Many people have asked me different things about nutrition. It is not that I am a super professional Ph in nutrition and healthy habits, but it seems that through my interest in the matter and my readings on the subject I have developed a knowledge that may be useful for others. That is why I am making this little compilation of my favorite nutritional tips.
Everything I know on this matter comes from investigating different authors, experiencing different habits through my life and paying attention on my friends¬ī habits, too.
First of all, I highly recommend starting the day with fruits. The fact is that during the night, while we sleep, and until midday, our metabolism is very busy detoxifying. Fruits or fruit juice (I mean the one you make at home, additives-free, non pasteurized)are absorbed without interrupting such process. If we eat ONLY fruit before midday, we allow detoxification process to be more complete, therefore, we will have a healthier organism and a better nutrient absorption. This is of primary importance for all of us, for the ones trying to lose weight, gain weight, improve health or simply stay healthy. This is a habit that increases our daily energy. It may be difficult at the beginning above all during winter time but once you get used to it you will love how it feels.
My second favorite advise is about the combination of our meals. Food has macro-nutrients, these are components that our metabolism transform in energy: fat, carbos and proteins. The thing is that the processes our body performs to absorb these nutrients are very different depending on the macro nutrient, even more, there are different enzymes for each type of protein, each type of fat and each type of carbohydrate. So, let¬īs imagine each macro nutrient is a demanding person, and our metabolism is the host. Let make things easier to it, it can only handle one macro-nutrient at a time. In concrete: eggs, meat, chicken, pasta, cheese, bread,rice and potatoes should be eaten in different meals and all of them can be accompanied by vegetables (except potatoes because they are primary carbohydrate).
Of course it is not a dogma, but the truth is that if you combine the best you can your meals you will have a much better digestion and nutrient absorption. It will help you loose weight if you need it and it will improve your health in many ways. It is important to check quantities: it is not the same eating beef with potatoes which has a lot of the two different macro-nutrients than a plate of spaghetti and tomato sauce with little cheese on it.
Milk? My opinion is that if you can read this, you are quite grown up and human to have cow milk as nourishment. We can have it if we like it, but let¬īs not expect this to be good for our health. Cow milk has proteins that are extremely difficult to break down. When we are kids, we have special enzymes to do that job but when we grow up we simply stop generating them. The incomplete digestion of these proteins can cause or compound allergies, asma and skin problems.
The last but not the least milk is a source of fat and cholesterol and we really do not need them.
When we are trying to loose or gain weight we can do our best and still fail if we forget these two simple facts:
To lose weight it is extremely important to eat several times a day. Lighter and/or smaller meals of course but we have to eat at least five times a day, so our body can get used to the regular intake of energy. Otherwise, our metabolism will assimilate all the calories of food and save it in fat to be covered when there is no food. Starving diets are not only a self-imposed torture but also the worst enemy for loosing weight. When we eat several times a day, our body does not need fat, so it does not produce it. Something funny about digestion is that it takes much energy, so guess what… digestion makes you burn calories if you use it strategicaly.
Another curious tip applies for gaining weight, if you are too slim and want to gain some kilos you can try by increasing the amount of calories per meal, if that does not work on its own, you can try this: Do some heavy exercise. It may sound strange but exercises that increase your muscle will help you gain weight.