Diet And Loss Of Weight – If you include these 6 foods in your diet, you can lose weight. But there are also foods that you should avoid.
The topic of discussion is the relationship between your health and your body mass index (BMI). BMI, which has been around for almost 200 years, calculates your weight and height to determine if your current size is ideal. BMI numbers come from statistics and can be unreliable, especially for athletes, the elderly and pregnant people, as the numbers do not take into account muscle mass. However, people with a high BMI are at increased risk of some chronic diseases, such as diabetes, high blood pressure, heart disease, liver damage, arthritis, or sleep apnea.
Diet And Loss Of Weight
At various stages in your life, your BMI may begin to creep into the overweight or obese categories. When this happens, your health care provider may recommend weight loss for medical reasons. It can have many health benefits, such as maintaining a healthy weight, better blood pressure regulation, and reducing the strain on your circulatory system. If you’re looking for ways to shed a few pounds, keep reading to find healthy and proven techniques that can help.
Best Diet For Weight Loss
There are almost unlimited weight loss diets out there to help you finally shed those unwanted pounds. You may have heard of popular diets such as the South Beach Diet, the ketogenic or keto diet, Weight Watchers or the Paleo Diet. So which one is best for you?
“There’s really no ‘best diet’ for weight loss because they often restrict certain food groups,” says Jenna Del Borrello, MS, RDN, CDN, a dietitian at The Dietitian Group in Brooklyn. “The best diet for weight loss is good, realistic and sustainable.”
Jacob May, RDN, Ph.D., agrees that consistency should be the goal. “The data is clear: short-term diets are ineffective for weight loss and prevention,” says May. “Fighting with daily food choices or eliminating your favorite foods won’t work in the long run.”
While popular high-protein, low-carb diets may lead to initial weight loss, rarely do these programs provide lasting weight loss. Bland foods are usually limited, which can lead to food burn. Even people with the best will are forever trying to cut down on their favorite “junk” foods. Whether it’s carbs, sweets, processed foods, or your guilt, cutting back on those calories is key to sustainable weight loss. In order to lose weight, you need to burn more calories than you eat, which does not mean cutting out food completely.
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However, there are some favorite foods that are better than others. A 2020 systematic review found that the Atkins diet, a low-carb diet, was very effective for both short- and long-term weight loss. In another 2020 meta-analysis, the Mediterranean diet found the best weight loss and BMI improvement, while the Paleo diet was ranked the weakest. The Mediterranean diet, which focuses on including healthy foods such as vegetables and whole grains, is commonly recommended by doctors to patients who want to lose weight or improve their health.
“You need to find a diet that suits your personal preferences while helping you eat less overall,” explains Dr. Mei, adding that “the most effective method is an individualized approach to weight loss.”
If you’re having trouble finding a weight loss method or diet that works for you, del Borrello recommends, “Work with a registered dietitian to outline specific recommendations tailored to each individual.”
If you want to include healthy foods in your diet that have been proven to be associated with weight loss, there are several options. “There has to be a balance between fat, protein and carbohydrate intake while maintaining a calorie deficit,” says Del Borrello. Generally, this means adding a selection of healthy foods to your diet, including healthy fats, lean proteins, non-starchy vegetables, fruits, low-fat dairy products, and whole grains. Here are six foods to consider that can help you lose weight.
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When you think of olive oil, you don’t think of it as a weight loss food because it contains a lot of calories. But olive oil helps with weight loss. The popular Mediterranean diet promotes the use of olive oil as the main source of fat. Olive oil is a healthy fat and a study found that people who consumed olive oil had less obesity. Although it is a healthy spice with a high fat content, use it in moderation. Olive oil is not the only healthy fat in your diet that is beneficial. Del Borrello explains that you need “adequate amounts of fat for satiety,” or you may feel even hungrier. She recommends adding nuts, nut butters, and avocados to add healthy fats to your diet.
Since the body needs protein to build muscle, it is important to include it in any diet. When choosing protein, choose lean meat over fatty red meat as it is lower in fat and heart-healthy. So what are lean meats? According to The American Heart Association, the most beneficial sources of animal protein are skinless chicken, fish and lean cuts of red meat. Lean meat not only keeps your calorie count low, but is also an excellent source of zinc, iron, B vitamins and fatty acids.
For vegetarians or vegans, legumes are a great source of natural plant-based protein, but anyone can enjoy them. Legumes include beans, peas, lentils, soybeans and peanuts. There are many studies on legumes and weight loss, mostly with positive correlations. A systematic review of the literature found that individuals who ate a low-calorie diet with legumes had greater weight loss success than those who ate a regular diet without legumes. Legumes are also high in fiber. “Fiber helps keep you fuller longer and helps you better manage your blood sugar,” says Del Borrello.
You’ve probably heard that you need to cut carbs to lose weight. But some carbs are good for you! Carbohydrates are best when you eat whole grain forms such as brown rice, oats, and whole grain pasta or bread. A 2020 systematic review found that people who ate three servings of whole grains each day had a lower BMI on average. Participants in this study who ate more whole grains had healthier lifestyles and more exercise compared to those who ate fewer whole grains.
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Whole foods, such as fresh fruit, are a great source of fiber. They are low in calories and rich in nutrients. This means you can eat more fruit every day without gaining weight. People who follow a healthy diet that includes whole grains, fruits, vegetables, olive oil, and low-fat milk have been found to maintain their weight loss longer. “Bananas are a great staple food—they’re a fruit, low in calories, and full of phytonutrients and fiber,” says May. But choose fruit you really love, says May.
Mey recommends focusing on foods that are high in volume, high in nutrients, and low in calories. One diet that hits these needs is broth-based soups. He explains that high-volume foods keep you full, while nutrient-dense foods support health and well-being with micronutrients, fiber and phytonutrients. Since broth-based soups are low in calories, they can lead to weight loss. Make sure they are thin broth-based soups, not thick, creamy soups – these are high in calories.
If you are on a diet, what foods should you avoid? For most people, you don’t need to completely eliminate any food. “If you really enjoy a food, you can incorporate it into your diet,” says Mei. But a small percentage of people may have foods that can trigger overeating, in which case they should be limited, he says.
Del Borrello agrees: “I try to moderate all meals.” Highly refined foods and foods high in sugar and fat with no real nutritional value should be consumed in moderation. These foods not only cause weight gain, but also cause high cholesterol and high blood sugar. They’re bad for your health—and can quickly add to your daily calories. So while you can enjoy the foods on this list in moderation, it’s best to limit them when making dietary changes to lose weight.
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Sugary drinks like soda or sweetened coffee drinks are empty calories. This means you can drink them all day long without getting full. Satiety is the feeling of fullness after eating. In 2011, a study found, “The accumulating evidence suggests that liquid carbohydrates generally produce less satiety than solid forms.” A can of Coca-Cola contains 140 calories, which can add up quickly over time. If you’re trying to lose weight, choose sugar-free drinks and try to limit your intake.
A four-year study was conducted