2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
People who follow a diet for calorie restriction for two years, lost weight and fat and had significant health benefits, a new study found.
Even healthy, young and slender people can benefit from reducing 300 calories a day from your diet - a simple lifestyle change that can lead to a big one benefit to heart health, found the study.
The authors of the study say that this approach can reduce the risk of cardiovascular disease, diabetes and obesity, which is likely to increase longevity.
People who followed a two-year calorie-restricted diet had lower blood pressure, lower total cholesterol, a lower risk of metabolic syndrome, and improved insulin sensitivity, researchers at The Lancet Diabetes said. & Endocrinology with lead author Prof. Dr. E. Kraus.
They also lose an average of about 16 pounds, 71% of which is fat. This is the first medium-term study to reduce calories in humans.
The study followed 218 people randomly selected to cut 25% of the calories from their regular diet for two years, or to continue eating just as usual during that period.
Participants are 21-50 years old, healthy and thin or slightly overweight. Various aspects of their health were initially measured, including blood pressure, cholesterol, risk of metabolic syndrome, and insulin resistance.
The food of people who follow the diet is prepared in clinical centers for the first month to understand what a 25% reduction in daily calories looks like. They are also advised on the basics of calorie restriction - for example, reducing the weight of the steak. But the researchers did not try to change their basic diet.
People in the control group continued their normal diet without any dietary intervention or consultation.
People on a diet were asked to maintain a 25% reduction in their daily calories for two years, but on average they consumed 300 fewer calories per day. Even with this reduction, their cardiometabolic risk factors are significantly reduced, the study notes. They have also lost about 10 percent of their body weight, most of it fat.
Why would calorie restriction be so beneficial?
Not everything is due only to the change in weight. There's something else about calorie restriction that seems to have benefits for cardiometabolic factors that we don't really understand.
Combining calorie restriction with other strategies such as intermittent fasting, a low-carb diet, or the Mediterranean diet can help people stick to a healthy lifestyle that provides a slim body in the long run - the best way to promote longevity.
The first thing Krauss says to his patients who need to lose weight is:
Stop eating something after dinner. Just don't eat breakfast after getting up from the dinner table. That would usually solve the problem, he said. - People come to my clinic and tell me that they eat a bowl of ice cream before going to bed, and I just remind them that these calories will not be used - they will be stored - and this is an excess calorie intake from which they they don't need.
Identify an essential component of your diet that you can easily miss. It's usually a piece of bread with 100 calories, Kraus said. At least initially count calories each day to know what 300 calories look like and what you actually eat. After a while you will instinctively know what to eat and what to miss.
Calorie restriction diet it may require a lot of mental focus and discipline to maintain, but it can be achieved by consuming a variety of low-calorie fruits and vegetables, rich in fiber, lean plant and animal proteins and heart-healthy fats.
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