5 Diets That Are Supported By Science

The next time you want to grab a fattening snack, reach for some sugar-free gum instead. Chewing some types of gum gives you fresh breath and can also help manage hunger, control snack cravings, and aid in weight loss. Any weight loss is likely to be because you are being careful about what you are eating, reducing high-fat and high-sugar foods as well as overall calories. Weight loss can be achieved without exercising dietary restrictions also, given that you are regular with your daily workouts and are eating food at the right time. Practicing moderation also stands out to be a key component for healthy weight loss.

Eating the right foods can help prevent many problems—cardiovascular problems, diabetes, obesity, and osteoporosis, to name a few. No doubt many people behave in unhealthy ways around food; they overeat, eat the wrong things, or think about eating too much.

Some foods, such as fresh fruit, contain some natural sugars. But sugars are also added to many foods such as sweets, cakes, biscuits, chocolates and fizzy drinks. Foods and drinks high in sugar are usually high in calories, so if you eat or drink them often, you can put on weight. Regularly having sugary foods and drinks also puts you at risk of tooth decay. Guidelines recommend that you don’t eat more than 30g of free sugars a day – this is around the same as seven sugar cubes.

Maintaining your immune system requires an intake of proper vitamins and minerals. Eating a well-balanced diet, including fruits, vegetables and food low in fats, will help support a healthy immune system. AFat does not accumulate in a day and so, losing it all in one go isn’t really possible. While there are diets that promise to get rid of fat in a short time, these do more harm than good and should be avoided. While it is possible to lose some amount of fat in a week, with continuous efforts, you will be able to lose more belly fat.

Yogurt was perhaps the biggest surprise on the list of foods linked with less weight gain, Mozaffarian says. They cite some other research finding that changes in gut bacteria from eating yogurt may help in weight control. “But it’s very hard to achieve that when you’re eating highly refined, packaged foods.” But that wasn’t the case with those eating roughly the same number of calories each day, but whose carbs included more refined, packaged, and processed foods, or starchy vegetables such as potatoes.

It’s a very strict and prescriptive diet, which some people like. It’s easy to follow, and you don’t need to weigh food or count calories.

Their waistlines expanded three times more compared with the group that ate unrefined and less processed “whole” foods. It’s not carbohydrates, per se, that lead to weight gain, but the type of carbs eaten. Their research shows that people who ate more refined and processed foods, such as white bread and white rice, had more belly fat. If your goal is to lose weight in a sustainable way, make sure to combine healthy sleep habits with a balanced diet and exercise routine. Reducing carbohydrates in the diet is a great way to lose weight and improve health.