What is the Harvard Diet? How to do the Harvard diet

Currently, in the world, there are many diets that are successfully applied and bring expected results. However, have you heard of the Harvard diet? Let’s learn about this diet with Tnhelearning.edu.vn!

What is the Harvard Diet?

The Harvard Diet is a healthful eating plan written by nutritionists at the Harvard School of Public Health and researchers at Harvard Health Publishing in 2011. . However, this diet was not known to many people at that time due to the limitations of the media plan.

It is not until recent years, due to the scientific and easy to follow, many people have successfully applied the Harvar d diet and brought impressive results, that this diet has become popular all over the world. world. According to Cheung Lilian, a nutrition lecturer at the Harvard School of Public Health , besides effective weight loss, the Harvard diet also offers other great benefits such as preventing cardiovascular disease, cancer and diabetes. type 2 road.

Harvard Diet

What does the Harvard Diet include?

Make sure you have at least 1/2 a vegetable dish in your meal

Vegetables are a food source that provides abundant nutrients for the human body but does not cause weight gain. Therefore, they are one of the indispensable ingredients for the diet.

Vegetables are especially important in the Harvard diet. Accordingly, people following this diet need to make sure to eat 1/2 of the amount of food that is vegetables in each meal. Besides, dieters also need to diversify the amount of vegetables and fruits in each meal to ensure that they provide many different nutrients for the body. Eating only one type of fruit and vegetable in large quantities can cause adverse health effects, as it will cause the body to have an excess of certain nutrients, while other nutrients are lacking.

One note that expert Cheung shared when following the Harvard diet is: “The Harvard diet potatoes are not recognized as a vegetable and are not recommended to be eaten while eating. abstain. The reason is that they act like refined carbohydrates and will increase blood sugar, if you eat a lot of potatoes, the body will store calories and cause obesity. Besides, instead of drinking fruit juice, we should eat whole fruits to retain valuable fiber.”

1/4 of the food in a meal is cereal

In the Harvard diet, the five recommended grains are oats, quinoa, barley, whole wheat, and brown rice. Dieters can choose 1 of 5 types as they like and can change from day to day.

These 5 cereals are whole grains, so they will have more vegetable vitamins. Besides, these grains are not processed and seasoned with other spices, so they bring the best dietary effect. These cereals do not raise blood sugar, so they are suitable for all people who want to diet, including diabetics.

Harvard diet with cereals

1/4 of protein-rich foods in each meal

Proteins are made up of amino acids, which are then linked together to form long chains. This is an indispensable nutrient for the body because they are responsible for the growth and maintenance of tissues. But the protein inside our body is always in a state of constant change. In order to be able to build and repair tissues, our bodies break down a certain amount of protein to perform this task.

This process is carried out continuously, so it is not surprising that our bodies go into protein deficiency if not replenished. Thus, protein-rich foods in meals are really necessary.

Some foods that help add protein to the body in the Harvard diet include: fish, chicken, duck meat, beans, nuts, … For the diet to be most effective, you need to limit it. Eat red and processed meats, although they are also high in protein.

Harvard diet with protein foods

Use healthy oils

Hydrogenated oils such as margarine and some other cooking oils are commonly used in meals. However, these oils are generally not good for health. Depending on different uses, such as frying, baking or salad dressing, you need to choose different oils.

According to expert Cheung, we need to limit the use of animal-based oils and butters because they contain a lot of unhealthy fats , which can lead to obesity and heart disease. circuit.

Harvard diet with healthy oils

Drink enough water, add tea and coffee

According to the Harvard diet, we should not drink a lot of sugary drinks. In particular, milk and dairy products often contain a lot of sugar, so experts recommend limiting use when implementing the Harvard diet. In addition, dieters should only drink a small glass of fruit juice per day because this type of water also contains a significant amount of sugar.

To achieve the best results, people who follow the Harvard diet need to make sure to drink 2 liters of water a day. Unlike some other diets, the Harvard diet can include more tea and coffee each day. These drinks contain polyphenol antioxidants that help prevent various types of cancer.

Add enough water according to the Harvard diet

Exercise regularly

In addition to a reasonable diet, exercise is an indispensable job for the diet to achieve the highest efficiency. Exercise brings many health benefits, helps you stay healthy, flexible and improves your mental life effectively. Therefore, we need to maintain the habit of exercising at least 30 minutes a day.

Exercise regularly every day

Above are some information about the Harvard diet you should know. Tnhelearning.edu.vn hopes you can successfully apply this diet to get your dream body and good health!

Source: According to Vietnam Women’s Newspaper

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