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Saturday, 6 July 2019

5 Diets That Are Supported by Science


5 Diets That Are Supported by Science
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5 Diets That Are Supported by Science

There are...a lot of popular diets out there. So we thought we’d create a simple video investigating which ones are scientifically sound, and actually work. From the outside it seems like a simple equation: your weight is determined by the balance between the calories you take in, and the calories you burn. By changing what you eat or your activity level, you can tip this equation towards weight gain or loss. Which brings us to our first category of diets: Calorie Restriction. Companies like Weight Watchers claim you can eat whatever you want,



as long as you stay below a prescribed number
of daily calories. Getting all your calories from junk food is technically allowed, but from a health perspective, it’s important to think of the nutritional value of the foods too. If you don’t, you risk heart problems, nutrient deficiencies and chronic health issues. Calorie Restriction with Optimal Nutrition or CRON diets, generally reduce their caloric intake by 20% while still meeting the daily nutritional requirements. For example, instead
of having a whole apple, a CRON dieter will
just have the apple skin, which contains most of the nutrients. If used properly (and not excessively), calorie restriction can be a safe and effective tool for weight loss. Next up is Carb Restriction. Many diets like the South Beach, Atkins, or Zone Diet suggest
that carbs are the enemy of the fit body you’ve
always dreamed of. The ideology claims that when more carbs are taken in than burned off, the liver converts them into fats. But for most healthy, reasonably active people, carbs are broken down to glucose and transported to the cells for energy. Very little is actually turned into fat. In response to excessive glucose, the body uses insulin to turn it into glycogen, which is stored in the liver and muscles.

from simple sugars like honey, fruit or sugar are more readily turned into triglycerides or fat than complex carbs like whole grains and veggies. If you consistently eat way more than necessary, and most calories are simple carbs, then these will be converted to fat. Low carb diets often have extreme restriction at first; no starches like bread or pasta, and no sugars including from fruits or even alcohol. This can lead to some intense side effects, including constipation, dry mouth, bad breath, fatigue, dizziness and nausea. In studies, carb restriction dieters tend to lose weight faster, initially, compared to those simply using calorie restriction,

returns in later phases when you’re encouraged to eat normally again. On top of this, the Atkins diet, for example, promotes caloric intake from high-fat and high-protein sources, which means meats, cheeses, cream, butter and...losing weight? Sounds pretty good right? But many doctors show concern over the high intake of saturated fat - that may lead to more ‘bad’ cholesterol and therefore an increased risk of heart disease. Some claim these kinds of diets are dangerous and unhealthy, given that they promote the limitation of foods like carrots, sweet potatoes, or apples, that provide the body with important micronutrients and vitamins. Instead, people require supplements, which the body is not able to absorb as effectively as vitamins, minerals and micronutrients in whole foods. Then there are High Protein Diets. The main principle is that protein rich foods are not
as easily broken down by the body and take
more energy to digest than carb-rich food. This means you won’t feel hungry again as quickly, and you’re more likely to run a caloric deficit than if you ate the same number of calories from carbs. The Paleo Diet, for example, suggests that 10,000 years ago agriculture was introduced, and the human diet changed from hunter-gathers eating primarily meat, wild fruits, veggies and nuts, to diets containing more grains.

isn’t designed to digest these processed foods like grains, dairy, and breads. Some also believe that grains lead to inflammation related health problems, but this is largely untrue except in the case of people with celiac disease. But because of it’s straightforward guidelines, many find it easy to follow, and it does promote more nutrient absorption. However, as paleo cuts out all grains and legumes, we lose an important source of dietary fibre necessary to keep our bowels running smoothly. Not to mention the high protein leads to nitrogen production meaning stinky farts! Add to that constipation which allows your digested material to sit longer in the large intestine and continuing to decompose and...yup. Smelly farts.

call the “Just Stop Eating” Diets. Those looking to ‘get slim quick’ might be tempted
to only eat cabbage soup for 7 days, or do
the ‘Master Cleanse Diet’ which only allows salt water in the morning and a concoction of water, maple syrup, lemon and cayenne pepper through the day, and a laxative tea at night - but these diets are exceptionally unhealthy. Not only is most of your weight loss from water weight, but there are many side effects such as dizziness, fatigue, dehydration and nausea.

tongue, which some claim is the toxins leaving your body, but it’s actually due to swelling and a yeast infection of the mouth. And after going through all that, you’re likely to gain any weight lost after stopping. Then of course there are straight up crazy diets. Like eating cotton balls dipped in

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