"The groundwork of all happiness is health." - Leigh Hunt

Benefits of a healthy weight loss plan – with or without weight reduction

With the obesity epidemic within the US at an all-time high – nearly 70% of Americans are obese or obese – many individuals may gain advantage from shedding weight. However, shedding weight 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 plan 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 possibly can reduce cardiovascular risk aspects, reminiscent of hypertension, LDL (bad) cholesterol, and Can improve triglycerides, and improve your health.

Examining the evidence

A study evaluated the effect of the DASH (Dietary Approaches to Stop High Blood Pressure) weight loss plan on blood pressure. Researchers recruited 460 obese and obese adults with borderline hypertension. They provided participants with meals in keeping with the DASH weight loss plan guidelines. The DASH weight loss plan 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 forestall 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 plan after which added sodium limits. Study participants on the DASH weight loss plan who were prescribed the bottom sodium limit (1,500 mg per day) experienced a discount in blood pressure much like that achieved by blood pressure medication.

gave Third trial examined whether changing a couple of components of the unique DASH weight loss plan could further improve risk aspects. The study, called OMNI HEART (Optimal Macronutrient Intake to Prevent Heart Disease), checked out 164 obese and obese adults with prehypertension or stage 1 hypertension, and DASH. Replace some carbohydrates within the weight loss plan with healthy proteins (fish, 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. Results show that substituting healthy protein or healthy fats for a few of the carbohydrates lowers LDL (bad) cholesterol, blood pressure, and triglycerides greater than the DASH weight loss plan alone.

Putting it into practice

In summary, for obese 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 plan can reduce this consequently. Blood pressure. Limiting high sources of sodium, including any canned, convenience, and processed foods, and high-sodium condiments reminiscent of 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 plan can further improve your heart risk aspects by lowering triglycerides and LDL cholesterol.

Most importantly, for many who are obese or obese, shedding weight will not be the one technique to improve your health. Making healthy food selections daily 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).