Fish is a great source of high-quality protein and healthy fat.
This is particularly true of fatty fish, such as salmon, which is loaded with omega-3 fatty acids and various other nutrients.
Studies show that people who eat the most fish have a lower risk of several conditions, including heart disease, dementia, and depression.
Processed junk food is incredibly unhealthy.
These foods have been engineered to trigger your pleasure centers, so they trick your brain into overeating — even promoting food addiction in some people.
They’re usually low in fiber, protein, and micronutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they provide mostly empty calories.
Despite being high in fat, nuts are incredibly nutritious and healthy.
They’re loaded with magnesium, vitamin E, fiber, and various other nutrients.
Studies demonstrate that nuts can help you lose weight and may help fight type 2 diabetes and heart disease.
Additionally, your body doesn’t absorb 10–15% of the calories in nuts. Some evidence also suggests that this food can boost metabolism.
In one study, almonds were shown to increase weight loss by 62%, compared with complex carbs.
Not all carbs are created equal.
Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and can harm your health when eaten in excess.
Studies show that refined carbs are linked to overeating and numerous metabolic diseases.
Saturated fat has been controversial.
While it’s true that saturated fat raises cholesterol levels, it also raises HDL (good) cholesterol and shrinks your LDL (bad) particles, which is linked to a lower risk of heart disease.
New studies in hundreds of thousands of people have questioned the association between saturated fat intake and heart disease
Lifting weights is one of the best things you can do to strengthen your muscles and improve your body composition.
It also leads to massive improvements in metabolic health, including improved insulin sensitivity.
The best approach is to lift weights, but doing bodyweight exercises can be just as effective.
The only way to know exactly how many calories you eat is to weigh your food and use a nutrition tracker.
It’s also essential to make sure that you’re getting enough protein, fiber, and micronutrients.
Studies reveal that people who track their food intake tend to be more successful at losing weight and sticking to a healthy diet.
