It has been popular for a long time, but people still do it and still get results.
This includes, but is not limited to:
People tend. To (and discussed), what distinguishes these third-party systems
So far, this "debate" not productive.
Not for much less.
Perhaps, instead of arguing, we need to focus on all the things that these diets have in common,
The chances are good that there general laws that produce from the map results, and can, no matter what, there is the rest of your diet.
The truth is that all plans (or "species to eat") mentioned, and all submitted are compatible with the long-term health plans, some important similarities.
Here are six common things that all "plan" success.
1. They are low in added sugar
Added sugar [1] is the only thing worse ingredient in foodstuffs.
Although some people can easily tolerate moderate amounts of sugar most people [2] eat too much ( 1 ).
(Overloaded, when people eat too much sugar, liver, is forced to convert sugar into fat 2 , 3 ).
Some fat in the liver blood as VLDL-cholesterol, triglyceride sent increase, but a part of the liver at the moment ( 4 , 5 ).
Sugar is one of the main factors for the disease NAFLD ( 6 , 7 ).
It was also associated with many diseases, including some of the largest causes of death worldwide. This includes obesity, type 2 diabetes and heart disease ( 8 , 9 , 10 , 11 ).
Sugar is also "empty" calories because there is a lot of energy with literally nothing of essential nutrients.
Almost everyone agrees that sugar is bad . For this reason, the most successful diets are to reduce priority added sugar.
[3]
Conclusion: It is generally accepted that a lot of added sugar is unhealthy and the most successful diets recommended limit.
2. Eliminate refined carbohydrates
Another ingredient that people agree, is not healthy is refined carbohydrates [4] .
Refined carbohydrates are usually removed advantageous grains that were all things.
The most common is refined wheat [5] flour consumed in large quantities in the Western countries.
Refined grains by pulverizing the whole grains and remove the bran and endosperm, fiber and nutritious parts are made of.
Therefore, refined grains contain a little strength [6] , chains of glucose molecules.
Refined Starch is a large amount of energy almost essential nutrients (empty calories).
Is without the fiber in whole grains found, can cause the blood sugar levels in the blood thickness quick tips, leading to cravings and overeating few hours later, when the blood sugar level falls apart ( 12 , 13 ).
Studies have shown the intake of refined carbohydrates with a variety of metabolic disorders such as obesity, type 2 diabetes and heart disease (linked 14 , 15 , 16 , 17 , 18 ).
Although some systems (such as paleo, low carb), things go a step further and eliminate grain together, to emphasize all successful systems at least limiting the refined grains and replace healthy counterparts throughout.
Conclusion: Every successful diets eliminate refined grains such as wheat flour, which is very unhealthy. However, some plans, the things one step further and completely eliminate grains.
3. Industrial vegetable oils are removed
Industrial vegetable oils [7] recently in the human diet.
Until about 100 years ago, just do not have the technology to process it.
These include soya oil, rapeseed oil [8] , corn oil, cotton seed oil and others.
There are many problems, [9] with these oils. A key is the high omega-6 polyunsaturated fatty acids, most people eat too [10] to ( 19 ).
It is shown that the linoleic acid [11] , are the most important omega-6 oils are vegetable fat in the cells of the body (turned 20 , 21 ).
It fits LDL lipoproteins [12] , which makes them more susceptible to oxidation. This is a key step in the process of heart disease ( 22 , 23 , 24 ).
You can also help dysfunction, a first step in the path to heart disease (endothelial 25 , 26 ).
You actually cause or protect against heart disease is controversial. Some observational studies show that the protection are, however, many controlled studies suggest that they are dangerous [13] ( 27 , 28 , 29 , 30 ).
In addition, there are numerous studies, the observation consumption of vegetable oil cancer ( 31 , 32 , 33 , 34 ).
Moreover, as do these oils very uncomfortable [14] , and removed almost all the valuable nutrients from the oils. Classified Therefore, refined grains and sugars and vegetable oils such "empty" calories.
Of all the diets and eating habits to be provided with long-term health compatible, none of them includes industrial vegetable oils.
Note that this does not apply coconut oil or olive oil . which are very different and very healthy
[15] [16]
Conclusion: industrial vegetable oils are incredibly dangerous and contribute to many problems at the cellular level. To be no diet compatible with demonstrated long-term health contains vegetable oils.
4. Eliminate trans fats
Almost everyone agrees that artificial trans fats [17] are in poor health.
Trans fats are usually made from vegetable oils "hydrogenation", which is solid at room temperature and increases the life (manufactured 35 ).
Many studies that trans fats to increased inflammation and strong associations between consumption of trans fats and heart disease (found 36 , 37 ).
Trans fats are toxic, natural and there is absolutely nothing positive about it.
Conclusion: Trans fats are very toxic, by hydrogenation of vegetable oils. Many studies show a link to inflammation and diseases such as heart disease.
5. They are rich in vegetables and fiber
To eliminate the different "regimes" all kinds of food.
To minimize plant-based diet (or eliminate) the power, while the low-carb diets and paleo eliminate grains.
But one thing that is plans include all vegetables.
It is generally accepted that vegetables are healthy and the evidence warrants. Many studies show that eating vegetables with a lower risk of disease (associated 38 , 39 , 40 ).
Vegetables are rich in antioxidants, all kinds of nutrients and loaded with fiber [18] , which contributes to the loss of weight and feeds the bacteria in the gut [19] ( 41 , 42 , 43 ).
Most plans are also fruits . Even low carb diets allow small amounts of berries and fruits (a diet low in carbohydrates is not no carbs).
[20]
Conclusion: Every successful systems include all eat a lot of vegetables and fruits in most cases. These foods are rich in antioxidants and healthy prebiotic fibers.
6. Focus on food rather than calories
One interesting thing that all these diets have in common is that none of them focus on caloric restriction.
Instead, they focused on the entire room, ingredient, healthy [21] foods.
Although calories are important for weight control, simply by limiting calories regardless of the food you eat is rarely effective in the long run.
Instead of trying to lose weight [22] or to restrict calories [23] , make it your goal to nourish your body and healthier.
The most successful schemes involve a lifestyle change that whole foods and weight loss follow as a natural side effect contains.
Credentials
- ^ sugar (authoritynutrition.com)
- ^ Most people (authoritynutrition.com)
- ^ sugar is bad (authoritynutrition.com)
- ^ carbohydrates (authoritynutrition.com)
- ^ wheat (authoritynutrition.com)
- ^ strength (en.wikipedia.org)
- ^ vegetable oils (authoritynutrition.com)
- ^ rapeseed oil (authoritynutrition.com)
- ^ many problems (authoritynutrition.com)
- ^ to (authoritynutrition.com)
- ^ linoleic acid (en.wikipedia.org)
- ^ lipoprotein (authoritynutrition.com)
- ^ harmful (authoritynutrition.com)
- ^ very uncomfortable (www.youtube.com)
- ^ coconut oil (authoritynutrition.com)
- ^ olive oil (authoritynutrition.com)
- ^ trans fats (authoritynutrition.com)
- ^ fibers (authoritynutrition.com)
- ^ in the intestine (authoritynutrition.com)
- ^ fruits (authoritynutrition.com)
- ^ healthy (authoritynutrition.com)
- ^ lose weight (authoritynutrition.com)
- ^ calories (authoritynutrition.com)
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