Cutting calories can have health benefits, even if you don’t need to lose weight. In a two-year study, non-obese participants who cut 300 calories from their diets lowered their cholesterol levels, blood pressure, inflammation and other key health indicators.
Mountains of evidence show that obese people benefit from eating less and losing weight. Now a study suggests that even healthy people who aren’t obese can reduce their risk of chronic diseases, including type 2 diabetes and heart disease, simply by cutting 300 calories a day.
The two-year study, published in July 2019 in The Lancet Diabetes & Endocrinology, found that people under 50 who were normal weight or overweight and had healthy levels of cholesterol, blood pressure and blood sugar could be healthier with a moderate diet. calorie reduction. Basically, six cookies, 30 chips, or 2/3 cup of vanilla ice cream are just over 300 calories, depending on the product.
Study participants lost an average of 5kg over the course of the study, but a detailed analysis revealed that only about 25% of the benefits were directly related to weight loss, says the study’s lead author. These results suggest that there is something about caloric restriction itself that improves health. The results are important because this is the first long-term caloric restriction intervention in healthy non-obese people to show that moderate caloric restriction significantly improves cardiometabolic risk factors.
Could eating less be the best medicine?
The researchers randomly assigned the participants to either the calorie restriction group or a control group that had no food intake restrictions. The caloric restriction group consisted of 143 people (44 men and 99 women), while the control group consisted of 75 people (22 men and 53 women). The study population was 76% White, 15% African American, and 9% Asian/Native American/Pacific Islander, with a median age of 38 years. The average baseline body mass index (BMI) of the participants was 25.1, which puts them in the normal to overweight range.
The researchers chose a younger, mostly normal-weight population for a few key reasons. The researchers designed this study based on results already seen in calorie-restricted animal trials. In most cases, the earlier caloric restriction begins, the greater its effects on life expectancy and healthy life expectancy. Healthy life expectancy is the period between the start of the intervention and the onset of the disease. The researchers wanted to see what benefits, if any, caloric restriction might have for people who are not overweight.
During the first month of the study, subjects ate three meals a day designed to reduce their daily calorie intake by 25% and become familiar with their new normal. After one month, the participants were able to choose from a variety of eating plans that the researchers modified to accommodate different cultural preferences. In addition to receiving training in the basics of caloric restriction, the participants attended group and individual counseling sessions during the first six months of the trial.
Maintaining a 25% calorie reduction proved difficult despite the support received from the participants. Most of them did not reach the established goal, since they only reduced, on average, 12% of their calories at the end of the test.
Although they did not reach the goal set by the researchers, the participants in the restriction group tended to eat less fat than the control group. At the same time, they saw a large increase in their intake of vitamin K and magnesium, which are indicators of a generally healthy diet, which includes foods like green vegetables, whole grains, and legumes, such as beans, lentils, edamame, and chickpeas.
Impressive health benefits
After two years, the calorie-restricted group experienced many health improvements, including:
A significant decrease in total cholesterol and LDL, the “bad” cholesterol.
a 24% drop in serum levels of triglycerides, a type of fat in the blood, as well as improved insulin sensitivity (reducing the risk of type 2 diabetes)
a significant reduction in systolic, diastolic, and mean blood pressure (although baseline blood pressure values were normal for participants at the start of the trial)
A significant reduction in the metabolic syndrome score, which takes into account waist circumference, systolic blood pressure, HDL (the “good” cholesterol) levels, triglycerides, and blood sugar to determine certain risks, like heart disease.
a reduction in a biomarker that indicates chronic inflammation and has been linked to heart disease, cancer, and cognitive decline.
These results show that altering caloric intake could reduce the burden of diabetes and cardiovascular disease that we have in this country. It would be difficult to find a drug combination that would achieve the type of reductions achieved in the calorie restriction group. Although the participants who reduced their calorie intake lost about 10% of their body weight, this is not the determining factor in these results. There’s something about caloric restriction, a mechanism that researchers don’t yet understand, that drives these improvements.
Caloric restriction: the new fountain of youth?
There could also be implications for what caloric restriction interventions could do for long-term health, even for people who try it for a set period of time rather than a lifetime.
Although not tested or part of this study, the researchers believe that caloric restriction, even in normal-weight youth, could help “reset baseline,” that is, slow down the time it takes people in developing. potentially serious diseases. The next steps in the research would be to combine caloric restriction with other lifestyle interventions, such as moderate physical activity, and track the changes. It would be interesting to compare the continuous calorie restriction used in this study with other methods, such as intermittent fasting, to see how it might improve cardiometabolic risk factors.
A simple way to try to limit calories
Cutting 300 calories a day may seem daunting, but there’s no need to count calories. The easiest way to do this is to not eat after dinner. This is where most of the unnecessary calories come from and this is where you can pack a punch without too much pain.
