Which is the best strategy for avoiding chronic diseases caused by a high-calorie diet?

Here are two key factors for the best strategy for avoiding chronic diseases caused by a high-calorie diet”. recommended by health professionals:

Dietary adjustments

• Reduce calorie intake: This might seem obvious, but it’s the key to managing your energy balance and preventing excess weight gain.
  • Focus on nutrient-dense foods, and limit processed foods, sugary drinks, and unhealthy fats.

• Focus on whole, unprocessed foods: Fill your plate with fruits, vegetables, whole grains, and lean protein sources. These foods are packed with vitamins, minerals, and fiber, which can help regulate blood sugar, improve satiety, and reduce the risk of chronic diseases.
• Avoid unhealthy fats: While some fats are essential for health, prioritize unsaturated fats like those found in avocado, nuts, and olive oil.
  • Avoid fried foods, processed meats, and baked goods.
• Reduce sugar intake: Added sugars contribute significantly to empty calories and are linked to an increased risk of various chronic diseases. Be mindful of hidden sugars in processed foods and beverages, and opt for natural sweeteners like fruits or honey in moderation.
• Increase fiber intake: Fiber helps regulate digestion, promotes satiety, and can improve blood sugar control. Aim for 25-35 grams of fiber per day from sources like vegetables, fruits, whole grains, and legumes.

Lifestyle changes

• Regular physical activity: Exercise is crucial for burning calories, managing weight, and improving overall health. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.

• Adequate sleep: Lack of sleep can disrupt hormones that regulate hunger and metabolism, leading to an increased risk of unhealthy eating habits. Aim for 7-8 hours of quality sleep each night.
• Stress management: Chronic stress can also contribute to unhealthy eating patterns. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.
• Mindful eating: Be present when you eat, pay attention to your hunger and fullness cues, and avoid distractions. This can help you make conscious choices about what and how much you eat.