Stress is part of the daily life of each of us. When it accumulates over time, it changes the body's biochemistry, disrupts the absorption of nutrients, and increases our appetite for unhe althy foods.
This is why it is important to pay attention to the way we eat in order not to put our he alth at risk. Have you heard of the anti-stress diet? It includes he althy and nutritious food, which not only helps to lose extra pounds, but contributes to being energetic, improving our mood, muscle tone and skin condition.
How are food and stress related?
Carbohydrates high in sugar, low in soluble fiber, refined grains, such as sweets, pasta, fried foods, boost our energy for a short time, but with them, the levels of stress hormones also increase.
Too many carbohydrates from eating beans, potatoes and refined sugars and too little from vegetables, fruits and nuts can lead to inflammation and increased insulin response, which contributes to fat storage caused by increased stress hormones.
A stressed brain constantly needs sugar for fuel, as well as s alt and processed fats. After consuming these foods, we initially feel good, but only for a short time. Then mood and energy levels drop, and our appetite increases.
How is the anti-stress diet going?
It lasts 6 weeks and is divided into two phases. In the first phase (1 to 3 weeks) it is important to move away from eating habits that keep you in a fat storage cycle. This means cutting out sugar and sweets first and being prepared for the first few days to be irritable, have headaches, less energy.
In the second phase (week 4-6) you will notice that you can control your appetite for unhe althy foods. In the anti-stress diet, there is no weighing and counting calories, but it is important not to skip meals.
Skipping meals can increase your body's insulin response and thus lead to fat storage and weight gain. Snacks in between can include a cucumber, 2-3 pieces of fresh fruit, a handful of raw nuts.
Foods permitted for consumption
Every meal (except snacks) should include a he althy source of protein, such as lean meat, fish, eggs, raw or roasted uns alted nuts, whole milk, or legumes.
In your main meals, don't forget to include he althy vegetables like spinach, broccoli, cabbage, Brussels sprouts, garlic, onions, seaweed, carrots, radishes and beets.
He althy fats are also part of the diet. These are omega-3 fatty acids, which are found in oilier fish such as mackerel, salmon, eggs, red meat, nuts, avocados, olives, seeds.
Fresh fruits can be consumed, but 2-3 pieces per day of a given fruit. Allowed drinks are water, herbal teas, no more than 1 coffee per day. Avoid fruit juices.
Red, black, brown rice, buckwheat are allowed in small quantities.
Foods to Limit
These are the foods high in starch, such as grains, corn, root vegetables, potatoes, which can cause bloating, fatigue and indigestion, as well as weight gain. Limit alcohol and unless you are a vegetarian or vegan, avoid eating carbohydrates such as potatoes, rice, whole grains at dinner.
Foods to Avoid
Sugar and refined carbohydrates such as biscuits, cakes, milk chocolate, lollipops, white bread, pasta, rice, sweeteners, ready meals, mayonnaise, ketchup. Afternoon snack should not be later than 16:00.
Increase the amount of he althy, quality protein and fat in your diet. Add cinnamon to drinks, which naturally regulates blood sugar levels and improves mood, and every 4-5 days you can afford 40 g of dark chocolate. If you have a sweet tooth, eat a spoonful of honey.
The diet lasts for 6 weeks, but it is actually a good start to a long-term change called he althy eating.
