3/30/2017 0 Comments Organic Food Causes Weight LossConsume more than the body burns, weight goes up. Less, weight goes down. But what about the type of calories: Does it matter whether they come from specific nutrients- fat, protein, or carbohydrate? Specific foods- whole grains or potato chips? Specific diets- the Mediterranean diet or the “Twinkie” diet? And what about when or where people consume their calories: Does eating breakfast make it easier to control weight? Does eating at fast- food restaurants make it harder? 11 Foods That Will Make You Gain Weight. Doctors say that having too low body weight can cause health issues like organ.
Read about diseases and conditions that may cause weight loss. Some bad foods can be good for weight loss. You To Lose Your Appetite For Healthier Food. There’s ample research on foods and diet patterns that protect against heart disease, stroke, diabetes, and other chronic conditions. The good news is that many of the foods that help prevent disease also seem to help with weight control- foods like whole grains, vegetables, fruits, and nuts. And many of the foods that increase disease risk- chief among them, refined grains and sugary drinks- are also factors in weight gain. Conventional wisdom says that since a calorie is a calorie, regardless of its source, the best advice for weight control is simply to eat less and exercise more. Yet emerging research suggests that some foods and eating patterns may make it easier to keep calories in check, while others may make people more likely to overeat. This article briefly reviews the research on dietary intake and weight control, highlighting diet strategies that also help prevent chronic disease. Macronutrients and Weight: Do Carbs, Protein, or Fat Matter? When people eat controlled diets in laboratory studies, the percentage of calories from fat, protein, and carbohydrate do not seem to matter for weight loss. In studies where people can freely choose what they eat, there may be some benefits to a higher protein, lower carbohydrate approach. For chronic disease prevention, though, the quality and food sources of these nutrients matters more than their relative quantity in the diet. And the latest research suggests that the same diet quality message applies for weight control. Dietary Fat and Weight. Low- fat diets have long been touted as the key to a healthy weight and to good health. But the evidence just isn’t there: Over the past 3. U. S., the percentage of calories from fat in people’s diets has gone down, but obesity rates have skyrocketed. In fact, study volunteers who follow moderate- or high- fat diets lose just as much weight, and in some studies a bit more, as those who follow low- fat diets. And diets high in such foods increase the risk of weight gain, diabetes, and heart disease. But there are a few reasons why eating a higher percentage of calories from protein may help with weight control: More satiety: People tend to feel fuller, on fewer calories, after eating protein than they do after eating carbohydrate or fat. Researchers tracked the diet and lifestyle habits of 1. People who ate more nuts over the course of the study gained less weight- about a half pound less every four years. Carbohydrates and Weight. Lower carbohydrate, higher protein diets may have some weight loss advantages in the short term. So are potatoes and sugary drinks. The scientific term for this is that they have a high glycemic index and glycemic load. Such foods cause fast and furious increases in blood sugar and insulin that, in the short term, can cause hunger to spike and can lead to overeating- and over the long term, increase the risk of weight gain, diabetes, and heart disease. The good news is that many of the foods that are beneficial for weight control also help prevent heart disease, diabetes, and other chronic diseases. Conversely, foods and drinks that contribute to weight gain. So they have a gentler effect on blood sugar and insulin, which may help keep hunger at bay. The same is true for most vegetables and fruits. These “slow carb” foods have bountiful benefits for disease prevention, and there’s also evidence that they can help prevent weight gain. The weight control evidence is stronger for whole grains than it is for fruits and vegetables. What’s likely happening is that when people increase their intake of these foods, they cut back on calories from other foods. Fiber may be responsible for these foods’ weight control benefits, since fiber slows digestion, helping to curb hunger. Fruits and vegetables are also high in water, which may help people feel fuller on fewer calories. Nuts and Weight. Read more about nuts on The Nutrition Source. Nuts pack a lot of calories into a small package and are high in fat, so they were once considered taboo for dieters. As it turns out, studies find that eating nuts does not lead to weight gain and may instead help with weight control, perhaps because nuts are rich in protein and fiber, both of which may help people feel fuller and less hungry. Ounce for ounce, fruit juices- even those that are 1. So it’s no surprise that a recent Harvard School of Public Health study, which tracked the diet and lifestyle habits of 1. While the recent diet and lifestyle change study found that people who increased their alcohol intake gained more weight over time, the findings varied by type of alcohol. They eat meals that fall into an overall eating pattern, and researchers have begun exploring whether particular diet or meal patterns help with weight control or contribute to weight gain. Portion sizes have also increased dramatically over the past three decades, as has consumption of fast food- U. S. The traditional Mediterranean- style diet is higher in fat (about 4. American diet (3. The diet is also rich in fruits, vegetables, nuts, beans, and fish. A 2. 