Diet and Health Articles 2018
This is a summary of several articles about health. These diet and health articles are from January-February 2018.
What Diet Works Best?
“We eat to fill our stomach and, if that’s with vegetables, we tend to lose weight, whereas if it’s with chocolate or French fries, flushed down with a soda, we gain weight.”- Professor Veerman
Studies are now showing it isn’t the “diet” it is the consumption of calories below maintenance that matters. Keto, low carb, Mediterranean, Adkins, and all other diets have one thing in common. If you aren’t currently dieting and you switch to one of these, you will be eating less overall calories than you were before.
Genetics also do not play the factor that we thought were once the case. The consumption of calories vs. expenditure is still the formula for weight loss for 99.9% of the population.
When it comes to dieting, it is about the quality of food vs. the quantity of it. Some foods like beans are high in carbohydrates, however have been shown to aid in weight loss because they tend to keep you fuller longer. The same amount of carbs per serving of beans, in candy, will not keep you full and will cause you to want to eat more sooner rather than later. The reason why simple processed carbohydrates play a bad role in your nutrition is because of insulin. When simple carbohydrates hit your stomach, blood sugar rises and insulin is pumped into your blood stream. Insulin, the transport hormone, then moves calories to be stored as fat. You do not want this to happen.
Ultimately it comes to calories in vs. calories out, the quality of those calories do make a huge difference. You would be suffering if you would only eat a low calorie diet of candy each day. You would feel constantly hungry and may cause medical conditions. Same would be true if you ate a high saturated fat diet. Everything in moderation is key, however I personally like higher protein diets to help the body build more lean, calorie-burning, muscle.
Crash Diet Risks
Tried a crash diet to lose weight? A crash diet is eating around 600-800 calories a day for an extended period of time. A study from Oxford University showed that even though people who ate between 600-800 calories a day for 8 weeks lost weight, their heart gained 44% more fat and then returned to normal over 8 weeks.
Crash diets are not recommended to anyone unless under the care of doctor. People with heart issues should be especially careful.
Diabetes App + Diet eliminates Type 2 Diabetes
Type 2 diabetes affects nearly 400 million worldwide. Type 2 diabetes is a condition in which blood sugar isn’t managed properly in the body due to insulin resistance. A new study shows that the app Virta Monitoring along with Keto dieting has reversed or lowered the usage of insulin in 94% of subjects.
The key to type 2 diabetes management is changing diet, monitoring your blood sugar, and working out.
Link Between Depression and Diet
A new study out of Australia shows that diet and depression are linked. Processed carbohydrates and fatty foods are linked to depression. The study states that these foods cause inflammation and also increase BMI. This study showed that teens who ate healthier, had less risk of depression. Whole grains, fish, vegetables and fruits are important to protect from depression and obesity.
Summary
Eating healthy has effects on our minds, health, and weight. It is never too late to put your health first. Diets low in processed sugars have multiple benefits. If you need help finding a diet, message me on instagram.com/mbamuscle247.
Thank you for reading Diet and Health Articles 2018.
Dustin Holston
Personal Trainer
Sports Nutritionist