Posted September 07, 2018 07:27:57 If you’re trying to lose weight and are struggling with how to get started, it’s important to be mindful of the foods you’re not eating, a study has found.
A team of scientists at the University of Leeds, who conducted the study, found that people with a healthy diet should not include all of their favourite foods on their daily diet.
Rather, they should eat fewer of the ‘bad’ foods, including the most unhealthy and the most nutrient-poor.
The study, published in the British Medical Journal, found people who did not eat healthy foods in general were more likely to suffer from obesity, type 2 diabetes and cardiovascular disease.
It was a surprising finding, says the study’s lead author, Dr Rebecca Prentice, an obesity expert and an obesity researcher at the Leeds Medical School.
She says: ‘If you are overweight or obese, you need to reduce your intake of the bad foods to avoid the problems.’
What are the bad food choices?
A number of things can cause obesity and type 2 diabetias.
Some of these include: sugar-sweetened drinks, sweetened soft drinks, fruit juices, dairy drinks and packaged food, such as chips, cereal and snacks.
Many processed foods contain refined sugars, like corn syrup and high fructose corn syrup.
Many people also eat a lot of refined carbohydrates, such high-fructose corn syrup, and refined fats, like butter and palm oil.
Dr Prentice says there is an urgent need for dietary change to tackle obesity and the effects of obesity on health.
People are still eating the unhealthy foods because of the low-calorie nature of the food, and because of its association with obesity, diabetes and heart disease.
‘The bad food choice is not going to go away,’ she says.
‘People are still going to be eating junk food.
‘It’s not just junk food, it can be bread, pasta, potatoes, cakes, pasta sauces, pasta dishes, ice cream and pizza.
‘So what we need is to get rid of that, to make a healthy choice of foods that have a balance of nutrient value and a lot more of the good foods.’
The study also looked at the impact of having a healthy lifestyle on the health of people with obesity.
They found that those who had a healthy eating plan for weight loss were less likely to have diabetes, heart disease and high blood pressure.
However, those who were not eating healthy foods had a greater risk of diabetes, cardiovascular disease and other health problems.
Eating healthy food in general is not always easy, Dr Prentices says.
It can be tricky to know what is the right thing to eat, especially if it’s something you’ve had for a while and it’s a relatively new food that you’ve started with.
It’s also worth considering whether the health benefits are worth the cost.
For example, it may be beneficial to take up a more physical activity and perhaps limit the amount of sweets you eat, as it may lower your blood sugar.
Dr Alison Anderson, a dietician at the Mayo Clinic in Rochester, Minnesota, says that when it comes to diet, people often make choices that may be healthy or not.
‘I don’t think the idea of eating junk or not eating junk is wrong, but there are also many things people do in their lives that are unhealthy and they should be aware of what is good for them,’ she said.
‘There are many things that you can do to lose excess weight that may not be necessarily healthy, and therefore people may need to consider whether it’s good for their health to eat a more healthy diet.’
How many calories are there in a serving?
‘The calorie is not the number of calories,’ says Dr Anderson.
‘A serving of a typical apple has around 3,000 calories, so there’s around 30 calories for each one of those apples.
‘One serving of orange juice has about 3,300 calories.
If you were eating one serving of apple juice every day, it would be around 8,000.
‘For an apple you’d need to eat 3,200, so you would have about 1,000 extra calories for an apple every day.’
Eating more calories in general will lead to a lower body mass index, which measures how much fat your body has and how lean you are, Dr Anderson says.
That means your body weight will decrease.
A healthy diet does not need to include a whole lot of sugar or fat, and a healthy portion of fruit and vegetables may be more than enough to fill you up, she says, although not all fruits and vegetables are equal.
‘In general, I think people should eat a small portion of healthy foods every day,’ she adds.
How much energy does a serving of fruit or vegetables provide?
It’s difficult to know exactly how many calories a serving provides, as many of the nutrients are not known for their full, satiating capacity.