Diet: Lose weight (healthy) (+40 studies)
Diet (healthy) to: Lose weight (healthily) (Carbohydrates, proteins or fats?)
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Diet is usually considered by researchers and experts as the main factor in losing weight. The article below, about diet to lose weight , is the result of several studies and research that were compiled to write it.
Warning: The information below does not present a diet that directly helps you lose weight. When this diet was written, it was thought that it could provide a direct benefit, but it will probably only help prevent weight gain , if followed strictly. Although in less frequent cases, it does help to lose weight directly (without exercise or adequate rest).
See how this diet could help you lose weight:
- Less weight gain
- Less food consumption (if accompanied with sufficient hydration)
- It could improve leptin sensitivity (by having an anti-inflammatory effect)
- It would not produce a rebound effect, nor an increase in ghrelin as a result.
- Improves general health, even lowering blood pressure, improving lipid profile and even reducing the risk of cancer, diabetes, and other diseases.
This diet is not a caloric deficit (low-calorie diet), much less a starvation diet. It is recommended to avoid excesses, even trying to make some effort not to eat impulsively, but it is also based on consuming calories until satiety.
It is based on a calorie replacement dietary approach, preferring foods of plant origin, even as a primary source of protein. This coincides with this recent study .
Author: Wigberto Marciaga
(Translated with Google translator) Original article in spanish: Dieta: Bajar peso (saludable) (+40 estudios)
Index:
What is the best diet to lose weight in a healthy way?
Diet is something to take into account, and one of the main factors - perhaps the main one - when trying to lose weight.
Therefore, to write this article, information was researched and sought in various studies on the subject.
To lose weight in a healthy way, the most recommended diet, according to various health reports (such as this one from the WHO), is based on:
- Consume foods of plant origin as the primary source of calories in the diet (whole grains and legumes)
- Reduce the consumption of free sugars (these are added sugars, not the natural ones found in foods)
- Eat little fat (especially trans and saturated fats)
- Eat fruits and vegetables
- Prioritize the consumption of fish and poultry as a source of protein of animal origin, limit the consumption of red meat and avoid processed meats (ham, sausage, chorizo, hamburger meat, bacon, etc.)
- Limit milk and dairy products to two servings daily
When we talk about losing weight in a healthy way, foods of plant origin are usually superior to those of animal origin (with the exception of those refined or ultra-processed).
(Some examples of processed foods would be canned fish preserved in oil, canned vegetables or fruits, ham, breads, cheeses, etc.
Substances are added to processed foods that modify their natural state, such as preservatives or flavorings, which can range from natural substances such as salt and smoke, to laboratory chemicals such as monosodium glutamate - which, although it is an abundant amino acid in nature, it is synthetically produced in laboratories -, sweeteners such as sucralose, and even vitamins and minerals with the intention of "enriching" them nutritionally.
As for ultra-processed foods, these are foods that do not come from modified foods, but rather their components are completely made from chemical substances -possibly extracted from foods-, examples: chewing gum and some nutritional drinks.
There is a link between the consumption of processed and ultra-processed foods with various diseases, such as cancer, type 2 diabetes and cardiovascular diseases, as well as obesity; but a direct relationship could not be demonstrated.
However, perhaps not all of these unnatural foods cause the same harmful health effects.)
Vegetables have chemicals that are not found in foods of animal origin, such as polyphenols.
Among the most notable polyphenols for health, including to reduce the risk of cancer, are flavonoids, which are classified as:
- Antivirals
- Antibacterial
- Anti-inflammatories
- Antifungals (anti-fungal)
- Antioxidants
- Antitoxics
Studies indicate that these plant substances not only prevent cancer, reducing the risk of suffering from it, but can also be useful during the treatment of the disease . In addition, studies indicate that flavonoids help cardiovascular health.
Another substance found in various foods of plant origin, and studies link it to a lower risk of suffering from cancer due to its consumption, are phytosterols.
And another plant compound that provides health benefits, according to studies , is dietary fiber (or dietary fiber). Dietary fiber can reduce inflammation in the body, also reducing the risk of cardiovascular diseases.
But fats, mainly, and sugars, could have an adverse effect on cardiovascular health.
These aforementioned substances (polyphenols, flavonoids, phytosterols, fiber) are not found in foods of animal origin.
