With the start of each new year come many health claims. Frequently they promote this diet or that: low carb, no carb, high protein, no fat and so on. What has started to change is incorporating science into these trends. Here’s some of the latest from David Zinczenko, the author of the, “Eat This, Not That” series and of the new book, “Zero Belly Fat”:
Take a brisk walk before breakfast: exposure to sunlight in the morning reduces weight gain by synchronizing your metabolism. You’re also burning calories in a fasted state.
Start the morning with oatmeal. It contains insoluble fiber which reduces cholesterol and helps control hunger. It also produces butyrate, which reduces inflammation.
Choose red fruit over green. The higher level of flavonoids calm the fat storage genes. Add avocados to your diet: they add healthy unsaturated fats, fight hunger and prevent the storage of belly fat. Make protein shakes with plant protein, which reduce hunger and supply ample nutrients without the inflammation issues associated with commercial shakes. Add eggs to your diet. They contain choline, which fights your body’s trigger to store fat.
Drink lots of water embellished with citrus fruit: anti-oxidants which help flush toxins out of your body.
Make your own trail mix. Many health benefits from fruits and nuts and seeds. Without additives from commercial products.
Mini workouts can be as effective or more than trying to find hours to commit to exercise.
Try to get as much of your vitamin and mineral intake from food rather than supplements. Mega-dosing can trigger fat genes.
For dessert: try blackberries and chocolate. Anti-oxidants and anti-inflammatories.
Eat wild salmon over farmed. Mostly omega 3’s and minimal less-healthy omega 6’s. Eat real peanut butter over commercially processed brands. Contains genistein, reducing the body’s ability to store fat.
Eat a big, green leafy salad before a meal. It fills you up with the good stuff so you eat less of the not-so-good stuff.
Fad trends and diets are becoming a thing of the past. Good advice based on science is becoming more vocal and in the forefront. Seems sensible and about time.