New York: Reducing people’s options for junk foods helps them to cut back on the number of calories they take in, but it doesn’t reduce their overall calorie load or help them lose weight, according to a US study. “Limiting variety was helpful for reducing intake for that type of food group. It appeared that compensation occurred in other parts of the diet,” said Hollie Raynor, a professor at the University of Tennessee and lead author of the study.
The results of the study, which appeared in the American Journal of Clinical Nutrition, offer a cautionary note to dieters who may be limiting their food variety. Previous studies have shown that people with less variety in their diets tend to be more successful in losing weight and keeping it off. First, watch the following video for a simple and natural home remedy for weight loss.
Weight Loss Home Remedy
Raynor said she wanted to see if restricting options for high-calorie, low-nutrition foods, such as ice cream, cookies, and chips could help people lose weight.
Raynor’s team asked 200 overweight and obese adults to make lifestyle changes aimed at losing weight. These included taking part in group meetings that discussed healthy behavior, eating a calorie-reduced diet, and increasing physical activity.
Half of the people were also told to limit the junk food in their diet to just two options with the idea that monotony in the menu leads to a lack of interest in the food.
Over the 18 months of the study, people in the limited junk food group ate fewer types of treats each day – two to three – than the other group, which ate about four. They also ate fewer daily calories from junk food.
At six and 12 months into the study, the people in the low-variety group ate about 100 fewer junk food calories each day than the other group. By the end of the study, they were eating 80 fewer junk food calories each day.
Both groups ate fewer total calories over the course of the study and lost weight. But the overall reduction in calories and weight loss – around 4.5 kilograms (10 lbs.) – was the same in each group.
“It makes sense to try and reduce the amount of variety in the diet, but human beings enjoy eating, so they will find other food components to consume than the ones that are being limited,” said Alexandra Johnstone, a researcher at the University of Aberdeen in Scotland, who was not involved in the research.
She added that to make a limited variety of diets work, it will be important to also limit the portion sizes. Raynor said that the message to dieters is that if they are trying to lose weight by restricting the variety in their food choices, they should be aware of their other food choices so it doesn’t undermine their efforts. via dawn
Keto Diet for Weight Loss
The keto diet is a high-fat, low-carbohydrate diet that has been shown to be effective for weight loss. The diet works by forcing the body to burn fat for energy instead of carbohydrates. This is done by restricting carbohydrate intake to less than 50 grams per day. When the body doesn’t have enough carbohydrates to burn for energy, it starts to break down fat into ketones, which can then be used for energy.
There are many benefits to following a keto diet for weight loss. First, the diet can help you lose weight quickly and easily. In fact, studies have shown that people who follow a keto diet can lose up to 2-3 pounds per week. Second, the diet can help you reduce your appetite and cravings.
This is because the diet is high in fat and protein, which both help to keep you feeling full. Third, the diet can help you improve your overall health. Keto diets have been shown to improve blood sugar control, insulin sensitivity, and cholesterol levels.
If you’re interested in trying a keto diet for weight loss, there are a few things you need to know. First, it’s important to talk to your doctor before starting the diet. This is especially important if you have any health conditions, such as diabetes or heart disease.
Second, you need to make sure that you’re getting enough nutrients. Keto diets can be low in certain nutrients, such as fiber, vitamin C, and vitamin B12. So, it’s important to talk to your doctor or a registered dietitian about making sure that you’re getting enough of these nutrients.
Here are some tips for following a keto diet for weight loss:
- Start by tracking your carbohydrate intake. This will help you to make sure that you’re staying within the recommended limits.
- Focus on eating healthy fats. Good sources of healthy fats include avocados, nuts, seeds, olive oil, and fatty fish.
- Eat plenty of protein. Protein helps to keep you feeling full and satisfied. Good sources of protein include meat, poultry, fish, eggs, and dairy.
- Avoid processed foods. Processed foods are often high in carbohydrates and unhealthy fats.
- Drink plenty of water. Water helps to keep you hydrated and can help to suppress your appetite.
- Get enough sleep. Sleep is important for weight loss and overall health.
If you follow these tips, you can successfully lose weight on a keto diet. Just remember to talk to your doctor before starting the diet and make sure that you’re getting enough nutrients.