If you are addicted to fast food, you might already know that your diet is the worst kind. Are you tired it? Do you want to change your diet? It’s not too late. This article will give you all the details you need for a better diet.
A diet based on fast food contains large amounts of calories, sugar, and unhealthy fats. What does it mean? Over time, it can be very toxic to the liver and other organs. The good news is that the damage can be reversible. Here’s a guide to eliminate the negative effects of fast food.
1. Setting goals.
You can gradually quit or “limit” eating fast food, depending on which type you are. Set realistic goals based on your ability to succeed.
2. Limit quantities.
It is important to emphasize that fast food in itself does not cause damage to the liver but rather, the amounts eaten from it. The content of fat and sugar of hamburgers or hot dogs with fries and carbonated beverages is very high, as is the calorie content.
Such a meal can easily reach 2,000 calories which more than many people should eat all day long. Therefore, it is advisable to limit the amount of fast-food meals eaten (once a week, once every two weeks according to each person’s personal ability) and treat it as an unusual event and not as a routine.
3. Make a wise choice.
If you are already in a fast food restaurant, try to choose the best foods. For example, a salad with low-fat sauce and chicken breast or grilled chicken sandwich or eat the hamburger without mayonnaise and chips. It is worth drinking water instead of sugary soft drinks.
4. Healthy diet.
Instead of fast food, you should eat a variety of healthy foods and gradually acquire good habits. This can be read in detail in the article on how to acquire proper nutrition habits.
You should begin exercising at least three times a week and gradually increase the number of times and the duration of activity as much as possible. The recommendation is to do activity every day for an hour. Regular exercise helps maintain weight and contributes to your health.
6. Physical examinations.
Ask your doctor for a routine blood test to include liver enzyme levels, which are a marker of liver health. This test is especially important for those whose diet is based on fast food and does not exercise.
In a study conducted in Sweden, 6 women and 12 young men (average age 26) were enrolled. For a month, they ate fast food at least twice a day and their exercise was limited to imitate a sedentary lifestyle.
The goal was to double the amount of calories they eat and to increase about 10% by weight. Indeed, they managed to add about seven kilograms to their weight. In addition, immediately after the first week of the study, there was a sharp increase in their liver enzymes, which are a major marker of liver damage.
Fatty liver is a phenomenon known mainly from adults with a history of high alcohol consumption or people who have contracted hepatitis C and may develop into cirrhosis of the liver.
In recent years, with the increase in the dimensions of the obesity epidemic, there has been an increase in the prevalence of fatty liver non-alcoholic. This disease is called nonalcoholic fatty liver disease (NAFLD). The disease has serious implications for health, and most people do not know they are ill.
The fact is that the disease is not only found in adults but also in children with a background of obesity, lack of physical activity and unhealthy diet, characterized mainly by the consumption of large amounts of fat and sugar especially fructose corn syrup, which is the common sweetener in soft drinks.
In short, if you are fed up with this greasy food, if you feel that you have already contributed enough money to the fast food chains, there is good news! The damage to your liver and health can be reversible if you change your diet and do more exercise. Even if your diet is of the worst kind, it is not too late to change.