00. 8 systematic review found that in most (but not all) studies, people who followed a Mediterranean- style diet had lower rates of obesity or more weight loss. But there have been conflicting findings on the relationship between meal frequency, snacking, and weight control, and more research is needed. One study, for example, gave moviegoers containers of stale popcorn in either large or medium- sized buckets; people reported that they did not like the taste of the popcorn- and even so, those who received large containers ate about 3. People who had higher fast- food- intake levels at the start of the study weighed an average of about 1. They also had larger waist circumferences and greater increases in triglycercides, and double the odds of developing metabolic syndrome. There’s increasing evidence that the same healthful food choices and diet patterns that help prevent heart disease, diabetes, and other chronic conditions may also help to prevent weight gain: Choose minimally processed, whole foods- whole grains, vegetables, fruits, nuts, healthful sources of protein (fish, poultry, beans), and plant oils. Limit sugared beverages, refined grains, potatoes, red and processed meats, and other highly processed foods, such as fast food. Though the contribution of any one diet change to weight control may be small, together, the changes could add up to a considerable effect, over time and across the whole society. Willett WC, Leibel RL. Dietary fat is not a major determinant of body fat. Suppl 9. B: 4. 7S- 5. S. 2. Melanson EL, Astrup A, Donahoo WT. The relationship between dietary fat and fatty acid intake and body weight, diabetes, and the metabolic syndrome. Sacks FM, Bray GA, Carey VJ, et al. Comparison of weight- loss diets with different compositions of fat, protein, and carbohydrates. Shai I, Schwarzfuchs D, Henkin Y, et al. Weight loss with a low- carbohydrate, Mediterranean, or low- fat diet. Howard BV, Manson JE, Stefanick ML, et al. Low- fat dietary pattern and weight change over 7 years: the Women’s Health Initiative Dietary Modification Trial. Field AE, Willett WC, Lissner L, Colditz GA. Dietary fat and weight gain among women in the Nurses’ Health Study. Obesity (Silver Spring). Koh- Banerjee P, Chu NF, Spiegelman D, et al. Prospective study of the association of changes in dietary intake, physical activity, alcohol consumption, and smoking with 9- y gain in waist circumference among 1. US men. Thompson AK, Minihane AM, Williams CM. Trans fatty acids and weight gain. Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB. Changes in diet and lifestyle and long- term weight gain in women and men. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. Westerterp- Plantenga MS, Nieuwenhuizen A, Tome D, Soenen S, Westerterp KR. Dietary protein, weight loss, and weight maintenance. Furtado JD, Campos H, Appel LJ, et al. Effect of protein, unsaturated fat, and carbohydrate intakes on plasma apolipoprotein B and VLDL and LDL containing apolipoprotein C- III: results from the Omni. Heart Trial. Appel LJ, Sacks FM, Carey VJ, et al. Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: results of the Omni. Heart randomized trial. Bernstein AM, Sun Q, Hu FB, Stampfer MJ, Manson JE, Willett WC. Major dietary protein sources and risk of coronary heart disease in women. Aune D, Ursin G, Veierod MB. Meat consumption and the risk of type 2 diabetes: a systematic review and meta- analysis of cohort studies. Pan A, Sun Q, Bernstein AM, et al. Red meat consumption and risk of type 2 diabetes: 3 cohorts of US adults and an updated meta- analysis. Abete I, Astrup A, Martinez JA, Thorsdottir I, Zulet MA. Obesity and the metabolic syndrome: role of different dietary macronutrient distribution patterns and specific nutritional components on weight loss and maintenance. Barclay AW, Petocz P, Mc. Millan- Price J, et al. Glycemic index, glycemic load, and chronic disease risk. Mente A, de Koning L, Shannon HS, Anand SS. A systematic review of the evidence supporting a causal link between dietary factors and coronary heart disease. Koh- Banerjee P, Franz M, Sampson L, et al. Changes in whole- grain, bran, and cereal fiber consumption in relation to 8- y weight gain among men. Liu S, Willett WC, Manson JE, Hu FB, Rosner B, Colditz G. Relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle- aged women.
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