With the obesity epidemic within the US at an all-time high – nearly 70% of Americans are chubby or obese – many individuals may benefit from losing a few pounds. However, losing a few pounds is difficult for a variety of reasons. Also, some persons are tempted to decide on a “diet of the month” or a plan they've examine online or heard from family and friends. Unfortunately, these diets are sometimes not very nutritious, and even with some weight reduction, may not ultimately improve health.
So, is there any profit to improving the standard of 1's weight loss program without weight reduction? The answer is yes. Three randomized clinical trials (the gold standard in nutrition research) have shown that by improving what you eat, you may reduce cardiovascular risk aspects, equivalent to hypertension, LDL (bad) cholesterol, and triglycerides. can improve, and improve your health.
Examination of evidence
A study evaluated the effect of the DASH (Dietary Approaches to Stop High Blood Pressure) weight loss program on blood pressure. Researchers recruited 460 chubby and obese adults with borderline hypertension. They provided participants with meals based on the DASH weight loss program guidelines. The DASH weight loss program is defined as: low in saturated fat and dietary cholesterol; Rich in potassium, magnesium, calcium and fiber; emphasizing fruits, vegetables, whole grains, and low-fat dairy products; including fish, poultry, nuts, and seeds; and limiting pork, sweets, and sugary drinks. To prevent any effect of weight changes on the outcomes, the researchers adjusted calories to stop weight gain or weight reduction. At the top of the 11-week study, the participants' blood pressure was significantly lower than their baseline blood pressure.
gave A second study Already checked out the very healthy DASH weight loss program after which added sodium limits. Study participants on the DASH weight loss program, who were assigned to the bottom sodium limit (1,500 milligrams per day), experienced reductions in blood pressure just like those on blood pressure medication.
gave Third trial examined whether changing just a few components of the unique DASH weight loss program could further improve risk aspects. The study, called OMNI HEART (Optimal Macronutrient Intake for Heart Disease Prevention), checked out 164 chubby and obese adults with prehypertension or stage 1 hypertension, and a few carbohydrates within the DASH weight loss program. Replaced with healthy protein (fish, nuts, beans, nuts, beans). and legumes) or unsaturated fats (from olive oil, nuts, avocados, and nut butters). Again calories were kept neutral to avoid weight gain or loss. The results showed that substituting healthy protein or healthy fats for among the carbohydrates reduced LDL (bad) cholesterol, blood pressure, and triglycerides greater than the DASH weight loss program alone.
Putting it into practice
In summary, for chubby or obese individuals with borderline hypertension, deal with every day intake of vegetables, fruits, whole grains, low-fat dairy, nuts, and lean sources of protein. Following the DASH weight loss program can reduce this consequently. Blood pressure. Limiting high sources of sodium, including any canned, convenience, and processed foods, and high-sodium condiments equivalent to salad dressings, pickles, and soy sauce, can reduce blood pressure much more. Substituting some healthy fats or healthy proteins for some carbohydrates in your weight loss program can further improve your heart risk aspects by lowering triglycerides and LDL cholesterol.
Most importantly, for many who are chubby or obese, losing a few pounds is just not the one strategy to improve your health. Making healthy food selections each day could make a positive difference.
| The DASH eating plan | ||
| Food group | Round servings | Example of 1 serving |
| Vegetables | 4-5/day | 1 cup raw, leafy greens or 1/2 cup cooked |
| fruit | 3–4/day | 1 cup berries, 1 medium apple |
| whole grain* | 4–6/day | 1 slice whole-grain bread, 1/2 cup cooked |
| Low-fat or fat-free dairy | 2 days | 1 cup yogurt or milk |
| Nuts, beans, seeds | 4-5/week | 1/4 cup nuts, 2 tbsp. Nut butter, 1/2 cup beans |
| Oils and fats* | 3/day | 1 tbsp oil, 2 tbsp. Garnish the salad |
| Fish, poultry, or lean meat | 6 or less/day | 1 ounce of fish, poultry, or lean meat, 1 egg |
| Sweets | 5 or less / week | 1 tbsp. Sugar, 1/2 cup syrup |
| For the OMNI Heart Eating Plan: Limit fruit to three servings per day and whole grains to 4 servings per day, and increase healthy protein (fish, beans, legumes, nuts, nut butters) or healthy fats (olive oil, avocado, nut butters). , nuts). | ||