{"id":17568,"date":"2022-07-16T18:43:30","date_gmt":"2022-07-16T15:43:30","guid":{"rendered":"https:\/\/dietsabc.com\/?p=17568"},"modified":"2024-02-08T09:14:46","modified_gmt":"2024-02-08T07:14:46","slug":"balanced-nutrition","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/healthy-nutrition\/balanced-nutrition\/","title":{"rendered":"Balanced diet and weight"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"17568\" class=\"elementor elementor-17568\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-19003b09 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"19003b09\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-20d390b4\" data-id=\"20d390b4\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-48013701 animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"48013701\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Balanced diet and weight<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-63aff113 elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"63aff113\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>July 16, 2022<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-76faeb01 elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"76faeb01\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tWhy weight tends to increase in summer and how to avoid it. Or how to create sustainable healthy eating habits.\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-3dc3bb8\" data-id=\"3dc3bb8\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-675e7405 elementor-widget elementor-widget-spacer\" data-id=\"675e7405\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7a6d438 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7a6d438\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-455687f2\" data-id=\"455687f2\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6ee30fe9 elementor-widget elementor-widget-text-editor\" data-id=\"6ee30fe9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>What is a balanced diet<\/h2><p>If you get all the nutrients your body needs with food, and you take them not too much and not too little, but just as much as you need, you eat in a balanced way.<\/p><p>Why is this important?<\/p><p>If something is missing, there are problems with health and beauty, which are first manifested by constant fatigue, insomnia, mood swings... problems with the health of nails, hair, and skin. \u00a0<\/p><p>If there is too much of something, there are options. Some nutrients do not cause problems, others do.<\/p><p>Too many carbs, fat and salt are definitely a problem, but if you take in a little more <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-vitamins-and-why-do-we-need\/\" target=\"_blank\" rel=\"noopener\">vitamins<\/a> - most likely there will be no consequences.<\/p><p>A balanced diet is the cornerstone of our health, well-being, and appearance, and is especially important in the summer.<\/p><p>Why?<\/p><p>Because we tend to gain more weight in summer than in winter. Even <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1002\/oby.21613\" target=\"_blank\" rel=\"noopener\">children tend to gain more weight in the summer months<\/a>, not during the fall or winter months.<\/p><pre>\u00a0<\/pre><h2>Why does weight increase during the summer?<\/h2><p>There are many reasons:<\/p><ul><li>Summer is the time for vacations and trips - the time when we relax and think much less about what and how much we eat;<\/li><li>In summer, we consume many more soft drinks and ice cream. Respectively \u2013 we take in much more sugar\/\"empty\" calories;<\/li><li>Summer is the time for grilling and picnics. That is, we take in much more fat\/calories;<\/li><li>Summer is the time for weddings, corporate, and various other events. And who can think of what to eat and drink while sitting, for example, at a richly laid wedding table -\ud83d\ude0a;<\/li><li>In summer, restaurants and cafes open open-air terraces, where it is so pleasant to sit after a \"winter sleep\", and - also to eat and drink something refreshing\u2026<\/li><li>It tends to be hot in the summer. And in hot weather, we are less physically active;<\/li><li>In summer we usually sleep less and\/or worse because the nights are short (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6751071\/\" target=\"_blank\" rel=\"noopener\">exposure to daylight increases<\/a>) and tend to be too hot to sleep comfortably. Lack of sleep increases <a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/22187-cortisol\" target=\"_blank\" rel=\"noopener\">cortisol<\/a> (stress hormone) levels, which contribute to sugar cravings, bloating, and overall weight gain. <a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-much-deep-light-and-rem-sleep-we-need\/\" target=\"_blank\" rel=\"noopener\">Read more about the importance of sleep HERE<\/a>;<\/li><li>Before the beach season, many people follow <a href=\"https:\/\/dietsabc.com\/en\/diets\/how-to-lose-weight-quickly-and-for-ever\/\" target=\"_blank\" rel=\"noopener\">\"Fast\/Fad\" diets<\/a>, which are designed for rapid weight loss, but which often have the opposite effect in the long run, \"damaging\" the metabolism. Summer weight gain is often just a biological reaction to attempts to lose weight quickly in the spring;<\/li><\/ul><pre>\u00a0<\/pre><h2>How to learn to eat in a balanced way<\/h2><p>In today's fast pace of life, it is not so easy to adhere to a healthy and balanced diet. This is easier said than done.<\/p><p>It takes knowledge and a real desire. The main problem is motivation because:<\/p><ul><li><a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/emotional-eating-or-why-we-regularly-overeat\/\" target=\"_blank\" rel=\"noopener\">Ultra-processed food is so delicious<\/a>! A couple of chips won&#039;t hurt...<\/li><li>The influence of a healthy and balanced diet on well-being and health does not manifest itself immediately. It takes several weeks, and in some cases even months, for you to notice that you feel better, that you have more energy, you sleep better, etc. Signs of improvement in general health are even harder to detect, because if you feel good - you just don't think about it, it's like the norm.<\/li><\/ul><pre>\u00a0<\/pre><p>Accordingly, a healthy and balanced diet at first seems self-limiting and if there are no immediate and obvious results, the obvious question arises - Why do I need it? Why limit yourself if there is no result?<\/p><p>Because we want to achieve everything now - immediately and effortlessly - \ud83d\ude0a<\/p><p>Unfortunately, this only happens in fairy tales and advertisements.<\/p><pre>\u00a0<\/pre><p>The first thing to understand is that processed foods contain many \"hidden\" ingredients. For example, when drinking a glass of lemonade, we usually don't even realize that we just drank one, two, or three... teaspoons of sugar and, accordingly, consumed about 39, 78, 117... Kcal (kilocalories).<\/p><p>We don't even notice it and often think that we eat healthy and balanced because our menu also includes vegetables, fruits, dairy products...<\/p><p>And we don&#039;t understand why we gain weight.<\/p><pre>\u00a0<\/pre><p>Therefore, the first thing you should do is start reading product labels to understand what you are really eating.<\/p><p>The next step is to understand which products pose the greatest risk of &quot;overdosing&quot; for you - mainly calories (<a href=\"https:\/\/dietsabc.com\/en\/diets\/should-i-give-up-sugar-when-losing-weight\/\" target=\"_blank\" rel=\"noopener\">sugar<\/a> and <a href=\"https:\/\/dietsabc.com\/en\/diets\/why-fat-should-not-be-excluded-from-the-menu\/\" target=\"_blank\" rel=\"noopener\">fats<\/a>) and salt.<\/p><p>Once you have identified the &quot;enemy&quot; - do not bring it home. Simply, so that there is no need to train willpower -\ud83d\ude0a.<\/p><pre>\u00a0<\/pre><p>But even after you have chosen healthy foods for yourself and have compiled (or ordered) a balanced menu, sticking to it every day is fraught with certain difficulties.<\/p><p>The good news is that no matter how difficult or even impossible it may seem, it is possible to eat a healthy and balanced diet. And you don&#039;t even have to give up your favorite foods.<\/p><p>There are many eating patterns and \u201ctricks\u201d that make healthy eating easier, and most of them are quite simple and easy to follow:<\/p><ul><li>It is really difficult to immediately radically change your eating habits. Therefore, set small, measurable goals that will help you achieve the overall big goal. For example, I will eat vegetables in at least 2 meals every day, or I will drink at least 1.5 liters of water a day, etc.;<\/li><li>Keep a meal and exercise log. It is very useful to keep track of how much and what you eat because snacks are very often very high in calories;<\/li><li>Try to stick to your meals. This will help to limit the amount of calories taken during the day;<\/li><li>Eliminate processed, junk food from your diet. Choose fresh, raw foods and cook more yourself;<\/li><li>Try new dishes. Eating almost the same thing every day is not motivating. Look for new healthy recipes on the Internet, in cookbooks, or in magazines so that you don't get bored of eating healthy food. For instance, <a href=\"https:\/\/dietsabc.com\/en\/receptes\/\" target=\"_blank\" rel=\"noopener\">here you can find many delicious and healthy low-calorie recipes<\/a>;<\/li><li>Your friends and family members are your best support. Appreciate it \u2014 tell them how much it means to you and they will continue to support you in the future;<\/li><li>Eat something every 2-3 hours. This will help to avoid sudden attacks of hunger. For example, when you come home from work, you will not eat everything that \"comes to hand\";<\/li><li>Keep healthy and nutritious foods \"at hand\". Preparation is the key to a healthy and balanced diet! Fresh vegetables and fruits, lean meat, dairy products, and whole grains help a lot to stay on the right track. Prepare some healthy ingredients for dishes so that they are always in the refrigerator and you can always quickly cook healthy food from them;<\/li><li>Don't keep \"sinful\" food at home that tempts you. That doesn't mean you have to give them up\u2014just don't keep them handy. If you really want to, enjoy them outside the house, and if someone else brought them, put them on the \"highest shelf\" - out of sight, out of mind;<\/li><li>Always take a healthy snack with you when you leave the house for more than a couple of hours. Apples, bananas, carrots, fruit, nuts, and protein bars are easy to carry and will satisfy sudden hunger far better than unhealthy snacks and treats;<\/li><li>Eat and enjoy your favorite dishes but in moderation. A complete rejection of your favorite foods, as a rule, leads to a breakdown. Therefore, if you really want something very much - then eat and enjoy it;<\/li><li>When eating out, try to choose as few processed products as possible - this way you will at least know approximately what you are eating;<\/li><\/ul><ul><li>Don't let a single setback stop you from achieving your goal. If you stumble, don't blame yourself, just make sure that your next meal is balanced and healthy!<\/li><\/ul><pre>\u00a0<\/pre><h2>Set goals and monitor your progress towards them<\/h2><p>Setting goals and self-monitoring is a simple and very effective way to motivate yourself and improve your results.<\/p><p>As you track your progress, remember that weight loss or gain is not the only checkpoint of your progress. For example, if you want to lose weight - circumferences are a much better indicator of progress than lost kilograms. <a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/why-you-lose-but-weight-does-not-fall\/\" target=\"_blank\" rel=\"noopener\">You can read more about it HERE<\/a>.<\/p><p>People choose a healthy diet for various reasons. For example, not to lose weight, but to improve physical or mental health.<\/p><p>Here are some questions that can help you assess your progress:<\/p><ul><li>Do I feel full?<\/li><li>Do I like what I eat?<\/li><li>Could I keep eating like this forever?<\/li><li>Have I noticed any changes in my appearance?<\/li><li>Have I noticed any changes in my physical health?<\/li><li>Have I noticed any changes in my mental health?<\/li><li>How confident do I feel about my eating pattern\/diet?<\/li><li>How many healthy choices did I make today?<\/li><\/ul><pre>\u00a0<\/pre><p><a href=\"https:\/\/dietsabc.com\/en\/sport\/me-and-fitness\/\" target=\"_blank\" rel=\"noopener\">Motivation<\/a> is an interesting thing. It only works if we see the result of our efforts. That is why regular self-assessment of your progress is very important.<\/p><p>This does not mean that you should write down everything you eat and scrupulously count calories. The mirror and the feeling are the main criteria.<\/p><p>Weighing and other measurements should be done no more than once a week.<\/p><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>Giving up old habits and forming new ones is not an easy process, especially when it comes to foods that you have eaten all your life. That is why at first it is very difficult to make a balanced diet on your own.<\/p><p><a href=\"https:\/\/dietsabc.com\/en\/slimming-challenge-nutrition-plans\/\" target=\"_blank\" rel=\"noopener\">In my weight loss challenges,<\/a> I try to help participants understand the basics of a healthy and balanced diet, to show that a balanced diet can help solve both health problems and improve well-being.<\/p><p>And I am pleased that for many of them healthy eating habits become an integral part of their daily life, which is a guarantee that the lost weight will not return, well-being and general health will not deteriorate.<\/p><p>If you want to do everything yourself - remember that \"the best\" or \"the healthiest\", etc. diets are just words - no diet is suitable and cannot be suitable for everyone. Because we are all very different \u2013 each of us lives in unique circumstances, which are influenced by our genetics, health, work schedule, family, cultural traditions, and much more.<\/p><p>No diet can fully account for or accommodate so many individual factors.<\/p><p>Therefore, before you start a diet, think - will you be able to follow it for the rest of your life? If you can&#039;t, the effect will be temporary.<\/p><p>After all, the best and healthiest diet is the one that makes you feel the best - that provides your body with everything it needs, is pleasant\/delicious, and that you will therefore be able to follow for an unlimited time.<\/p><pre>\u00a0<\/pre><p>Eat healthy, balanced, and delicious and be healthy!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-80f610d elementor-widget elementor-widget-toggle\" data-id=\"80f610d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1351\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-1351\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Sources<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-1351\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-1351\"><p><a href=\"https:\/\/www.independent.co.uk\/news\/health\/children-sugar-consumption-levels-summer-holidays-a8438266.html\" target=\"_blank\" rel=\"noopener\">Children eat five times more sugar during summer holidays<\/a><\/p><p><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/j.1365-2869.2011.00982.x\" target=\"_blank\" rel=\"noopener\">Associations between seasonal variations in day length (photoperiod), sleep timing, sleep quality and mood<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2929498\/\" target=\"_blank\" rel=\"noopener\">Sleep and Metabolism<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33353240\/\" target=\"_blank\" rel=\"noopener\">Conceptual Models of Food Choice: Influential Factors Related to Foods, Individual Differences, and Society<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28351367\/\" target=\"_blank\" rel=\"noopener\">Effective behavior change techniques for physical activity and healthy eating in overweight and obese adults<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29097438\/\" target=\"_blank\" rel=\"noopener\">Whole grain-rich diet reduces body weight and systemic low-grade inflammation without inducing major changes of the gut microbiome<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29562591\/\" target=\"_blank\" rel=\"noopener\">The Western Diet-Microbiome-Host Interaction and Its Role in Metabolic Disease<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28350517\/\" target=\"_blank\" rel=\"noopener\">Anti-Inflammatory Diet in Clinical Practice<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30744710\/\" target=\"_blank\" rel=\"noopener\">Ultra-processed foods: what they are and how to identify them<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27809219\/\" target=\"_blank\" rel=\"noopener\">Differential Effects of Red Meat\/Refined Grain Diet and Dairy\/Chicken\/Nuts\/Whole Grain Diet on Glucose, Insulin and Triglyceride<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29124370\/\" target=\"_blank\" rel=\"noopener\">Popular Weight Loss Strategies: a Review of Four Weight Loss Techniques<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25459211\/\" target=\"_blank\" rel=\"noopener\">The effect of rate of weight loss on long-term weight management<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32238384\/\" target=\"_blank\" rel=\"noopener\">Comparison of dietary macronutrient patterns of 14 popular named dietary programs for weight and cardiovascular risk factor reduction in adults<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29156185\/\" target=\"_blank\" rel=\"noopener\">Maintenance of Lost Weight and Long-Term Management of Obesity<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28214525\/\" target=\"_blank\" rel=\"noopener\">Is There an Optimal Diet for Weight Management and Metabolic Health?<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29729673\/\" target=\"_blank\" rel=\"noopener\">Ultra-processed food consumption and excess weight among US adults<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30238324\/\" target=\"_blank\" rel=\"noopener\">Consumption of ultra-processed foods and obesity in Canada<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29747447\/\" target=\"_blank\" rel=\"noopener\">Ultra-Processed Food Consumption and Chronic Non-Communicable Diseases<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32344821\/\" target=\"_blank\" rel=\"noopener\">Association of Home Food Availability with Prediabetes and Diabetes among Adults in the United States<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30477101\/\" target=\"_blank\" rel=\"noopener\">College Students and Eating Habits<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25266206\/\" target=\"_blank\" rel=\"noopener\">Effects of high-protein vs. high-fat snacks on appetite control, satiety, and eating initiation in healthy women<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32648023\/\" target=\"_blank\" rel=\"noopener\">Dietary protein and appetite sensations in individuals with overweight and obesity<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32488233\/\" target=\"_blank\" rel=\"noopener\">An Afternoon Hummus Snack Affects Diet Quality, Appetite, and Glycemic Control in Healthy Adults<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26665419\/\" target=\"_blank\" rel=\"noopener\">Food Choice and Nutrition: A Social Psychological Perspective<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29857497\/\" target=\"_blank\" rel=\"noopener\">Hunger, Food Cravings, and Diet Satisfaction are Related to Changes in Body Weight During a 6-Month Behavioral Weight Loss Intervention<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32578025\/\" target=\"_blank\" rel=\"noopener\">The Psychology of Food Cravings: the Role of Food Deprivation<\/a><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-cf6a7ad elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cf6a7ad\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-b479b3f\" data-id=\"b479b3f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-84d33ff elementor-widget elementor-widget-image\" data-id=\"84d33ff\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"439\" height=\"291\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi.png\" class=\"attachment-large size-large wp-image-25400\" alt=\"Green envelope with heart\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi.png 439w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi-300x199.png 300w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi-18x12.png 18w\" sizes=\"(max-width: 439px) 100vw, 439px\" 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32-32.3V64.3c0-17.8-14.4-32.3-32-32.3zM135.4 416H69V202.2h66.5V416zm-33.2-243c-21.3 0-38.5-17.3-38.5-38.5S80.9 96 102.2 96c21.2 0 38.5 17.3 38.5 38.5 0 21.3-17.2 38.5-38.5 38.5zm282.1 243h-66.4V312c0-24.8-.5-56.7-34.5-56.7-34.6 0-39.9 27-39.9 54.9V416h-66.4V202.2h63.7v29.2h.9c8.9-16.8 30.6-34.5 62.9-34.5 67.2 0 79.7 44.3 79.7 101.9V416z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_telegram\" role=\"button\" tabindex=\"0\" aria-label=\"Share on telegram\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-telegram\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M248 8C111 8 0 119 0 256s111 248 248 248 248-111 248-248S385 8 248 8zm121.8 169.9l-40.7 191.8c-3 13.6-11.1 16.9-22.4 10.5l-62-45.7-29.9 28.8c-3.3 3.3-6.1 6.1-12.5 6.1l4.4-63.1 114.9-103.8c5-4.4-1.1-6.9-7.7-2.5l-142 89.4-61.2-19.1c-13.3-4.2-13.6-13.3 2.8-19.7l239.1-92.2c11.1-4 20.8 2.7 17.2 19.5z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_email\" role=\"button\" tabindex=\"0\" aria-label=\"Share on email\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-envelope\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M502.3 190.8c3.9-3.1 9.7-.2 9.7 4.7V400c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V195.6c0-5 5.7-7.8 9.7-4.7 22.4 17.4 52.1 39.5 154.1 113.6 21.1 15.4 56.7 47.8 92.2 47.6 35.7.3 72-32.8 92.3-47.6 102-74.1 131.6-96.3 154-113.7zM256 320c23.2.4 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elementor-widget elementor-widget-heading\" data-id=\"3cab6ef3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-61b6e992 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"61b6e992\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-25f2f369\" data-id=\"25f2f369\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b8255b9 elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"b8255b9\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-29154 post type-post status-publish format-standard has-post-thumbnail hentry category-dazadi tag-veseligs-dzivesveids\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-to-listen-to-your-body\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/09\/Ka-ieklausities-sava-kermeni-256x300.jpg\" class=\"attachment-medium size-medium wp-image-29155\" alt=\"How to listen to your body\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/09\/Ka-ieklausities-sava-kermeni-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/09\/Ka-ieklausities-sava-kermeni-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/09\/Ka-ieklausities-sava-kermeni.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-to-listen-to-your-body\/\">\n\t\t\t\tHow to listen to your body?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What does it mean to listen to your body and five practical techniques to hear and understand your body's signals.