The Harvard diet is one of the many successful diets that have gained popularity worldwide. It is a nutritional plan designed to optimize health and was created by experts at the Harvard School of Public Health and researchers at the Harvard Health Publishing in 2011. However, due to limited publicity, it was not widely recognized at the time of its inception.
In recent years, the Harvard diet has gained traction due to its scientific basis and ease of implementation. Many people have successfully adopted this diet and achieved impressive results. According to Cheung Lilian, a nutrition lecturer at the Harvard School of Public Health, the Harvard diet not only promotes effective weight loss but also offers additional benefits such as the prevention of cardiovascular disease, cancer, and type 2 diabetes.
The Harvard Diet
2 What Does the Harvard Diet Entail?
Ensure that at least half of your meal consists of vegetables and fruits
Vegetables and fruits are nutrient-dense foods that provide essential nourishment without contributing to weight gain. Hence, they are a crucial component of any weight loss plan.
The Harvard diet emphasizes the importance of including a generous portion of vegetables and fruits in every meal, aiming for at least half of the total food intake. It is also recommended to variety of produce to ensure a diverse range of nutrients. Consuming a single type of fruit or vegetable in large quantities can be detrimental as it may lead to an excess of some nutrients while lacking others.
Cheung offers a word of caution regarding the Harvard diet: “it is important to note that potatoes are not considered a vegetable in this diet and are not encouraged as they act like refined carbohydrates, spiking blood sugar levels. Additionally, instead of drinking fruit juice, we should consume the whole fruit to retain the beneficial fiber.”
Include a quarter of whole grains in your meals
The Harvard diet recommends , quinoa, barley, whole wheat, and brown rice as the preferred choices for whole grains. Individuals can choose one or vary their selection daily.
These whole grains are rich in plant-based compounds and are minimally processed, making them ideal for weight loss. They do not cause spikes in blood sugar levels and are suitable for everyone, including those with diabetes.
Harvard Diet: Whole Grains
Include a quarter of protein-rich foods in each meal
Protein is made up of amino acids that form long chains and is essential for the growth and maintenance of body tissues. Our bodies are constantly breaking down and rebuilding proteins, so it is crucial to ensure adequate protein intake.
Some excellent sources of protein in the Harvard diet include chicken, turkey, duck, beans, and seafood. To maximize the effectiveness of this diet, it is recommended to limit the consumption of red meat and processed meats, despite their high protein content.
Harvard Diet: Protein-rich Foods
Choose Healthy Fats
It is common to use hydrogenated oils like margarine and some types of vegetable oils in cooking. However, these oils are often not the healthiest options. Depending on the cooking method, such as frying, grilling, or salad dressing, different types of oils are more suitable.
Cheung advises limiting the consumption of animal fats and butter as they are high in saturated fat, which can lead to obesity and cardiovascular issues.
Harvard Diet: Healthy Fats
Stay Hydrated with Water, Tea, and Coffee
The Harvard diet recommends limiting sugary drinks and dairy products as they can contribute to weight gain. Fruit juices should also be consumed in moderation, as they contain significant amounts of natural sugars.
To stay properly hydrated, aim for at least 2 liters of water per day. Unlike some other diets, the Harvard diet allows for daily coffee or tea consumption due to their antioxidant properties, which may help prevent certain types of cancer.
Harvard Diet: Hydration
Exercise Regularly
In addition to a balanced diet, regular exercise is essential for achieving optimal results. Working out offers numerous health benefits, improves overall well-being, and boosts mental health. Aim for at least 30 minutes of daily physical activity.
Exercise Regularly
Now you know the basics of the Harvard diet. We hope that you can successfully adopt this diet to achieve your dream body and improve your overall health!
Source: According to the Vietnam Women’s Newspaper
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