Going a long time without eating, not reading food labels and not consuming foods rich in fiber are some of the eating habits that can promote the development of diseases and weight gain.
This is because when people go without eating for a long time, they may find it difficult to control their hunger afterwards, increasing the volume of food consumed. Furthermore, due to the low consumption of fiber, it is not possible for there to be an improvement in the fat absorption process or a greater feeling of satiety, contributing to weight gain and the development of diseases.
Therefore, it is important to have a healthy and balanced diet, giving preference to natural foods rich in fiber, as this can promote an improvement in metabolism, reducing the accumulation of fat and free radicals.
The main eating habits that can harm your health are:
1. Going without eating for a long time
Going a long time without eating is one of the most common eating mistakes that contribute most to weight gain. Many people say that they don’t have time or that if they eat they will always gain weight, but having snacks between main meals is essential for the body to function properly and to avoid gaining weight, however it is important that the snacks are healthy and low in calories.
When you go without eating for a long time, you may have more difficulty controlling your hunger and may have a greater desire to consume more high-calorie foods, especially those rich in sugar. Furthermore, when you frequently skip meals, at the time of the meal the intestine is “ready” to absorb as many nutrients as possible, while the rest of the body starts to save energy. The end result is that fewer calories are burned throughout the day and there is a greater chance of fat accumulation.
What to do: It is recommended to eat every 3-4 hours, as this makes it possible to control blood sugar levels, avoid excess food during large meals and maintain a high metabolism in the body. However, if you want to do intermittent fasting with the aim of losing weight and fat, it is essential that you have guidance from a nutritionist, as this will allow you to define the best period for fasting and what you should eat before and after the fast. fast. See how to do intermittent fasting correctly.
2. Consume fatty meats
Eating a lot of meat is a common habit that can cause harm to your health, such as increased cholesterol and uric acid. Meat, especially red meat, is rich in fat and normally its preparation uses even more fats such as oil and butter, as well as wheat flour and egg to make breading, for example.
Bacon and sausage meats such as sausages are the worst choices, as in addition to having more fat and salt, they are also rich in preservatives, colorings and flavor enhancers, additives that are toxic to the body and can irritate the intestine.
What to do: It is recommended to give preference to white meat and fish, and eat around 120 g of meat per meal, which corresponds to the size of the palm of your hand. Despite being associated with health risks, in some cases, it is also possible to include red meat in your diet, as long as it is a leaner, fat-free cut.
3. Drink soda
Soft drinks are drinks rich in fructose, a type of sugar that increases the risk of insulin resistance and diabetes. Furthermore, they are also rich in acids that demineralize tooth enamel, favoring the appearance of cavities, and in gases that cause abdominal pain, intestinal gas and gastritis.
Additionally, these drinks contain sodium and caffeine, which cause changes in blood pressure and fluid retention. Learn about other harms of soda.
What to do: It is important to avoid consuming soft drinks, giving preference to natural drinks such as sugar-free juices, teas, water and coconut water. Another option is to drink sparkling water flavored with fruit to help you drink more fluids during the day.
4. Consume little fiber
Fiber is essential for regulating circulating glucose and cholesterol levels and promoting the feeling of satiety, being found mainly in vegetables, fruits, seeds and whole foods. However, when consuming a greater quantity of industrialized products, there is a smaller quantity of fiber consumed.
A diet low in fiber increases the feeling of hunger, promotes constipation and increases the risk of diseases such as colon cancer. Furthermore, those who consume little fiber also have a diet poor in vitamins and minerals essential for preventing diseases such as cancer and premature aging.
What to do: It is essential that fiber is included in your daily diet, and it is recommended that you consume at least 1 portion of fruit per day and that there is at least one source of fiber in your main meals. Check out which foods are rich in fiber.
5. Not reading the food label
Processed foods are rich in fats, sugars and salt, as these ingredients are cheap and help preserve the food for longer, increasing its shelf life. By not reading labels, people do not know the ingredients used and do not realize that they are eating an unhealthy diet.
A diet rich in fats, sugars and salt favors the onset of diseases such as obesity, diabetes, hypertension and atherosclerosis.
What to do: Before purchasing or consuming the product, it is important to read the label to identify any ingredients that could be harmful to your health. Learn how to read food labels correctly.
6. Adding too much salt to your meals
It is common for salt to be used in preparing meals as a way to enhance the flavor of food, however excess salt can cause increased fluid retention and favor the development of hypertension.
What to do: It is recommended to reduce salt consumption, and you can use aromatic herbs as an alternative, which also help to enhance the flavor of food and are healthier.
Watch the following video and learn how to correct these and other dietary mistakes:
