The concept of well-being is constantly evolving.
Positive and controversial aspects seem to alternate quickly to give shape to a new and innovative concept, which embraces the entire sphere of the person in an ever more “total” vision.
Eating well and moving properly remain the two statistically most important factors even if, for some, it can sometimes become “a bit stressful”.
It is at this point that it is essential to extend the concept of “feeling well” to mental and emotional well-being, let’s say “holistic”.
In this short article we will propose a more “holistic” point of view, explaining how to feel fit without any performance anxiety.
We will offer some small “tips” to improve daily habits, also thanks to low-fat protein foods such as Philadelphia Protein , structuring a more balanced diet .
Conscious eating: what and how much to eat to feel fit
Diet is an element to which all those who try to keep fit pay close attention; however, in the torrent of information available on the media, it can happen that one “lose one’s bearings a little”.
We assume that the human body is a complex but exceptional machine, as it has the extraordinary ability to self-regulate and adapt.
The stimuli of hunger and satiety should already be sufficient to understand “what and how much to eat” to feel good. That said, we know perfectly well that it is much more complicated than that.
The vast food availability and the action of daily stress tend to “confuse” us, which is why it is almost always necessary for each of us to establish “little rules” to follow.
Let’s see some of them:
- If you’re already fit, you can simply limit yourself to eating “light” until you feel full. However, this is a valid rule only if you choose the right foods;
- If, on the other hand, you wanted to improve your body composition, it would be good to think about the “possible mistakes” that led you to this circumstance and correct them;
- Often, to get back in shape it is sufficient to “prefer” light foods, without excluding any food category – including dairy products, for example, choosing those with more protein and less fat – moderating condiments and managing portions;
- The diet is adjusted “by degrees”; it’s not a sprint, but a marathon!
- Every day you need to make sure you get sources of carbohydrates, such as grains, other seeds and potatoes, sources of high biological value proteins, such as light cheeses, eggs, fish and meats, sources of good fats, especially from cold-pressed vegetable oils, and adequate portions of vegetables and fruit, which ensure the intake of fiber, antioxidants and water. By doing this, you are also guaranteed to be getting sufficient levels of minerals and vitamins.
- Choose foods that are “most suited to your lifestyle”, without neglecting personal tastes. Remember that light ones, with little fat, ensure you more substantial portions and more leeway on the use of condiments.
- It’s right to eat “when you’re hungry”, but the rhythms of life require a minimum of planning. Study a sustainable plan to always have the right foods with you.
- Distribute the energy of food in order to effectively meet your needs.
- Include in your strategy one moment a week to consume what you like best.
From what we have said so far, it seems evident that the success of a food plan mainly revolves around the “nutritional quality of what we eat”. In the next paragraph we will give some indicative examples.
How to choose the most suitable foods to stay in shape
The most suitable dairy products to stay in shape, as anticipated, are the ones that are generally more protein and with less fat.
This adjective, very inflated today, can have more than one interpretation:
- Light, i.e. without added fat or sugar, or naturally with little fat and sugar;
- Unprocessed, i.e. “raw”;
- With “beneficial” nutrients, for example with good fats, high in fiber, probiotics, essential amino acids, minerals and vitamins.
Dividing them into categories, we could summarize them as follows:
- Sources of protein: lean dairy products, such as Philadelphia Protein , lean meats and fish (birdmeat, rabbit meat and poor fish), eggs (in moderation) or egg whites only;
- Sources of starch and fibre: whole grains and other seeds (cookies and similar, whole grain pasta, raw cereals, etc.), but also potatoes and sweet potatoes;
- Sources of fiber: fresh fruit and vegetables, always in season and possibly locally produced;
- Sources of unsaturated fats: extra virgin olive oil and other cold-pressed oils, but also nuts (almonds, walnuts, pistachios, hazelnuts, pine nuts, etc.);
- Sources of water: low-fat milk, centrifuged and juices without added sugar.
In the next paragraph we will explain the importance of protein foods in the diet, such as Philadelphia Protein .
Importance of protein to feel fit
Proteins perform innumerable functions: muscular structural, immune, enzymatic, hormonal, blood transport, etc.
The body has a high demand for it, but fortunately it is partially able to “recycle” those that tend to degrade.
However, the protein requirement can increase in some circumstances, for example: in a low-calorie slimming diet, in sports, in growth, in old age, in case of malabsorption, in pregnancy and breastfeeding, etc.
Furthermore, following a mainly vegetarian diet it is even more important to integrate with high quality protein foods, to complete the overall biological value.
The fact is that most protein foods are also a source of fat. Hence, the importance of consuming lean protein foods.
Intelligent and regular consumption of protein foods helps the body optimize its resources, supports nutritional strategies for reducing fat mass and supports the maintenance of lean body mass and sports performance.
