivation active (mayonnaise, various sauces, hot chocolate).
- Composition of foods:
Food manufacturers use the perfect combination of salt, sugar and saturated fat, which excite your brain more than other foods, and cause it to consume that type of food again and again.
But there’s good news: numerous studies show that while less eat food harmful, the less you’ll want. Some people call this process “reprogramming genes”.
Do you think that your diet is adequate? What helps you to resist the temptation of eating something forbidden? Tell us in the comments.
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