Follow the sports diet to lose weight in a healthy and sustainable way
The sports diet is the newest and most promising weight loss method on the market. Unlike other diets that are based on caloric restriction or special food combinations, the sports diet focuses on the level of activity. The theory behind this is that if you are more active, you will naturally eat less.
Although there is no single approach to fitness and weight loss, the sports diet can be a good option for those who want to lose weight without giving up their favorite foods or resorting to extreme measures. But what is this? And how can you start using it today? Read on to find out.
What is the principle of the sports diet?
The Sports Diet is a nutrition plan specifically designed to meet the demands of sports training and competition. The key principle of the sports diet is to ensure that the athlete’s body has the right mix of nutrients to support optimal performance.
To achieve this, the sports diet emphasizes foods rich in complex carbohydrates, lean proteins and healthy fats. These nutrients provide the energy and substrates necessary for muscle contraction, proper cell function and recovery after exercise. In addition, the sports diet also includes foods rich in vitamins, minerals and antioxidants, which help protect cells from damage and strengthen the immune system. Used correctly, the sports diet can be a powerful tool to optimize sports performance.
Who can follow a sports diet?
Many people think that the sports diet is only for athletes. However, the principle of the sports diet can be applied to anyone who wants to improve their health and physical performance. Anyone who wants to optimize their performance in a sport can benefit from a sports diet. This type of diet is designed to help the body function at its best by providing the right combination of nutrients. The details of a sports diet vary according to individual needs, but there are common elements.
For example, many people need to consume more protein than the average person to help repair and build muscle tissue. They may also need to increase their carbohydrate intake to fuel their activity level. A sports diet can help ensure that a person receives all the nutrients he needs to perform at his best.
Some recommend the sports diet to lose weight in a healthy and lasting way.
Anyone who has ever dieted knows that there are many different approaches to losing weight. Some swear by low-carb diets, while others believe cutting out sugar is the key to losing weight. But what if there was a way to lose weight by eating like a professional athlete? This is where the sports diet comes in.
Although not for everyone, the sports diet can be an effective way to lose weight, build muscle, and improve athletic performance. This diet is based on the principle of eating for sustenance, rather than pleasure, and thus eliminates most processed foods and junk food. Instead, it is based on 100% healthy and wholesome meals that will provide sustained energy throughout the day. Although it takes a while to get used to this new way of eating, many people find the results worth it.
Losing 9 kilos in 15 days, does it tempt you?
The sports diet is based on the principle that by eating the right foods, you can increase your metabolism and burn more calories. It is rich in protein and fiber to increase the feeling of satiety and reduce appetite, thus preventing the risk of overeating.
With this diet, you should strive to follow two distinct phases, each with its own set of challenges. During the offensive phase, you should consume 3 meals with a large amount of protein while eliminating carbohydrates and fats from your diet. This can be difficult to do, especially if you are used to eating high-carbohydrate foods.
During the stabilization phase, you should carefully monitor your caloric intake and limit yourself to 1,200 cal for the first few days and then allow yourself 1,500 cal moving up to 1,800 cal. The objective of this second phase is to help your body to better assimilate all the nutrients ingested during the previous week. For this program to work, you must be very disciplined, both in food and in sports. But if you stick with it, you’ll be rewarded with a dream body!
The 7 secrets of the Okinawan diet
Intrigued by the longevity of the people of Okinawans, Japan, researchers have studied their diet to try to discover its secrets. Here are 7 of the most interesting findings on the Okinawan diet.
The Okinawan diet is often touted as the secret to a long and healthy life. And it is not for less: the Okinawa region in Japan has one of the highest concentrations of centenarians in the world. While many factors contribute to the longevity of Okinawans, their diet is considered one of the key elements. But what exactly do they eat?
They eat a lot of sweet potatoes.
One of the most interesting findings that researchers have made is that Okinawans eat a lot of sweet potatoes. Sweet potatoes are a good source of vitamin A, which is important for healthy skin and eyesight. They are also a good source of fiber, which helps regulate digestion. Plus, sweet potatoes are low in calories and fat, making them an ideal food for people trying to lose weight. While there is no single answer to the question of why Okinawans live so long, the high consumption of sweet potatoes is certainly a contributing factor.
They eat small portions.
Okinawans generally eat small meals, taking time to savor each bite, stopping when they feel satisfied rather than full. This helps prevent overeating and maintains a healthy weight. Additionally, Okinawa is known for its abundance of fresh fruits and vegetables, which are packed with essential nutrients. The Okinawan diet also includes plenty of fish, which is a good source of heart-healthy omega-3 fatty acids. Combined with moderate physical exercise and strong social connections, it’s no surprise that Okinawans enjoy such long and healthy lives.
They eat a lot of vegetables.
Vegetables make up a large part of the diet for Okinawans, who typically eat more than 5 servings a day. This is in contrast to the Western diet, which is high in meat and processed foods. Okinawans’ high consumption of vegetables is probably one of the reasons why they enjoy such a long life. Vegetables are full of essential nutrients for good health and are low in calories and fat. They also contain antioxidants, which can help protect against disease. All of these factors contribute to a longer and healthier life.