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-to-listen-to-your-body\/\" aria-label=\"Read more about K\u0101 ieklaus\u012bties sav\u0101 \u0137ermen\u012b?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-29299 post type-post status-publish format-standard has-post-thumbnail hentry category-dazadi tag-ka-novertet-veselibu\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-to-assess-your-health\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/09\/Ka-novertet-avu-veselibu-256x300.jpg\" class=\"attachment-medium size-medium wp-image-29297\" alt=\"How to assess your health\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/09\/Ka-novertet-avu-veselibu-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/09\/Ka-novertet-avu-veselibu-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/09\/Ka-novertet-avu-veselibu.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-to-assess-your-health\/\">\n\t\t\t\tHow to assess your health?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How to get a true picture of your health? How to assess your physical, mental and emotional health? <\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-to-assess-your-health\/\" aria-label=\"Read more about K\u0101 nov\u0113rt\u0113t savu vesel\u012bbu?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-33297 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-healthy-eating category---2 tag-dietas tag-svara-samazinasana tag-tievesana tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/bread-pasta-and-potatoes-do-they-really-make-you-fat\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/09\/Maize-makaroni-un-kartupeli-256x300.jpg\" class=\"attachment-medium size-medium wp-image-33298\" alt=\"Bread, Pasta, and Potatoes: Do They Really Make You Fat?\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/09\/Maize-makaroni-un-kartupeli-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/09\/Maize-makaroni-un-kartupeli-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/09\/Maize-makaroni-un-kartupeli.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/bread-pasta-and-potatoes-do-they-really-make-you-fat\/\">\n\t\t\t\tBread, Pasta, and Potatoes: Do They Really Make You Fat?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>For years, various weight loss diets have been calling us to give up bread, pasta, and potatoes. But are they really the main culprits behind weight gain?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/bread-pasta-and-potatoes-do-they-really-make-you-fat\/\" aria-label=\"Read more about Vai maize, makaroni un kartupe\u013ci m\u016bs tie\u0161\u0101m padara resnus?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-25627 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-dietas tag-olbaltumvielas tag-uzturvielas tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-much-protein-do-we-need\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Cik-daudz-olbaltumvielu-mums-ir-nepieciesams-256x300.jpg\" class=\"attachment-medium size-medium wp-image-25629\" alt=\"How much protein do we need\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Cik-daudz-olbaltumvielu-mums-ir-nepieciesams-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Cik-daudz-olbaltumvielu-mums-ir-nepieciesams-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Cik-daudz-olbaltumvielu-mums-ir-nepieciesams.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-much-protein-do-we-need\/\">\n\t\t\t\tHow much protein do we need?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What is protein? How much protein should we consume every day? How much protein can our body absorb, and how much of it can we use?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-much-protein-do-we-need\/\" aria-label=\"Read more about Cik daudz olbaltumvielu mums ir nepiecie\u0161ams?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Why weight tends to increase in summer and how to avoid it. Or how to create sustainable healthy eating habits.<\/p>","protected":false},"author":25,"featured_media":17569,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[112],"tags":[176,147,111],"class_list":["post-17568","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-veseligs-uzturs","tag-lielais-svars","tag-uzturvielas","tag-veseligs-uzturs"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/17568","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=17568"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/17568\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/17569"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=17568"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=17568"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=17568"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}