As obesity increases, so does the economic burden. The World Obesity Atlas 2023 predicts that in China alone, health spending by overweight people will increase from US$36 million to US$118 million from 2020 to 2035.
A plant-based diet consisting of fruits, whole grains, beans, and starchy vegetables contains enough fiber and water to keep you feeling full, so you're less tempted to snack. It is also rich in nutrients that provide energy and promote good health.
10 tips from experts to lose weight this Lunar New Year – dieting isn’t one of them
10 tips from experts to lose weight this Lunar New Year – dieting isn’t one of them
In his soon to be published book, Power Foods Diet: A revolutionary plan to lock in, tame, and burn calories for easy and lasting weight loss.American nutrition researcher Dr. Neil Barnard has shown that, like over-the-counter weight loss pills, certain plant foods actually cause weight loss.
Barnard, an adjunct professor at the George Washington University School of Medicine and Health Sciences and president of the US-based Physicians Committee for Responsible Care, said that obesity and overweight have become a top health concern. More people say they want easy and effective treatments. And how to lose weight permanently.
“In reality, the best solution to reaching and maintaining a healthy weight is a low-fat, plant-based diet that eliminates animal products. It's effective, inexpensive, and has no side effects.”
The “power foods” that Bernard talks about in his book have three main characteristics.
First, it suppresses your appetite, so you feel fuller with far fewer calories.
Restricting calories often causes cravings and compulsive overeating.Weight often returns to normal after dieting
Second, it traps calories in your digestive tract and carries them out with other waste products before your body can absorb them.
Finally, it boosts your metabolism, so you burn calories faster over the hours after each meal.
Examples of these “power food” types include:
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Berries such as blueberries, strawberries, and raspberries
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Green vegetables such as broccoli, asparagus, and spinach
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melon
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Citrus fruits such as oranges, lemons, limes, and grapefruits
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legumes such as beans, peas, and lentils; Tofu Other soy products
Studies have also shown cinnamon, ginger, and chili peppers to help with weight loss, Barnard added.
“Our research studies show that people who avoid animal products and added oils, especially these foods, burn significantly more calories after each meal,” he says.
Simply put, power foods that are rich in fiber and nutrients do the job. Instead of drastically reducing your food intake or overexerting yourself with exercise, you can naturally lose excess weight by adding more of these foods to your plate.
Bernard recommends trying this diet for a short period of time, say three weeks. This should give you enough time to get used to this way of eating and start losing excess weight. Once you're happy with your initial results, stick to your plan and you'll be well on your way to achieving your weight loss goals.
'I'm healthier than I've ever been': She sees the benefits of a whole-food, plant-based diet
'I'm healthier than I've ever been': She sees the benefits of a whole-food, plant-based diet
Bernard's new book shows that plant-based eating doesn't have to be boring and boring, with over 120 delicious, healthy, and filling plant-based dishes made easy, from lasagna rolls to French toast. Includes meal plans and recipes. cinnamon blueberry syrup.
When trying to lose excess weight and keep it off, Bernard warns against following fad diets that deprive you of calories.
“Restricting calories often leads to increased cravings and compulsive overeating. After the diet ends, weight often comes back, and in some cases, even more weight than you started with.” he says.
“People who are successful in cutting calories long-term often have a slowed metabolism as a result, making weight loss even more frustrating.”
Another mistake is avoiding carbohydrates. Barnard says starchy and sweet foods are natural and healthy sources of glucose, the body's preferred fuel.
Diets don't work, this is the way to lose weight, experts say
Diets don't work, this is the way to lose weight, experts say
However, even “good” fats are high in calories, so if you're watching your weight, limiting these foods can be helpful.
Although coconut oil is plant-based, it is very high in saturated fat and should be avoided completely. In addition to making you fat, it also raises your cholesterol, Bernard says.
Eat, sleep, feel and exercise the right way to live a long and healthy life
Eat, sleep, feel and exercise the right way to live a long and healthy life
“For adults, regular exercise for about 30 minutes a day, five times a week, six to eight hours of quality sleep each night, and stress management strategies can all help reduce the risk of obesity. ”