They eat fish regularly.
Fish is an excellent source of protein, omega-3 fatty acids, and other essential nutrients for good health. It’s also low in calories and fat, making it a smart choice for people watching their weight. Furthermore, fish is known to be good for the heart and brain, two organs that tend to deteriorate with age. Not surprisingly, studies have shown that people who eat fish regularly tend to live longer than those who don’t.
They consume moderate amounts of pork.
Although pork is not as prominent in the Okinawan diet as it once was, it is still eaten in moderation. While pork is known to be a significant source of calories in many traditional Japanese diets, Okinawans eat only small amounts. They prefer to eat a lot of vegetables and fish. This diet is believed to be one of the reasons Okinawans have such low rates of heart disease and obesity.
They drink green tea every day.
Green tea is rich in antioxidants, which help protect cells from damage. It also contains compounds that have been shown to boost metabolism and promote weight loss. Additionally, green tea has been linked to a lower risk of heart disease and various types of cancer. Considering all of these health benefits, it’s no surprise that green tea is a staple of the Okinawan diet.
They practice “hara hachi bu”.
A Japanese saying that means they eat until they are only 80% full. And research has shown that this practice can lead to a longer life.
One of the reasons that hara hachi bu can be beneficial is that it can help prevent overeating. And we know that overeating can lead to a host of health problems, including obesity, heart disease, and diabetes. By eating less, Okinawans can avoid these problems.
Another reason is that it gives the body time to properly digest food. When we eat too much, our body has a hard time digesting all the food. This can lead to indigestion, bloating, and other problems. Conversely, when we only eat until we are 80% full, our body finds it easier to digest food.
5 reasons to add beef stew to your winter menu
When most people think of French cuisine, they envision dishes like coq au vin and cassoulet, wintery dishes that are perfect for cold weather. But there is another French dish that is perfect for winter: pot-au-feu. This beef stew is made with root vegetables and herbs, making it the perfect cold-weather dish. If you’re looking to add a French twist to your winter menu, try the pot-au-feu!
The stew is easy to prepare.
You don’t have to be a great chef to make a delicious stew. Just put everything in the pot and bring it to a simmer.
Pot-au-feu is a classic French dish that is simple and delicious. Traditionally, it is made with beef, carrots, onions, and celery, but there are many variations. The most important thing is to use good quality ingredients and cook the meat gently until tender.
The stew can be served with potatoes, rice, cat grapes, and is usually accompanied by a simple salad. This dish is not difficult to prepare, but it does require some time and patience. With its abundant flavors and simple ingredients, pot-au-feu is a classic dish everyone can enjoy.
The stew is affordable.
Pot-au-feu is a great way to optimize your food budget. Even a modest pot-au-feu can easily feed four people. If you’re looking for a hearty meal that won’t break the bank, the pot-au-feu is definitely worth a try.
The pot-au-feu is versatile.
Pot-au-feu remains one of the most simple and versatile French dishes. While ingredients may vary by region or recipe, the basic stew consists of beef, carrots, turnips, celery, leeks, and potatoes cooked in water or beef broth. The broth obtained is usually served as a hearty soup, while the meat and vegetables are served as the main course.
Due to its simple list of ingredients and long cooking time, pot-au-feu is often considered a rustic dish. However, it can be easily dressed up with a few simple additions. For example, adding a few herbs or spices can give the stew a more refined flavor, while a drizzle of wine or brandy can add a touch of sophistication. Get creative and experiment with different seasonings and ingredients to find your perfect stew recipe. Therefore, it continues to be appreciated by both hobby cooks and professional chefs.
The stew is comforting.
Few French dishes are as comforting as pot-au-feu. A classic dish is often considered the national dish of France. There are many reasons why this dish is so comforting. First of all, it is full of flavor. The veal is slowly cooked in a vegetable and herb broth, resulting in a rich and complex dish.
Pot-au-feu is also a hearty dish, perfect for a winter meal. The combination of protein and vegetables makes it a filling dish, without being too heavy. Finally, the pot-au-feu is a dish that embodies the best of French cuisine. Simple but elegant, it recalls the know-how and care in preparing an excellent meal. Whether you’re looking for a cozy winter dinner or an elegant way to show your guests some French hospitality, the pot-au-feu is sure to hit the mark.
The stew is nutritious.
This dish is usually very varied and full of nutrients. Beef is a good source of protein, while vegetables are full of vitamins and minerals. The broth also helps add flavor and moisture to the dish. Since it helps to break down food and make it easier to digest. In addition, the stew is usually served with a piece of bread, which provides extra carbohydrates and fiber. And since it’s usually slow-cooked over low heat, this cooking method preserves the nutrients in the ingredients. In general, pot-au-feu is a hearty and healthy dish that can be enjoyed as part of a balanced diet.
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