David Heber, MD, founder and director of the Human Nutrition Center at the University of California.

Your top nutritional recommendations for anti-aging medicine?

We work hard on the problem of aging and we are confident that by reducing the percentage of body fat, you can change your biological age - look and feel younger.. Therefore, the most important aspects in anti-age therapy are an appropriate diet and an active lifestyle..

Many nutritionists recommend giving up starchy foods and drinking at least 2 liters of water a day.. These are the basics of good nutrition.?

Most people really don't drink enough water.. Hence the slagging of the body, fatigue, and other health problems. I recommend drinking at least six to eight glasses of pure water a day.. As for the basics of proper nutrition, then, firstly, this is the rejection of fatty foods, for example, pizza, fried potatoes, various cakes and pastries. Replace them with natural and healthy fats - sea fish, vegetable oil, nuts. Second, eat high-protein, low-fat foods - lean chicken or turkey, legumes, cottage cheese.. When the body receives a normal portion of protein, it gives us the opportunity to make the right decisions regarding the choice of other foods.. And when it is deficient, you experience a feeling of insufficient satiety and will be ready to " From baking, give preference to products made from whole grain flour.

How do you feel about mono-diets, in particular protein?

Thousands of Diet Books Have Been Published Over the Past 40 Years, Yet the Obesity Epidemic Is Growing. The problem is they are not personalized.. The same goes for the protein diet.. In 1973, it was found that a person needs about 0.8 g of protein per 1 kg of body weight daily.. And as my research has shown, the rate of protein depends on the amount of muscle mass.. For example, athletes need more of it - from 1 to 2 g per 1 kg of body weight, because muscles are built from protein.. So, the amount of protein in the diet should depend on its amount in the body, and not on the total body weight.. That's why the main thing in the matter of diet is an individual approach.

Does the quality of the resulting protein matter

The ideal protein is egg. However, soy and milk also have a high biological value and are considered 100% high quality, but not everyone digests lactose.. By the way, to increase the quality of protein, combine products. For example, serve a dish of beans or corn as a side dish to a steak..

Vegetarianism, in your opinion, is it not harmful to health?

In general, vegetarian diets are not harmful.. However, their radical species must be taken seriously.. If you are a vegan or raw foodist, take a vitamin/mineral supplement and watch your protein intake.. However, the danger of any diet is that half of the weight loss comes from protein.. Only by controlling its content, you will protect the muscles and, first of all, the myocardium. I think the best option is a semi-vegetarian diet.. She allows you to eat fish, dairy products and eggs.. But the body of each of us is individual, and before you go on a diet, consult your doctor..

How to tell if a person is overweight? And is it possible to diagnose obesity with an average total body weight?

Everyone often takes as a basis an indicator called body mass index - the ratio of weight in kilograms to height, expressed in meters. If the indicator is above 25, it is considered that the weight is overweight, above 30 - obesity. However, there are people who outwardly do not look full, but their body has a high fat content.. I recommend measuring body fat, not weight, and only then draw conclusions.

How to determine the percentage of fat mass?

On a special apparatus that analyzes bioelectrical resistance. It passes a weak electric current through the body and, using mathematical formulas, determines the volume of lean muscle mass, the percentage of fat, and in addition, the amount of protein.. Muscle is more than half water and electrically conductive, while fat is not.. This is what diagnostics are based on.. There are other methods: X-ray, ultrasound, water (which reveals fat mass by the rate of body immersion in water), using a sealed chamber (by the volume of air displaced by a person). There are also scales that you just stand on and they show the percentage of body fat, but this result will not be entirely accurate.. The most reliable method is the first. At the same time, it is important that the device has at least four contact points, including those on the arms and legs..

What weight and figure do you consider ideal for health?

Can be based on waist circumference. For a woman, 80 cm is already a problem, but for a man - from 92 cm. However, each of us knows his own optimal form.. The main thing is to keep prudence. There is nothing wrong with wanting to lose weight, but often women, having already achieved a certain result, want to lose even more weight and can harm their health by trying to achieve an unrealistic figure..

Is it really possible to reduce the risk of developing cancer by eating a certain way

Overweight and obese people are at increased risk. My book, What Color Is Your Diet, discusses various substances that color foods in one color or another.. And there is evidence that some of them contribute to the prevention of cancer.. Among them, for example, lycopene, which gives the red color to tomatoes.. The substances that make up green tea and fish oil also have a similar effect.. In addition, we observed that the intestinal flora of obese people, and they have an unhealthy one, improves markedly as they lose weight, thereby reducing the risk of cancer..

10. How many times a day should you eat?

At least four. Unfortunately, we eat alone more often these days.. Everyone is too busy to have a leisurely meal with the family.. The schedule for breakfast, lunch and dinner ceases to exist, and this does not at all correspond to the principles of proper nutrition.

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