Vegan and vegetarian diets, such as the macrobiotic diet , seem to be the most recommended for health.
Fats (vegetable and animal): cardiovascular, heart, cancer and disease
Studies indicate that high consumption of saturated fat, frequently present in foods of animal origin, increases the risk of suffering from cardiovascular diseases and liver diseases, including liver cancer .
In fact, studies on the subject indicate that consuming fat (regardless of the type of fat) slightly increases the risk of suffering from prostate cancer.
However, it is mentioned that saturated fat of animal origin would not be the only main risk factor for cancer, but is also linked to the type of iron found in foods of animal origin (heme iron).
Therefore, as various studies indicate , consuming meats, especially processed (sausages), and beef, is directly associated with an increase in the risk of suffering from cancer.
While pork was associated with colon cancer in women, and in a study in China salted pork was considered a mutagenic agent that would cause stomach cancer. And in another study , a relationship was found between pork consumption and gastric cancer, but it was related to H.pylori infection.
Finally, both animal and plant foods have fats.
polyunsaturated fats
Polyunsaturated fats are considered one of the essential fatty acids, so their consumption is recommended in moderation. These fats may be the most beneficial for maintaining stability between glucose and insulin, according to a study .
But polyunsaturated fats are also related to an increased risk of tumors, according to a study . While another study relates it to an increased risk of suffering from cancer. And one more study links polyunsaturated fats with an increased risk of breast cancer.
In fact, it is indicated that there is still a higher risk of suffering from breast cancer as a consequence of the consumption of polyunsaturated fats, even in those who consume less palinsaturated fats than saturated fat.
Although polyunsaturated fat is found in foods of plant origin, its quantity is usually small, since these foods are usually low in fat. And, in some cases, such as walnuts, although there is a notable amount of polyunsaturated fat, its amount, in relation to that of monounsaturated fat, is noticeably lower.
However, it may not be advisable to follow a diet based on nuts, or to eat too many.
These fats are also found in foods of animal origin, such as pork, beef, and chicken (especially pork), in the form of omega 6 and omega 9 fatty acids.
In their omega 3 form (EPA and DHA), polyunsaturated fats are usually found in some fish such as tuna and salmon. This version is much healthier, as is the one found in walnuts and flaxseed.
Polyunsaturated fats were very popular in previous years, as they did not represent a danger to cardiovascular health compared to saturated fats.
These polyunsaturated fats are also found in vegetable oils in considerable quantities, which are usually used for frying.
When fried with this type of fat, the toxicity of the food considerably increases, and the longer the oil is reused, the greater the increase in toxicity, according to a study .
Studies suggest that it is not the total amount of fat that would most influence cancer, but the type of fat consumed.
But, other studies indicate that the amount of fat consumed can lead to obesity, and the activation of inflammatory pathways, as it produces changes in the intestinal microbiota.
Finally, the fats most associated with cancer are trans fats of industrial origin, not so much natural trans fats. Special care should be taken with frying using industrial oils.
Extra virgin olive oil would be the most recommended option for frying, according to a study , but it is better for sautéing, or other types of cooking, and it is even better for health if consumed raw. This vegetable oil, rich in monounsaturated fats, could increase HDL cholesterol levels (considered positive) and reduce LDL cholesterol levels (considered negative). Additionally, at least one study has linked it to cognitive improvements.
In conclusion: maintaining a low consumption of fats in relation to carbohydrates and proteins could be beneficial in reducing the risk of cancer and cardiovascular diseases.
You should mainly consume monounsaturated fats (olive oil, canola oil, avocado) due to their stability (resistance) at high temperatures. And avoid fried foods, preferably not eating fried foods, although if you do fry, use olive oil.
Proteins (vegetable and animal): usefulness of proteins for weight loss and their impact on health
Proteins are essential for the functioning of the body, and are also useful for maintaining muscles, producing satiety, and increasing thermogenesis, according to studies .
They also help bone mineralization, according to studies . And the studies also do not find a link between relatively high protein consumption, from 1.2 to 1.6 grams per kilo of weight (higher than what doctors recommend) and bone diseases, or kidney problems.
It seems that proteins are the most effective macronutrients for health and well-being.
However, although there are studies that mention that high protein consumption can help lose weight and reduce the risk of type 2 diabetes; Proteins of animal origin would increase the risk of suffering from kidney diseases.
