Foods to limit if you want to lose weight effectively

Animal foods have a big impact on body weight and cutting them out is most effective for weight loss.

1. Cutting down on processed animal foods helps you lose more weight

Low-fat, plant-based diets like veganism are linked to many health benefits including weight loss, reduced risk of heart disease, blood sugar control, and anti-inflammatory properties.

A recent study in the journal Nutrition and Metabolism found that a plant-based diet can help with weight loss, but cutting out processed animal foods leads to greater weight loss.

Cutting out processed animal foods helps you lose more weight.

The current study is a secondary analysis of a randomized clinical trial conducted between January 2017 and February 2019. This study investigated whether the degree of food processing influences the effects of a plant-based diet on body weight. The primary hypothesis was how plant and animal foods within the NOVA food classification system (a food classification system based on the degree of food processing) affect body weight.

The study group included overweight adults aged 25–75 years with a body mass index (BMI) between 28 and 40 kg/m2. Exclusion criteria were smoking, alcohol or drug abuse, diabetes, pregnancy or breastfeeding, and current adherence to a vegan diet.

Study participants were randomly assigned to either a vegetarian group or a control group in a 1:1 ratio. The control group did not change their dietary habits, while the vegetarian group avoided animal products and minimized their oil intake.

Body weight was measured at baseline and week 16. Using the NOVA system, foods were classified according to their degree of processing and origin. Average daily intake from three-day dietary records was estimated for each participant and used for analysis. Category 1 included unprocessed or minimally processed foods; category 2 included highly processed ingredients; category 3 included highly processed products with added preservatives, salt, and sugar; category 4 included ultra-processed foods.

Results, changes in animal food consumption across all categories were positively associated with changes in body weight.

During the 16-week study period, a reduction in processed animal food intake of 50 g/day was independently associated with a one-kg weight loss, independent of changes in energy intake. A one-kg weight loss was also independently associated with a reduction in unprocessed or minimally processed animal food intake of 93 g/day.

Furthermore, a one-kilogram weight loss over the study period was independently associated with a reduction in ultraprocessed animal food intake of 120 g/day. No association was observed between changes in BMI and the ratio of type 4 to type 1 foods of plant or animal origin.

Although processed foods have been suggested to cause weight gain, this current 16-week randomized trial demonstrated that minimizing consumption of animal foods and replacing them with low-fat plant-based foods, regardless of their level of processing, was associated with clinically significant weight loss.

In conclusion, these findings suggest that replacing animal products with low-fat plant-based foods may be an effective weight loss strategy in overweight adults, even when including significantly processed plant-based foods.

2. Tips to reduce animal-based foods in daily meals

Reducing your consumption of processed animal foods can have many health benefits and help you lose weight effectively. This is because processed animal foods are often high in saturated fat and cholesterol, which increase the risk of heart disease. Diets high in red meat and processed meat have also been linked to an increased risk of diabetes and cancer.

While plant foods are generally lower in calories and fat than animal foods. Increasing your consumption of fiber-rich plant foods can help improve digestive function and better control blood sugar. Fiber in plant foods helps create a feeling of fullness, reduces cravings, and aids in weight loss.

Replacing unhealthy animal foods with healthier foods is good for your health and aids in weight loss.

However, cutting down on processed animal foods requires a change in habits and a step-by-step approach. We should start by replacing unhealthy animal foods with better sources such as:

• Replace red meat with lean protein and plant protein sources such as: White meat, skinless poultry, fish, beans, tofu, tempeh...
• Limit processed foods from animals such as: sausages, bacon, cold cuts, processed frozen foods, fast food...
• Gradually reduce the amount of meat consumed in daily meals.
• Read food labels carefully, checking for saturated fat, sodium and sugar content.
• Increase consumption of plant foods such as vegetables, whole grains, nuts, etc.

It is important that people ensure a balanced diet, providing enough protein and essential nutrients from other food sources combined with a suitable exercise regimen to maintain good health and lose weight effectively.

Van Anh

Source: https://giadinh.suckhoedoisong.vn/loai-thuc-pham-can-han-che-neu-muon-giam-can-hieu-qua-172250325164425843.htm