Eating is not just about putting delicious food in your mouth and into your stomach. Anything that comes in your mouth and goes into your stomach will affect the fats you store and shred, the amount of muscles that you may gain from it, and how much energy you may have to how high your mood had become.
Although you may want to take eating easy since consuming the same five kinds of foods every day, is not really recommended – if only it were that simple, yeah!? There really is no best way to eat since the needs of the body are changing.
In this article we will be discussing 6 important studies about eating that will change the way you eat.
Increase your egg intake when winter comes
The sun provides Vitamin D which we need to keep our bones healthy, lower stress, increase endurance, and boost our bones. During winter, sun is often missing because of snow. However you need not worry as there is a way to counter this and that is by increasing your intake on eggs which are vitamin-D fortified.
In a study by the American Journal of Clinical Nutrition, eating Vitamin D-fortified eggs can keep your levels of vitamin D up during the winter season. Researchers in this study have found that people who consumed as much as two to seven Vitamin D fortified eggs per week were able to avoid the drop in Vitamin D which we all will experience during the winter season where we do not have much exposure to sunshine.
Stop eating some processed meats
A research done by the Journal of Nutrition had shown that people who eat more processed meat are prone to cellular aging. This is an added blow to the findings already issued by the Food and Drug Administration since the organization considers processed meat as carcinogenic.
If your body has shorter leukocyte telomere length, this could mean you can have a higher risk in developing chronic diseases like heart disease and Type II diabetes. So stop eating bacon, sausage and deli meat since these foods have been officially linked to most of the leading cause of death in the U.S.
Always begin your meal by eating vegetables
When you eat, do not just eat anything for starters especially solid foods. Begin your meals by eating veggies. A recent study states that you can easily get the feeling of satiety by eating your vegetables first.
Participants of the study who consumed the greens first have “low textural complexity” like soup or mashed potato, would eat considerably more of the rest of the food compare to those who consumed solid food first. The study proved that you will experience your satiety response earlier if you will eat more textures compared to directly munching meat at the start of your meal.
Don’t focus on the calories you burn
People usually eat more the moment they think that have burn more calories. This is totally wrong. In a study, there were two groups who did the exact same workout session. Those who were told they burned 265 calories began to eat more foods. Those that were told they only burned 50 calories ate lesser amount of food.
However, in reality both groups only burn up the same amount of 120 calories. The study showed that people would usually eat more if they perceived that they burned more calories during their workout. If you want to be healthy, then, do not mind the calories you burn and just eat nutritious food.
Eat more fiber-rich foods
If you ever want to cut your consumption of calories, then better start taking in more fiber. There are foods like lentils which are rich in fiber or you could also take fiber supplements. It was discovered that people who consume 6.8 grams of fiber in between calorie-restricted breakfast and lunch were experiencing less hunger pangs. Eating more fibrous foods can mean less consumption in your calories as you would experience less hunger.
Protein needs is always the same regardless of weight
A person’s daily intake of protein should be around 1.2 grams to 1.17 grams per kilogram of body weight. The limit on how much protein your muscles can take must be at 25 grams per sitting. However, there is a recent study that may change our concept.
This certain study done on guys that are a mixed of body weights and lean-muscle-fat ratios showed that this traditional way of thinking will only apply when we are to compare skinny men to bodybuilders. That’s because the study had shown that a 143-pound man would still get the same benefits from a single scoop of protein as his slightly heavier counterpart who is a 153-pound man. They also both seem to take more benefits from two scoops rather than a single one.