Due to this, there are studies in which it is recommended that high protein diets (high in protein) to lose weight be carried out under medical suppression. Well, these diets are related to an increased risk of kidney disease and demineralization.
Furthermore, consuming little fiber, by limiting the consumption of foods of plant origin in high-protein diets or those that are high in fat, could affect the health of the immune system by compromising the intestinal microbiota. And increase the risk of heart disease by reducing fiber consumption. As proposed by a study from Shishuan University.
On the other hand, at least one study suggests that consuming 1.5 grams of protein per kilo of weight, or 25 grams of protein per meal (intake), could increase the risk of cardiovascular disease.
Finally, a study with mice showed that a diet low in protein and high in carbohydrates favored the immune response against cancer, as a consequence of the improvement of T cells.
Carbohydrates: the primary energy source of the human body
Carbohydrates represent the best source of energy for the human body, however they have also been associated with weight gain, although there are studies that link them with weight loss and maintaining a healthy weight.
What is the reason for this apparent contradiction?
Studies point to the type of carbohydrates, or the type of carbohydrate-rich foods, that are consumed.
For example: white bread would promote weight gain, while whole wheat bread would promote loss or maintenance of a healthy weight.
White rice would promote weight gain, while brown rice would promote healthy weight loss and maintenance.
And, while there are sources of healthy carbohydrates (including grains, fruits, and vegetables), there are also unhealthy carbohydrates.
Refined sugar, a carbohydrate harmful to health that promotes obesity
Refined sugar, popularly added to many foods, is linked by various studies as a substance harmful to health, which affects the cardiovascular system, increases the risk of suffering from type 2 diabetes, and other diseases.
Although, not only would it be sugar, but also other artificial sweeteners could have adverse health effects.
Added sugar in drinks and juices increases the risk of cancer, according to study . This risk was not observed in 100% natural juices.
There are several studies that link refined sugar with cancer. However, it seems that the worst way to consume it, according to studies , is mixed with liquids.
Beverages sweetened with refined sugar are indicated to promote metabolic syndrome (related to cancer) and type 2 diabetes.
Furthermore, studies suggest that the consumption of refined sugar, in addition to increasing cardiometabolic risk (possibly insulin resistance), promotes obesity.
In summary, various studies link refined sugar (a source of simple carbohydrates) with cancer, diabetes, cardiovascular diseases, and obesity. Here we have mentioned a few.
White bread or whole wheat bread?: about health and weight loss
In addition to being naturally more nutritious, having more proteins, vitamins, minerals, and essential fats, than refined flour; The consumption of whole wheat bread, like other whole foods, is linked by various studies as beneficial for reducing the risk of cancer, heart, cardiovascular, respiratory, and other diseases.
While studies suggest that non-whole grains do not generally increase the risk of cancer, it has been observed that refined grains (refined white flour, for example) may increase the risk of gastric cancer.
The only type of cancer in which no benefits were observed from consuming whole foods was prostate cancer, however, no drawbacks were found from their consumption either.
On the other hand, one study links the consumption of refined grains (such as white flour) with a greater risk of colon cancer, while another study links it with breast cancer.
Furthermore, whole wheat bread, due to its soluble fiber (present in other foods of plant origin), reduces glycemic indexes significantly more than white bread, showing lower insulin peaks than white bread up to 120 minutes after consumption.
Studies also suggest that efforts should be made to reduce starch consumption to better control blood glucose . And whole wheat bread could improve the adequate absorption of nutrients, due to its fiber, by delaying gastric emptying.
Regarding the absorption of nutrients, a study indicates that more than 50 days are required for the human body to correctly adapt to the consumption of whole wheat bread. After that, the human body could absorb micronutrients such as zinc and magnesium from whole wheat bread, without major inconveniences. With the exception of its calcium.
To optimize zinc intake, another study indicated that it should be consumed along with dairy, beef, or eggs.
Regarding excretion, it was found in a study that whole wheat bread can support excretion processes considerably more than white bread, finding greater fecal production, with less expulsion of acids (including bile) and steroid compounds from the body, in those who consumed whole wheat bread. Which was considered positive.
Another study indicated that whole wheat bread increases satiety (it can help reduce appetite), but after 180 minutes no differences were observed in terms of glycemic index with white bread.
