Guide To The Best Diets For Weight Loss
According to the latest figures released in 2019, more than seventy percent of Americans are overweight or obese. Being overweight or obese can increase the risk of cardiovascular disease, stroke, diabetes, and some forms of cancer. In addition, individuals who struggle with excess weight tend to have higher blood pressure, cholesterol, and blood glucose, and they are more likely to experience gallstones, liver issues, varicose veins, and osteoporosis than those who are at a healthy weight. To assess weight, doctors routinely use a measure known as the body mass index, a ratio that takes into account an individual's height and weight. Doctors might also use waist circumference and body fat measurements to obtain more detailed information. Individuals who are overweight or obese are generally encouraged to use dietary modifications and increased exercise as a first line of treatment. Some patients may need to take prescription medications to achieve their weight loss goals, and patients classified as obese could be considered for bariatric surgery.
The nutritional approaches described below are some of those typically recommended for improved weight control.
Mediterranean Diet
The Mediterranean diet is based on the traditional cuisine eaten in the coastal areas of Italy, France, Spain, Greece, and northern Africa through the 1960s. Meals are built around whole grains, fruits, vegetables, legumes, and nuts. Fish, olive oil, and limited amounts of red wine are also considered staples of this nutritional approach. Unhealthy fats such as trans fats and saturated fats are avoided, and meat and added sugars are minimized. Examples of meals that fit into the Mediterranean diet include wholegrain oatmeal, hummus with pita bread, Greek salad with balsamic vinegar and olive oil dressing, and minestrone soup. Studies show individuals who follow this dietary method have a lower risk of cardiovascular disease, and diabetes patients on this eating plan tend to have better blood sugar control.
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Intermittent Fasting
Intermittent fasting is an eating approach in which patients restrict their eating periods to specific time frames, abstaining from food at all other times. There are several variations of fasting patients may want to consider. For beginners, experts suggest an eight-hour eating window is used. This means the patient will fast for sixteen hours a day and consume all meals within eight hours. Many followers of this approach choose to eat between noon and 8 PM. As patients become more comfortable with intermittent fasting, they may want to try more advanced approaches that require longer fasting periods. For example, some followers use the 'eat-stop-eat' method., which includes a twenty-four-hour fast. Patients stop eating after dinner on a day of their choice, and they do not eat again until dinner the following day (approximately twenty-four hours later). Most individuals begin by doing one twenty-four-hour fast per week, and some individuals who have been following this approach for a long period can do two of these fasts per week. Fasting reduces blood sugar, and many individuals lose weight with this method. Unlike other approaches, it does not require any calorie counting, and patients are free to eat any type of food during their eating periods. Individuals taking medication and those with diabetes should consult their doctor to ensure fasting is safe for their health needs.
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