WEIGHT LOSS OR WEIGHT MANAGEMENT?

Two thirds of the adult population in the industrialized world are overweight, and half of those even obese. With severe consequences for health and longevity. However, cutting down the quantity of food is not enough, focusing on its quality and organization of our diet is equally important. Read on to learn more about.  

THE PHILOSOPHY BEHIND

Lacking appropriate body weight is one of the leading health issues in the industrialized world. With two thirds of the adult population in the industrialized world being overweight, and half of those even obese, i.e. at least 30% beyond of what it got to be. With severe consequences for health, with special reference to cardiovascular events and all-case mortality.  
 
However, even if you understand how important weight loss may well be for your health and longevity in general, you may still run in circles as the victim of malnutrition.  
 
Not to be understood in this case in terms of not enough food – but lack of right nutrients, and at the right time.  
 
As clearly indicated by recent research at the University Hospital AlvaroCunqueiro in Vigo, Spain. Scientifically verified also at, inter alia, the University of Florida in Gainesville, FL, and the National Jewish Health hospital in Denver, CO.

WEIGHT MANAGEMENT – SCIENTIFICALLY VERIFIED

Fortunately, there are ways to manage our weight with respect to quantity, quality and organization of our diet, in line with nature.
 
Inter alia,

Healthy diet

In line with recommendations of the American Heart Association (AHA),  healthy diet should be made up as follows:

• 50% fruits and vegetables
• 25% whole grains (including brown rice and oatmeal)

and

• 25% protein

         Surrounded by

• 25-30 grams (g) of fiber daily.

 
Vice-versa, avoid

• fatty red meat
• processed foods
• foods with added oils/butter/sugar
• baked goods
• white bread
• bagels

Mindful Eating

Mindful eating is more than just ‘grab a bite’ where and whenever you can. Rather, it is conscious handling for the best of your health.
 
Based on research at, inter alia, the University of California in San Francisco. 
 
E.g.,

• Choose wisely

 
food you not only like but which is healthy with the appropriate nutrients at the same time.
 
The U.S. Centers for Disease Control and Prevention (CDC) recommend plenty of vegetables, fruits and whole grain. And only low dairy products. Proteins only from lean meats, poultry, fish, eggs and nuts. 
 
At the same time, the CDC discourages of eating much of

• cholesterol containing food
•  trans and saturated fats
•  large amounts of sugar and salt

 

• Eat slowly

 
in order to give your brain the chance telling you when ‘enough is enough’, to avoid over-eating – and overweight.
  

• Take time

 
sitting down, without distraction by watching TV or driving a car at the same time, etc.

Intermittent Fasting

Short-term fasting at regular times during the day up to half a year can well initiate weight loss. With following options:
 

• Alternate Day Fasting (ADF)

 
i.e. eat regular (health food) only every second day.
 

• 5:2 Diet

 
with no food restriction 5 days of the week and 400-500 calories less on the remaining 2 days. 
 

• 16/8 Fasting

 
I.e. limit eating to only 8 hours per day.
 

• Whole day Fasting

 
at certain days of the week
with 2

• Time restricted feeding

 
to eat at a certain time frame (e.g. between 8 a.m. and 3 p.m.) and fasting during remaining hours of the day
 
A0cording to research at, inter alia,

•  Queen Mary’s School of Medicine in London, UK
• University Hospital of South Manchester, UK
• Aarhus University Hospital in Aarhus, Denmark
• Harvard T. Chan School of Public Health in Boston, MA
• National Clinical Guideline Center (hosted by the Royal College of Physicians) in London, UK

 
Based on this research is also the recommendation for

 Low calorie meal plan

as follows.
 

• Breakfast

 

• one medium size slice of whole wheat bread with 2 teaspoons (tsp) jelly
• ¾ cup of orange juice
• ½ cup of shredded wheat with 1 cup of 1% fa2 ounces (oz) of t milk
• 1 cup regular coffee
• Adding proteins to you breakfast (in form of e.g. eggs, quinoa, sardines, oats, porridge, chia seed pudding, etc.) is rising the hormonal satiety effect, avoiding over-eating already in the morning.

 

• Lunch

 

• Roast beef sandwich with 2 medium slices whole wheat bread , 2 ounces (oz) of lean/unseasoned roast beef , 1 lettuce leaf, 3 slices of tomato, and 1 tsp low calorie mayonnaise
• 1 medium apple
• 1 cup of water

 

• Dinner

 

• ½ cup of green beans
• 1 small white dinner roll
• ¾ medium baked potato with 1 tsp mayonnaise on top
• 2 oz salmon cooked in 1.5 tsp vegetable oil
• ½ cup carrots
  
• 1 cup unsweetened iced tea
• 2 cups of water
  

IN A NUTSHELL

Two thirds of the adult population in the industrialized world are overweight, and half of those even obese. With severe consequences for health and longevity. However, cutting down the quantity of food is not enough, focusing on its quality and organization of our diet is equally important.

HAVE ANOTHER UNSOLVED HEALTH PROBLEM?

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DISCLAIMER

All information stated in this blog are for your personal education only, and are not intended to replace the advice of your healthcare provider.