Finally, the consumption of white bread is related in studies to weight gain and the accumulation of fat in the abdomen, while the consumption of whole wheat bread is related to weight loss and less accumulation of abdominal fat.
White rice or brown rice?: about health and losing weight
The consumption of brown rice is linked by studies to benefits for metabolism and endothelial response. Also, in studies with Asian Indians, consumption of brown rice was found to reduce glucose levels.
On the contrary, a study indicates that consumption of white rice can increase the risk of diabetes.
However, another study indicates that the benefit on glucose levels of brown rice would only be in individuals without type 2 diabetes. Although, it would benefit these patients, as it increases HDL cholesterol (considered healthier).
Furthermore, another study with overweight or obese individuals links the consumption of rice bran together with plant sterols (beans, vegetables, fruits, whole grains, vegetable oils), with a reduction in LDL cholesterol (considered to be more harmful to the health).
And a study with Asian women pointed out that the consumption of multigrain rice reduces the risk of breast cancer.
While in another study , now with obese rats, it was indicated that rice bran can reduce blood pressure, cholesterol concentration, and regulate pancreatic secretion, in addition to improving brain function.
The central point of the previous study was that rice bran can modulate fat metabolism, helping against obesity (useful for weight loss), fat accumulation, and fat accumulation in the liver.
However, it must be clarified that rice bran is not found in white rice, only brown rice has rice bran. Therefore, the health benefits described above would only be reported in consumers of brown rice.
Diet to lose weight: recommendations and conclusion
As we have seen throughout the entire text, diets based on complex carbohydrates as a primary source of energy (whole foods, vegetables, fruits) are those that provide the greatest benefits and the least risks for health.
In addition, these diets can also provide considerable benefits for weight loss, since studies link many of these foods with positive effects on weight loss and maintaining an adequate weight.
Although foods of animal origin could also be useful for losing weight, and could even contribute to health by preventing cardiometabolic diseases, their little or no impact on diseases such as cancer, or even their contribution to the emergence and development of the disease, makes them noticeably less convenient than those of plant origin.
For this reason, any diet based on foods of animal origin as a primary source of energy, or even protein, is not recommended.
However, it may be advisable to maintain a diet that includes foods of animal origin due to their greater bioavailability of some nutrients. In addition, due to the contribution of vitamin B 12, since this is not found in foods of plant origin.
Although low-calorie diets could be the most effective in the short term for losing weight, surpassing pills, exercise, and other diets, these diets tend to produce undesirable metabolic and hormonal changes, which will lead to weight loss in the medium and long term. In a relatively short time, the weight lost.
It is advisable, in this case, to replace calories, rather than reduce them.
Eat your fill, but avoid refined carbohydrates (refined sugar, artificial sweeteners, white flour products), including those that contain them, and fried foods. In addition to eating less foods of animal origin.
So, in conclusion, the daily diet could be something like:
Complex carbohydrates (including vegetables and fruits): 70%
Proteins (especially of plant origin): 25%
Fats (especially of vegetable origin): 5%
However, this can vary, and a day of the week can be chosen to increase the consumption of meat and other foods of animal origin:
Proteins (mostly plant-based): 45%
Complex carbohydrates: 40%
Fats (especially of animal origin): 15%
Or, it could also be maintaining a low range of meat consumption each week. Considering not eating processed meats, and consuming beef no more than 1 pound to 1.5 pounds weekly.
In the case of meats such as pork, it is preferable to avoid its consumption because it does not have the health benefits of chicken or fish meat, and because it does not have the nutritional contribution of beef, which is rich in iron ( heme), and vitamin B 12.
In addition, meats tend to have many organisms that are dangerous to humans compared to vegetables (viruses, bacteria). An example of this is pork, which usually carries the parasite that causes trichinosis , a disease that in severe cases can cause encephalitis and heart failure, among other serious (potentially lethal) conditions.
Finally, although it is not exactly part of the diet, it seems appropriate to mention the need to supply the body with vitamin D.
This requires exposing yourself to sunlight outside for at least 5 minutes a day. And between 10 and 20 minutes if it is cloudy (preferably 10, unless it is very cloudy, dark). At the hours between 9:00 AM and 12:00 PM; and between 5:30 PM and 6:30 PM
It does not work if it is behind glass, it has to be a direct exposure that hits the arms, legs, and part of the face.