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In recent decades, dieting has become an integral part of popular culture, often portrayed as necessary for achieving ideal body images. This leads many individuals into restrictive eating habits and a negative relationship with food. However, focusing on whole foodsa type of eating that minimizes processed ingredients while maximizing natural, unrefined itemscan pave the way toward healthy weight loss instead.
Let's debunk some popular diets that may not be sustnable for long-term weight management:
The keto diet, characterized by a high-fat and low-carbohydrate intake, is often sold as a quick fix for rapid weight loss. While it can induce ketosiswhere the body burns fat to make ketones instead of glucoseit does not promote sustnable health outcomes.
The Truth: Ketosis was originally designed for our ancestors' survival in times of food scarcity or starvation, but today, its mn use is for dietary purposes like controlling epilepsy. In the absence of a medical need, relying on ketosis as part of an everyday diet can lead to nutrient deficiencies and overall health complications.
A diet rich in whole foods has been shown through numerous studies to support healthier weight management:
BROAD Study: This study involved individuals with heart disease, obesity, or diabetes who were assigned either a whole-food plant-based diet supplemented with vitamin B12 or normal care diets. Participants instructed to eat until satisfied without calorie counting experienced significant reductions in BMI and weight when adhering to the whole-food plant-based diet 4.
Polyunsaturated Fat Reduction: A study on hyperlipidemic women demonstrated that shifting from a refined food diet to one rich in phytochemicals, found primarily in whole foods, helped lower saturated fats while increasing polyunsaturated fats 5. These healthy fats are crucial for reducing LDL cholesterol.
A diet abundant in whole foods can be described as a lifestyle change rather than just a diet. Transitioning gradually by making healthy swaps at each meal can help you achieve your weight loss goals while contributing to an overall healthier, sustnable lifestyle.
provides insights into why focusing on whole foods is crucial for long-term weight management and improved health outcomes, contrasting it with less sustnable fad diets.
BROAD Study: Participants saw significant improvements in BMI when following a whole-food plant-based diet.
Polyunsaturated Fat Reduction: Consuming more polyunsaturated fats found in healthy foods like olive oil and fatty fish can help lower LDL cholesterol.
Q: Do carbs cause weight gn?
A: Excess consumption of any macronutrient, including carbohydrates, can lead to weight gn due to overconsumption. Carbs do contribute to fat storage when they exceed the body's needs for energy.
Q: Should I choose white or wheat bread?
A: Whole grn and whole wheat products are preferable as they mntn their nutritional integrity better than refined options. They also have a lower glycemic index, helping control blood sugar spikes.
Q: Why is juice not as healthy as oranges?
A: While orange juice can be tasty, the juicing process removes fiber from oranges and concentrates sugars, leading to higher carbohydrate content compared to consuming whole oranges which offer slower digestion and better nutrient absorption.
Content by Megan Huff
Reviewed by Kelly Powers, MA, RDNRegistered Dietitian Nutritionist who promotes a holistic approach to nutrition and health, with expertise in recipe development and San Francisco-based culinary lifestyle guidance.
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