by Tis the season where we turn to that magic diet that will help us shake off those unwelcome COVID-19 and holiday pounds.
There is no shortage of headlines guaranteeing success for anyone following the latest diet. Some of them, such as the Mediterranean or the DASH diet, are balanced and sensible. Others have healthy attributes, especially those who promise 10-pound weight loss per week. Many scrambling from grocery store checkout lines can be overwhelming.
At the end of the day, it is the ratio of calories in and calories out that determines weight loss. If we burn more calories than we eat, we will lose weight.
One of the diets that is becoming more popular these days is intermittent fasting, where you refrain from eating after a certain time of day (after 3 pm until 8 am the next day, for example) or a combination of regular eating days and fasting days or very. low calorie intake (like two 500-calorie days a week).
In a new study published in The Journal of the American Medical Association, 141 participants in a randomized clinical trial lost about the same amount of weight and had similar cardiometabolic benefits whether they practiced intermittent fasting or ate three meals a day. of the day Neither group received any nutrition education or behavioral counseling. After 12 weeks, there was no significant difference in weight change between the groups. But there was a difference in lean muscle mass. The intermittent fasting group lost more lean muscle mass than the three-meal-a-day group.
Other studies have found intermittent fasting to be as effective for weight loss as other diets, but long-term studies have not been done. And very few studies have compared muscle mass. A quality diet and plenty of physical activity – including resistance training – are essential to our good health, and there is no substitute for these recommendations. Intermittent fasting is just a tool, an approach that can be quite effective for weight loss for some people.
The bottom line is if you want to lose weight, do what works best for you. There is no one-size-fits-all diet plan. It could be low-fat; low carb; intermittent fasting; or simply eating less, counting calories and exercising. If you choose a diet rather than a healthy eating plan, take a multivitamin to make sure you get all the nutrients you need.
The key is still calories in versus calories out – which creates a calorie deficit – but it’s important to make sure that the calories you take in are full of nutrients rather than empty calories. 1,500 calories of sweets, fast food and chips do not provide your body with the same nutrients as 1,500 calories of fruit, vegetables, lean meat, low-fat dairy and whole grains. If you want to perform at your peak in 2021, you’ll need to focus on putting nutrient-rich food into your body instead of empty calories.
Q and A
Q: How can I tell if my loaf of bread is whole grain?
A: If you find this difficult, you are not alone. About 47% of people could not tell whether bread was whole grain or not. That’s because advertising on bread labels can be misleading. In a study, people were given a loaf of bread that was truly whole grain and another bread that was labeled “whole grain,” “multigrain” or “made with whole grain.” The most important thing is to look at the list of ingredients rather than the words on the label. What is listed first? If it’s whole wheat or whole oat flour first on the list, it’s a whole grain. Another key is to look at the amount of fiber. Whole grains will have between 2 and 3 grams of fiber per slice of bread.
recipe
With the new year around the corner, most of us are at least thinking about eating healthier. Start with more fruits and vegetables. Here’s a recipe for Caramelized Broccoli and Cauliflower from Dole. Broccoli and cauliflower are both good sources of vitamin C, which supports immunity and good mood. As a bonus, they are low in calories.
CARAMELIZED BROCCOLI AND COFFEE
Servers: 4
2 tablespoons of olive oil
3 cups cauliflower, cut into 1-inch florets
3 cups broccoli, cut into 1-inch florets
1/2 yellow onion, peeled and chopped
1 teaspoon red pepper flakes
1 teaspoon sweet smoked paprika
2 spoons of honey
4 spoons of water
Zest and juice of 1 lemon
Freshly ground black pepper, to taste
Heat the olive oil in a large non-stick pan over a medium heat. Add cauliflower, and spread in one layer. Cook without stirring until underside is lightly browned, 7 to 8 minutes. Flip each floret, and continue cooking, undisturbed, until evenly browned, 7 to 8 minutes. Add broccoli, onion, red pepper, paprika, honey, water, lemon zest, lemon juice and pepper. Cook for an additional 6 to 10 minutes, or until the vegetables are tender. Transfer to the serving dish.
Per serving: 140 calories; 3 grams of protein; 18 grams of carbohydrate; 7 grams of fat; 0 grams of cholesterol; 4 grams of fiber; 40 milligrams of sodium.
Charlyn Fargo is a registered dietitian with the SIU School of Medicine in Springfield, Illinois, and the current president of the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at [email protected] or follow her on Twitter @NutritionRD. To learn more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.
Photo credit: Sam Hojati at Unsplash
