The best diet: Quality is number 1, not just calories

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Many people feel overwhelmed by the diet news in the media and you just want to know what to do to get the best diet for you. There are so many diets out there, so which one is the best: quality is number one or not just calories. In this article, we will provide useful information for you to better understand this question.

1. Food quality or calories in food

In recent years, people's diets have become more and more diverse such as low-fat diets, vegans, etc. However, it is difficult to determine exactly what foods are used in each diet. Eating to achieve the best, most optimal health is not well understood. Most people realize that calories are important in their daily lives, but focusing on quality food is equally as important in preventing weight gain and promoting weight loss. Therefore, experts have advised to focus on eating high-quality foods and having appropriate portions for each subject.
High-quality foods include the most unrefined, minimally processed foods such as vegetables, fruits, whole grains, healthy fats and healthy protein sources. "Healthy plate". Processed foods, sugary drinks, refined grains, refined sugars, fried foods, high in saturated and trans fats, and certain foods that raise blood sugar like potatoes,... are considered low quality food.
The slogan “One calorie is one calorie” is a repeated diet slogan, and not overeating is indeed an important health measure. However, rather than focusing on calories alone, new research shows that quality is also a key factor in determining what we should eat and what we should avoid in order to achieve and stay healthy. reasonable weight. Instead of choosing foods based solely on caloric value, think instead about choosing healthy, high-quality foods and minimizing low-quality foods. Researchers at the Harvard School of Public Health's Department of Nutrition show that quality is in fact important in determining what we should eat to achieve and maintain a healthy weight, and concept “calories are calories” means nothing. In a 20-year study of 120,000 healthy women and men, researchers determined that weight change was most strongly associated with eating chips, potatoes, and sugary drinks. and both processed and unprocessed red meat. The researchers concluded that consuming processed foods high in starches, refined grains, fats and sugars can lead to weight gain. Certain foods that have been shown to aid weight loss, such as vegetables, whole grains, fruits, nuts, and yogurt, have long been recognized by researchers. In fact, the researchers did not downplay the importance of calories, but instead suggested that people consume high-quality foods, an important factor in helping people consume fewer calories. ,

2. Healthy diet

Macronutrients in food in recent years have increased due to the development of the agricultural sector in all countries, improved crop quality and higher yield. From low-fat to low-carbohydrate foods, to all three major macronutrients, carbohydrates, proteins, and fats, have become ubiquitous in foods and qualify as dietary standards. optimal eating. Researchers have begun to encourage people to try these "macronutrients" diets to compare, determine which diets are best for them, and then make recommendations. menu for meals.
In a 2007 study published in the journal JAMA compared four low- to high-carbohydrate diets. This 12-month trial followed more than 300 overweight and obese premenopausal women, randomly assigning them to the Atkins (very low carbohydrate), Zone (low carbohydrate), LEARN (high carbohydrate) diets. ). ) or Ornish (high in carbohydrates). After one year, the women in the Atkins diet group lost more weight than the other diet groups. This study also examined secondary outcomes that focused on metabolic effects (such as cholesterol, body fat percentage, sugar levels, and blood pressure), and found that the Atkins group's results were comparable. or more favorable than other dietary groups.
There was no significant difference in weight loss between the other three diets (Zone, LEARN and Ornish).
Another study, published in The New England Journal of Medicine in 2009, challenged the study's findings by testing four different types of diets and showed that reduction level. Mean weight was comparable between different diets. The study followed 800 people for 2 years, assigning subjects to one of four diets: low fat and medium protein, low fat and high protein, high fat and medium protein and fat. High and high in protein. The study also showed that the more group counseling sessions participants attended, the more weight they lost and the less likely they were to recover. This supports the idea that it's not just what you eat that matters, but that behavioral, psychological, and social factors are also important for weight loss.
An additional study, published in The New England Journal of Medicine in 2010, looked at the role of protein and the glycemic index in maintaining weight loss. The researchers first followed a low-calorie diet to lose weight, then tested whether the protein and glycemic index had an effect on maintaining weight loss. Study subjects included nearly 800 overweight adults from European countries who lost at least 8% of their baseline body weight on a low-calorie diet. Participants were assigned one of five diets to prevent weight gain over a 26-week period: a low protein and low glycemic index diet, a low protein and high glycemic index diet, high protein and low glycemic index,- high protein and glycemic index diet or control diet. The high glycemic index low protein diet was associated with significant subsequent weight regain and less weight gain in the groups assigned to the higher protein diet than in the groups given. indicated for the low protein diet, as well as less in the group assigned to the low glycemic index diet than in the group assigned to the high glycemic index diet. These results suggest that increased protein content and slightly decreased glycemic index lead to improved maintenance of weight loss.

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Reference source: hsph.harvard.edu