According to the latest scientific theories, the effectiveness of weight loss is not only dependent on the negative caloric balance, but it is influenced by many other factors.It turns out that a diet rich in unsaturated vegetable fat promotes weight loss, although it would seem logical to reverse – affect the increase in body weight.Research shows that high-fat Mediterranean diet gives better results in weight loss than low-fat diet.
Are all calories equal?
Views about the use of energy in the body are changing.The scientific community draws new conclusions based on the observation of research results related to weight control.Previously, it was thought that to lose weight, reduce the amount of calories taken with food and eat less than the body needs.As a result, there is a violation of energy reserves in the form of adipose tissue and weight loss.However, this mechanism does not always work as you would expect.It turns out that not all calories are equal, that is, they do not cause the same reactions of the organism.Energy from various types of food is probably used differently in the body.So it is important what food we will limit, wanting to lose weight.Decreasing the supply of calories is important during weight loss, but it is not the only element that should be considered when planning a slimming diet.
A good example is products with low and high glycemic index.As a result of different reactions of the organism after consumption of products with low or high GI of the same caloric value, it was found that foods with low GI promotes weight loss, and foods with high GI hampers this process.A person who eats even more calories, however, derived from products with a low GI, has a much greater chance of losing weight than a person feeding on less caloric food but with a high GI.This is conditioned by the biochemical reactions taking place in the body after eating different meals and the amount of insulin circulating in the blood.
Several publications showed that the inclusion of probiotics in the diet resulted in greater weight loss in the subjects.In contrast, in an animal experiment, two groups of rats were fed a diet of the same caloric value, but one of them was given probiotics.In the group of rats that did not receive probiotics, there was an increase in animal body weight, and in the second group it was not found.This shows that the amount of calories we eat does not have to be equal to the amount of calories that the body will absorb, and different types of food can affect the way you use energy from the diet.
Researchers suggest that the caloric balance is just part of a complex puzzle leading to weight loss.Some elements, such as prolonging the feeling of satiety by eating the right fiber-rich foods, vegetables and wholegrain products, have been known for a long time.However, research suggests that satiety is just one of the ingredients.What foods we eat influences the amount of food eaten and how it is metabolized.According to the researchers, some foods can stimulate brown adipose tissue, which is responsible for burning calories.Understanding the mechanisms that govern the use of energy is one of the most important areas of research in human nutrition for the next few years.
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Eating good fat promotes weight loss
It turns out that the consumption of appropriate fats, even in large quantities, is part of the equation explaining effective weight loss.In the 2012 study, it was shown that people on low IG diets without fat control burned more calories than those on low-fat diets with the same level of physical activity.It would seem logical that a high-fat diet will cause weight gain, or at least will not contribute to its decline.It turns out that this is not the case, and fat in the diet may promote more effective weight loss.However, not every fat.Such activity is not shown by saturated animal fats contained in butter and red meat or hardened vegetable fats, which in large quantities are found in highly processed foods, sweets and fast foods.The conclusion on the beneficial effect of fat on body weight was made on the basis of observation of people on a Mediterranean diet.Women and men who in their diet were fed on a Mediterranean diet with a lot of olive oil or nuts, lost more weight and lost more centimeters in their waist than a group of low-fat people.
The Mediterranean diet has long been known to be very effective in the prevention of heart disease, cancer and type II diabetes.However, overweight and obese people who are extremely vulnerable to these diseases are afraid of reaching for nuts or olive oil, because they are high calorie products with a high fat content and in their opinion lead to overweight.From the research carried out by dr.Ramona Estruch shows that a diet rich in healthy fats and vegetables, as the Mediterranean diet does not contribute to the increase in body weight, on the contrary – promotes weight loss.
Here you can read: Mediterranean diet
During the 5-year study, 7,500 elderly adults who were overweight or obese, who had type II diabetes or were at high risk for heart disease were observed.The subjects were divided into three groups.The first group was to feed on the principles of the Mediterranean diet including 4 tablespoons of olive oil daily, in the second group feeding on the diet the Mediterranean duty was to eat at least 3 portions of nuts per week, and the third group used a diet with restrictions, in which primarily belonged avoid fat.The decreases in body mass in subjects in the first two groups were slightly higher (on average by 0.4 kg) than in the third group, but these differences were statistically significant.The results checking the waist circumference were similar.Importantly, people on the Mediterranean diet were not instructed to reduce the daily amount of calories, and instinctively ate less than before the start of the study.This is probably due to the satiating effect associated with the consumption of monounsaturated fats.Drops in body weight were not spectacular, but the scientific community claims that this probably results from the place where the analysis was carried out.It was conducted in Spain, where the diet of most people did not differ much from the one proposed.This is not the only study from which it was concluded that eating healthy fats does not adversely affect body weight.Researchers say that while slimming you should focus on the selection of health-beneficial food products, not necessarily on the amount of fats in the diet.
Why healthy fats support weight loss?
The exact mechanism of fat effects on metabolism and increased fat burning is not known, however, some processes are suggested that may be responsible for them.Low-fat diets do not improve fat burning.At the same time, they cause more efficient work of enzymes responsible for burning carbohydrates.Too little fat in the diet negatively affects the adipokines, or hormones responsible for managing fat in the body.One of these hormones are adiponectins, which are responsible for increased fat burning, acceleration of the rate of lipid metabolism and their breakdown and reduction of appetite.Low-fat diets lead to a reduction in adiponectin levels in the body.Eating fat provides a feeling of fullness.Fats in the gastrointestinal tract causesecretion of hormones that play an important role in the regulation of appetite and satiety.The longer we feel full, the less risk of reaching for snacks between meals and overeating.
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