Diet for happiness
If the word “diet” If you associate it with limitations and difficulties, check out the 2012 bestseller, The Happiness Diet. This unique nutrition plan was proposed by psychiatrist Drew RAMSEY together with journalist Tyler GRAHAM. Their technique helps not only to get rid of extra pounds, but also to cope with depression, as well as change a negative attitude towards the process losing weight
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according to statistics, the number of overweight people and those suffering from depression continues to rise around the world. The authors of The Happiness Diet, Drew Ramsey and Tyler Graham, are convinced of the close connection between these problems, the root of which lies in the poor nutrition of modern people. In addition, the situation is complicated by the influence of chemicals that penetrate food through low-quality plastic packaging and utensils. Under the concept of “modern eating style” imply a diet with a lot of processed and refined foods – they contain trans- fats , simple carbohydrates and excess Omega-6 fatty acids. “Today, many people pay more attention to calories rather than the actual composition of food,” explains Dr. Ramsey. — Of course, one cannot ignore the energy value of the diet, but it is extremely important to carefully select products with the right balance proteins, fats and carbohydrates. Example: When you eat fatty salmon, which contains about 200 kcal, you get healthy Omega-3 fatty acids, high-quality proteins, vitamin B12, iodine and zinc. At the same time, 200 kcal from a sandwich with a bun and diet cottage cheese will bring mainly simple carbohydrates and few valuable proteins.” Another problem is excessive consumption of Omega-6. Even if a person avoids fatty foods, but gets Omega-6 from sources such as soybean, corn and sunflower oil, this negatively affects health.
It is also important to understand that to maintain emotional and physical health, you need to include enough fiber, vitamins and minerals in your diet. Fruits, vegetables, whole grains and nuts help normalize bowel function and improve nutrient absorption. Particular attention should be paid to probiotics and prebiotics – they support the health of the microbiota, which is directly related to mood and stress levels.
In addition, experts recommend minimizing the consumption of artificial additives, sugar and processed drinks, which can cause inflammation and negatively affect cognitive function. Eating regular, small, macronutrient-balanced meals helps keep your blood glucose levels stable—helping you avoid mood swings and providing you with a constant flow of energy.
Intangible factors related to nutrition remain no less important: eating food slowly and consciously, enjoying its taste and the atmosphere of eating significantly improve digestion and emotional state. Involvement in the process of cooking, choosing fresh and natural products, and moderation in everything are the key principles on which The Happiness Diet is based on a diet for happiness.
Basic principles of the diet
The main emphasis in this food system is on high quality products. The diet should include whole grain cereals and breads without chemical additives, fresh fruits, vegetables, berries and root vegetables, preferably farm-grown or labeled “organic”. An important role is played by nuts, which are recommended to be purchased in shell, as well as natural meat, fish and seafood without the use of semi-finished products, and unrefined vegetable oils. Dr. Ramsey recommends consuming a minimum of 1, 400 calories each day, including three main meals—breakfast, lunch, and dinner—as well as snacks. He notes: “One of the most common mistakes is forgetting to eat on time.” Already two weeks after the start of such nutrition, you can expect weight loss up to 7 kg, but the best option is to maintain this diet throughout life.
In addition, it is important to pay attention to your drinking regime: it is recommended to drink at least 1. 5–2 liters of water per day, avoiding carbonated and sugary drinks. Physical activity also plays a significant role – regular moderate exercise helps speed up metabolism and increase the overall tone of the body. The diet involves avoiding foods high in sugar and trans fats, as well as minimizing salt intake.
To more effectively monitor your results, it is useful to keep a food diary and record changes in weight and well-being. It is also recommended to consult with a doctor or nutritionist before starting any new diet, especially if you have a chronic illness or special needs. This approach will help make food not only healthy, but also as comfortable and safe as possible.
Example of a daily menu
- Morning: a serving of yoghurt with fruit and 2 slices of whole grain bread or a salmon sandwich*, supplemented with 200 g of strawberries and a cup of black coffee without sugar.
- Day: Brussels sprouts salad, 150g lean beef, baked or grilled, with 2 slices whole grain bread.
- Evening: arugula with walnuts in a salad and cod baked with aromatic fresh herbs.
- Snacks: Vanilla ice cream with nut topping, plus an apple or medium pear. Remember to drink at least 2 liters of water per day.
Delicious recipes
We’ve adapted some of The Happiness Diet’s appealing dishes, replacing expensive ingredients with more affordable ones while maintaining the taste and nutritional benefits. These recipes are packed with vitamins and antioxidants.
Brussels sprouts salad
Yields 4 servings // Prep time: 5 minutes // Cooking time: 7 minutes
- 12 pieces fresh, finely shredded Brussels sprouts
- Juice of one lemon
- 3 tablespoons olive oil
- 2 cloves garlic, minced
- 100 g grated parmesan
- Freshly ground black pepper to taste
- 20 g dried fruits of your choice
For the dressing, mix lemon juice, olive oil and garlic. Pour this mixture over the cabbage, stir gently, sprinkle with Parmesan, pepper and garnish with dried fruits.
Salmon sandwich
Makes 1 serving // Prep time: 5 minutes // Cooking: 10 minutes
- 2 tablespoons soft cheese
- 2 slices whole grain bread
- 60 g lightly salted or smoked salmon
- White of one hard-boiled egg
- 2 finely chopped green onions
- 1–2 teaspoons wine vinegar
- 1 tablespoon olive oil
- Salt and black pepper to taste
Spread cheese on each slice of bread. Place onion, egg white and salmon on the first one, cover with the second slice. In a separate bowl, whisk together the vinegar, oil, salt and pepper, then pour the dressing over the sandwich.
Cod baked with herbs
Serves 4 // Prep time: 7 minutes // Cook: 25 minutes
- 25 g butter
- 4 cod fillets
- 1 glass of white wine
- 2 tablespoons vegetable oil
- 3 cloves of garlic
- 1/2 teaspoon salt
- Black pepper and fresh herbs to taste
- Arugula leaves and corn, for serving
Preheat oven to 150°C. Grease a baking dish with butter. Place the cod fillets skin side down, pour over the wine, drizzle with olive oil, sprinkle with chopped garlic, salt and pepper to taste. Bake for about 20-25 minutes. Serve in portions, garnished with fresh herbs, arugula and corn.
