The doctor shared tips on the proper use of "harmful" products.
Scientific studies have repeatedly confirmed the risk of various diseases, from obesity to cancer, when consuming "harmful" foods. However, a complete rejection of them can worsen other health indicators. His research with the editorial staff of "Gazeta.Ru" was shared by Anna Kitsieva, Candidate of Medical Sciences, gastroenterologist, clinical nutritionist, expert at the International Institute of Integrative Nutritionology (IIN).
"Any prohibition is stressful for the body, and, accordingly, many people begin to use food as a way to cope with emotions and psychological state," the doctor noted.
The expert advised using the 80/20 system, where 80% of the diet is balanced and healthy for our body, and 20% consists of foods that are enjoyable.
The doctor suggests other methods of consuming such products.
"Ration planning works well for two or three days in advance. It will help you follow a specific nutrition plan. And it's better to leave the house well-fed, so as not to be tempted by fast food or light carbohydrates. These rules also work when going to a restaurant or cafe," the nutritionist advises.
It is worth paying attention to the choice of products. It is important to check the shelf life, composition and nutritional value of food products.
"Try to include vegetables and herbs in every meal. They are rich in vitamins, minerals and fiber. If you haven't eaten vegetables before, start with small portions and experiment with seasonings and cooking methods. The absence of long breaks between meals can help control the amount of food you eat — you will be able to maintain energy levels and avoid overeating," the expert said.
Earlier, on May 26, nutritionist Anastasia Pavlyuk urged to avoid gaining excess weight on vacation. This can contribute to muscle loss.
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