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The simple change in your diet that will make you lose weight twice

In Spain we are fat, it is a reality. The figures are worrying: 20% of adults are officially obese, and worst of all is that those affected (82%) do not perceive the problem, according to a study conducted by the Spanish Society for the Study of Obesity. We all know that we should eat healthy, follow the Mediterranean diet , do moderate exercise a day ... and a long etcetera. We tried but we still could not get rid of the extra pounds. Why? What do we do wrong? Maybe we should start looking at the kind of food we eat and bet on the natural.

We do not say it for free. A new study published in the Journal of the American College of Nutrition has discovered something surprising and can cause us to lose twice as much weight as following a conventional diet. Washington researchers have confirmed that following a vegetarian diet makes us thin twice as much as following a carnivore. And not only that: people following this regimen are also able to reduce their muscle mass thus increasing their metabolism .

The lead author of the research, Dr. Hana Kahleová , says her work is particularly important for people with metabolic syndrome and type 2 diabetes. These findings were found after following the process of 74 people with this type of disease. Half of them were given a vegetarian diet, and the other half a common antidiabetic diet , as recommended by the European Association for the Study of Diabetes (EASD).

The simple change in your diet that will make you lose weight twice

The vegetarian regime consisted of fruits, vegetables , nuts, seeds, grains and legumes, with animal products limited to a serving of low-fat yogurt a day. In order to assess the potential for weight loss, all participants had their diets restricted to 500 less calories per day than they needed to maintain their weight. That is, if someone ate 2,000 kcal / day, he was asked to ingest 1,500. After six months, those on the vegetarian diet had lost an average of 6.2 kg, compared with 3.2 kg of those who ate a conventional diet.

Vegetarians lost more fat

Although the sample size is small, it suggests an important reality in the world of nutrition: to follow a vegetarian diet doubles weight loss, compared to a common diet.

The researchers also evaluated how both menus had affected participants' fat storage, because it is not the same to lose pounds of muscle, fluid or fat . They found that both diets caused a similar reduction in subcutaneous fat (under the skin); That the fat on the surface of the muscles only declined in those following the vegetarian diet; And, most importantly, that intramuscular fat was reduced much more in those who did not eat meat.

"Vegetarian diets are proving to be the most effective for weight loss, and they are much more effective in reducing muscle fat, which dramatically improves metabolism, " says Dr. Kahleová to The Independent . "This finding is especially important for those who are trying to lose weight, as well as those suffering from metabolic syndrome and / or type 2 diabetes," adds the researcher, who points out that the findings are also especially relevant "for anyone who takes Seriously their weight and want to stay healthy. "

The Flexitarian diet, an alternative

If you do not look forward to leaving the meat completely, you can try the flexitarian diet, the most similar to vegetarian or vegan, in which, occasionally, some animal products such as seafood , fish or poultry are consumed .

The simple change in your diet that will make you lose weight twice

The diet performed by these flexitarians is balanced, low in saturated fat and cholesterol, cardioprotective, high in nutrients and fiber. Numerous investigations have been carried out to verify the benefits of meat restriction. One of them is carried out by the University of Navarra, which found that reducing meat consumption to 390 grams (equivalent to two chicken breasts) per week leads to a 43% reduction in the risk of obesity. To reach this finding, more than 16,000 people were followed for more than 10 years, and it was found that those whose meat intake was 25% weekly were half as likely to become obese.

Why? Those who ate less meat doubled their consumption of fruits and vegetables, which made them more likely to adhere to a more Mediterranean diet, in which nuts, legumes, whole grains and olive oil were present. In addition, even those who did not eat so many fruits and vegetables also had a lower risk of obesity compared to those who consumed more meat, eggs , dairy and fat.

You know: less meat and more fruits and vegetables.

The simple change in your diet that will make you lose weight twice

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