Restrictive rules and rapid corrections usually fall short when it comes to weight loss. A smarter and sustainable approach is to focus on foods that have all aspects of your good. Enter the mental diet. Initially created to support brain health, this approach is now gaining attention for its potential to help in weight loss as well – without going to the extreme. Keep reading to learn how this brain-increasing diet can help you lose pounds and why it is suitable for long-term success.
What is the diet of the mind?
The mental diet, abbreviation of Mediterranean Dash The intervention for neurodegenerative delay is a combination of the Mediterranean diet, which helps protect the body from multiple chronic health problems, and trace (eating approaches to interrupt hypertension), designed to decrease blood pressure, explains, explains, explains, explains, explains, explains Brynna Connor, MD, Health Ambassador at NorthwestPharmacy.com.
She notes that it is based on 10 different types of food, especially overlapping, which have anti-inflammatory properties and have shown to help minimize problems that can contribute to memory problems. It is effective in reducing the risk of dementia and Alzheimer’s disease too.
Foods that make up the mental diet
According to Dr. Connor, these foods (and recommended portions) are included in the mind diet plan:
- Whole grains: at least three servings per day
- Green and leafy vegetables: six servings per week
- Other vegetables: at least one portion a day
- Fruits: At least two servings per week
- Fat Fish: One or more portions per week
- Chicken, Peru or other birds: two portions per week
- Beans: Three servings per week
- WALKS: Five servings per week
- Wine: Max one glass a day
- Extra virgin olive oil: two tablespoons. per day
Of these options, green fruits and leaves should be prioritized. Why? Rich in polyphenols, folate and antioxidants, berries and leafy vegetables support brain health, reduces inflammation linked to weight gain and promotes weight loss thanks to its low calorie content and high fiber, notes, notes Helen Messier, MD, PhDMedical and Science Director of Fountain Life.
Intermittent fasting comes in many ways, which makes it a great method for flexibility that can be adapted to your personal weight loss and health goals. And if you want to shrink your waist, fasting imitating the diet plan may be suitable for you. It was designed specifically to reduce the fat of the visceral belly, the harmful type […]
How mental diet supports weight loss
Although the mental diet has not been designed specifically for weight loss, Dr. Messier says his focus on high fiber, Nutrient -rich foods lead to better energy, greater satisfaction and improved metabolic function.
By emphasizing whole, natural, non -processed foods and cutting the options with high fat and saturated sugar, it can help control appetite and promote weight loss. “To look for It has also shown that whole foods that are part of the mental diet contains vitamins, minerals and essential antioxidants that protect cells from damage, ”adds Dr. Connor. This cellular protection can also improve metabolism and the overall well, which contribute to maintaining sustainable weight.
Tips for starting the mind diet for weight loss
If you are ready to try the mental diet, our experts have shared some simple tips to help maximize your weight loss results. Here is what they recommend:
- Practice portion control: “Just because Something is healthy It doesn’t mean it’s low calorie, and things like walnuts, olive oil and cheese can increase quickly, ”he says CATHERINE GERVACIO, RNDa nutritionist and nutrition consultant registered for Wowmd.
- Be sure to be receiving enough protein: As the mental diet is not focused on protein, Gervacio suggests increasing its intake with lean options such as chicken, eggs, Greek yogurt and legumes. This will help with satiety and muscle retention.
- Prepare your meals: Dr. Messier says that incorporation of sufficient lean and vegetable proteins early in the day can help prevent night snacks.
- Start with small food swaps: Focus on eating whole foods and slowly changing others with large amounts of sugar, salt and/or fat, says Dr. Connor. It also recommends using olive oil instead of butter when cooking and eating salmon instead of red meat.
The lower line of the mind diet for weight loss
“Mental diet can offer the most powerful combination of benefits as it promotes healthy cognitive and metabolic aging,” says Dr. Messier. “For sustainable weight management that supports the ideal long -term brain health, this method provides a well -balanced approach.”
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