Nutrition is a dynamic science with frequent new discoveries. The myriad of publicized information, some controversial, may confuse you or stimulate your interest to find answers to your questions. Although some questions may not have a conclusive answer, many questions can be answered with support from scientific research.
What Is Best Weight Loss Diet?
Losing weight and keeping it off is a challenge for most people. The best weight loss diet is an eating plan that you can sustain for the rest of your life. The most successful weight loss diet for long-term weight management is the Mediterranean diet, according to research by dietitian Kathy McManus, director of the Nutrition and Behavior Modification Programs for Weight Management at Brigham and Women's Hospital, in the "International Journal of Obesity and Related Metabolic Disorders" in 2001. Her research discovered that a Mediterranean diet, with moderate amounts of healthy fat, provides superior long-term participation and adherence compared with other low-calorie, low-fat diets. The research demonstrates that after 18 months, subjects on the Mediterranean diet lost approximately 9 lbs. in weight and 2.7 inches in waist circumference, whereas subjects on another low-fat diet gained approximately 6.5 lbs. in weight and 1 inch in waist circumference. The difference in weight change between groups was 15.5 lbs. Furthermore, 54 percent of subjects on the Mediterranean diet continued on the diet after 18 months, whereas only 20 percent of subjects in the low-fat group continued on their weight loss diet. The average weight loss after 30 months was almost 8 lbs. A Mediterranean weight loss diet is high in fruits, vegetables, nuts, whole grains, legumes and olive oil, with small portion sizes to cut calories.
Why is Too Much Sodium Unhealthy?
Excess dietary sodium may increase your risk of high blood pressure, heart disease and stroke. The recommended daily intake of sodium is less than 2,300 mg per day for young adults and less than 1,500 mg for middle-age and older adults. Inspect food labels to determine how much sodium is in the products you purchase.
How Much Dietary Fiber Do You Need?
Dietary fiber is not digested, but might sustain your health. Soluble fiber found in oatmeal, beans and nuts may reduce your cholesterol and blood sugar levels, whereas insoluble fiber, found in many vegetables and fruits, stimulates the passage of stools through your intestine for elimination. Most adult women should consume more than 20 grams of dietary fiber per day, and men should consume more than 30 grams. You can obtain 30 grams each day by eating three servings of ½ cup of fruit, 3 servings of 1 cup of raw vegetables, 2 servings of ½ cup of cooked whole grains and 1 serving of ½ cup of cooked legumes.
Which Types of Fish Have The Highest Amounts of Methylmercury?
Swordfish, mackerel, shark and tilefish contain high amounts of methylmercury, a toxic substance that might cause birth defects. The EPA advises pregnant women, infants and young children to avoid consuming these fish. Salmon, canned light tuna, shrimp and catfish are safer choices.
References
- Harvard School of Public Health: Your Nutrition Questions Answered
- Harvard School of Public Health: Controlling Your Weight
- PubMed: A Randomized Controlled Trial of a Moderate-Fat, Low-Energy Diet Compared with a Low Fat, Low-Energy Diet for Weight Loss in Overweight Adults
- CDC: Sodium Facts
- HealthCastle Nutrition: Soluble Fiber Vs. Insoluble Fiber
