Fruits and vegetables are best to help get rid of excess weight
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Inclusion in the diet of a variety of whole fruits and vegetables are very good for health. But some of them are of particular interest to those who want to control excess weight.
The purpose of the recently concluded study was to identify the relationship between consumption of certain fruits and vegetables, and body excess weight. The researchers analyzed dietary information obtained from the 133,468 men and women in the United States over a 24-year period.
They figured out how to change the excess weight of the people every four years, and then keep track of which fruits and vegetables they are predominantly consumed. We consider only whole foods (not juice), and the french fries and chips were excluded from the analysis since none of these options is considered to be a healthy way to consume fruits or vegetables.
Fruits and vegetables help to get rid of excess weight
With each additional daily serving of fruit for every four years, people lost about 250 grams of their body excess weight. With each additional daily serving of vegetables, people lost about 100 grams. These figures — not spectacular and almost insignificant changes in excess weight in four years — not very interesting unless you add to the diet of many fruits and vegetables.
It was found that increased consumption of starchy vegetables, such as corn, peas, potatoes, accompanied by an increase in excess weight, while non-starchy vegetables are rich in fiber are best for excess weight loss. Berries, apples, pears, tofu / soy, cauliflower, cruciferous and green leafy vegetables have a strong advantage in terms of weight control.
The following diagram shows how some fruits and vegetables have been linked to excess weight change for four years. The more a product has been associated with excess weight loss, the farther to the left extended the purple line. Note that the X-axis (showing the number of pounds lost or acquired with an additional daily serving of each product) is different on each chart. 1 pound — it is 0.45 kilogram.
It is important to note that this study has some serious reservations. Participants independently provided information about their diet and excess weight, and such reports often contain errors and inaccuracies. The study is mainly attended by health workers with advanced degrees, so the results may be different for other groups.
The study also does not prove that by these dietary changes are caused by changes in excess weight, only confirmed the link.
Scientists have tried to control and other potentially influencing factors, including smoking, physical activity, watching TV in the sitting position and the duration of sleep, as well as the consumption of chips, juice, whole grains, refined grains, fried foods, nuts, fat or fat-free dairy products , sugary drinks, sweets, processed and unprocessed meat, trans fats, alcohol and seafood.
The study was published in the journal PLOS Medicine.