You probably have a lot of questions you would like to ask a nutritionist. Of course, in matters related to proper nutrition, the possibility of losing excess weight and improving metabolism, it is better to contact a specialist who has the appropriate knowledge and experience.
But in this case, you can consider that you are lucky – because Estet-portal presents to your attention the answers to the most frequently asked questions to a nutritionist, which are given by David Heber – a leading American nutritionist. Among them you will find questions about veganism, the basics of proper nutrition, anti-aging nutrition, overweight, etc.
You have problems with being overweight and you are looking for a nutritionist – Your attention is an exclusive interview with the best nutritionist in America, to whom the "powers that be" and their families are in line. The results of diets developed by David Heber impress professionals all over the world.
What are your top nutritional recommendations for anti-aging medicine
DH: We work hard on the problem of aging and believe that by reducing the percentage of body fat, you can change your biological age – look and feel younger. Therefore, the most important aspects in anti-age therapy – appropriate diet and active lifestyle.
Many nutritionists recommend giving up starchy foods and drinking at least 2 liters of water a day. Are these the basics of proper nutrition?
DH: Most people really don't drink enough water. Hence the slagging of the body, fatigue, and other health problems.
I recommend drinking at least six – eight glasses of clean water a day. As for the basics of proper nutrition, then, firstly, this is the rejection of fatty foods, such as pizza, fried potatoes, various cakes and pastries.
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Replace them with natural and healthy fats – sea fish, vegetable oil, nuts. Second, eat high-protein, low-fat foods – lean chicken or turkey, legumes, cottage cheese.
When the body receives a normal portion of protein, it gives us the opportunity to make the right decisions regarding the choice of other foods. And when it is deficient, you experience a feeling of insufficient satiety and will be ready to "eat something else" – fast food, snacks, sweets.
From muffins, give preference to products made from whole grain flour.
How do you feel about mono-diets, in particular protein
DH: Thousands of diet books have been published in the last 40 years, yet the obesity epidemic is growing. The problem is that they are not personalized. The same applies to the protein diet.
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In 1973, it was found that a person needs about 0.8 g of protein per 1 kg of body weight daily. And as my research has shown, the protein norm depends on the amount of muscle mass.
For example, athletes need more of it – 1 to 2 g per 1 kg of body weight, because muscles are built from protein. So, the amount of protein in the diet should depend on its amount in the body, and not on the total body weight. That is why the main thing in the matter of diet is – individual approach.
Does the quality of the resulting protein matter?
D.H.: Perfect Protein – egg. However, soy and milk also have a high biological value and are considered 100% high quality, but not everyone digests lactose. By the way, to improve the quality of protein, combine products. For example, garnish a steak with beans or corn.
Veganism, in your opinion, is it bad for health
DH: In general, vegetarian diets are not harmful. However, their radical species must be taken seriously. If you are a vegan or raw foodist, take a vitamin/mineral supplement and watch your protein intake.
However, the danger of any diet is that half of the weight loss comes from protein. Only by controlling its content, you will protect the muscles and, first of all, the myocardium.
Veganism: dietary rules or lifestyle?
I think the best option is a semi-vegetarian diet. She allows you to eat fish, dairy products and eggs. But the body of each of us is individual, and before you go on a diet, consult your doctor.
How can you tell if a person is overweight? And is it possible to diagnose obesity with an average total body weight?
Everyone often takes as a basis an indicator called the body mass index, – the ratio of weight in kilograms to height, expressed in meters. If the indicator is above 25, it is considered that the weight is overweight, above 30 – obesity. However, there are people who outwardly do not look full, but in their body an increased fat content. I recommend measuring body fat, not weight, and then draw conclusions.
How to determine body fat percentage
D.H.: On a special machine that analyzes bioelectrical impedance. It passes a weak electric current through the body and uses mathematical formulas to determine the amount of lean muscle mass, the percentage of fat, and in addition, the amount of protein.
Muscles are more than half water and electrically conductive, while fat – no. This is what diagnostics is built on.
There are other methods: X-ray, ultrasound, water (which detects fat mass by the rate of body immersion in water), using a sealed chamber (by the volume of air displaced by a person).
How to assess the relationship between obesity and chronic diseases?
There are also scales that you just stand on and they show body fat percentage, but this result will not be entirely accurate. The most reliable method – the first. At the same time, it is important that the device has at least four contact points, including those on the arms and legs.
What weight and figure do you consider ideal for health?
D.H.: Waist circumference can be used as a reference. For a woman 80 cm – already a problem, but for a man – from 92 cm. However, each of us knows his own optimal shape. Main – keep prudent. There is nothing wrong with wanting to lose weight, but often women, having already achieved a certain result, want to lose even more weight and can damage their health by trying to achieve an unrealistic figure.
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Is it really possible to reduce the risk of developing cancer by adhering to proper nutrition
DH: Overweight and obese people are at increased risk. In my book What Color Is Your Diet, various substances are discussed that color foods in one way or another. And there is evidence that some of them contribute to the prevention of cancer.
Among them, for example, lycopene, which gives the red color to tomatoes. The substances that make up green tea and fish oil also have a similar effect. In addition, we have observed that the intestinal flora of people who are obese, and they are unhealthy, improves markedly as they lose weight, thereby reducing the risk of cancer.
How many times a day should I eat?
D.H.: At least four. Unfortunately, we now eat alone more often. Everyone is too busy to have a leisurely meal with the family. The schedule for breakfast, lunch and dinner ceases to exist, and this is not at all in line with the principles of proper nutrition.
Three-minute exercises for the body will help you always be in good shape:
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