What diet that enables you to lose 6 kilograms of your weight?
And what is visceral fat?
What foods help in burning fat during the summer?
The answers to these questions are in this report.
A diet that enables you to lose 6 kilograms is a "vegetarian diet", according to a study conducted by the Physicians Committee for Responsible Medicine, and published in the Journal of the Academy of Nutrition and Dietetics.
The 244 overweight participants were divided into two groups: the first was their natural diet, and the second was a vegetarian diet without calorie restriction.
After 4 months, the experts noted a weight loss of 13 pounds (about 6 kilograms) specifically in those who ate the most legumes, and those who also lost fat mass and visceral adipose tissue.
What is visceral fat?
Visceral fat builds up around internal organs such as the liver, heart, and pancreas, and if increased, it can cause problems, such as high blood pressure, heart disease and type 2 diabetes.
Doctors are interested in visceral fat because it is metabolically active and sends out chemicals that can cause heart disease and diabetes.
Visceral fat percentage can only be measured well with an MRI scan or a dual-emitter X-ray absorptiometry, and there are clear warning signs such as a prominent abdomen, as in many men.
One manifestation of visceral fat is waist circumference, the size of which is determined by placing a tape measure on the waist just above the hip bone and measuring the circumference.
If the measurement exceeds 100 centimeters for men or 88 centimeters for women, this means that the person carries a large amount of fat, which is associated with higher health risks.
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“Our research shows that the best way to improve the quality of your health is to improve the quality of the foods you eat,” says Dr. Hana Kahliova, director of clinical research at the Physicians Committee and co-author of the study. The Commission.
Participants on the plant-based diet lost an average of 13 pounds and 9.1 pounds (4 kilograms) of fat mass, and body weight and fat mass did not decrease in the group that made no changes in the diet.
In the vegetarian group, weight loss was associated with an intake of fruits, legumes, meat substitutes, and whole grains and lower animal products, added oils, and animal fats.
The following are the effects of different diet components on weight
Fruit and weight loss
Eating whole fruit has been linked to lower body weight.
Legumes, meat alternatives and weight loss
Increased consumption of legumes has resulted in decreased weight, fat mass, and visceral adipose tissue.
Consuming more meat substitutes, including tofu and veggie burgers, has been linked to lower body weight.
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The Committee for Responsible Medicine found that increased consumption of whole grains was one of the causes of reduced body weight and fat mass.
Eggs, dairy products and weight loss
Reducing the intake of eggs had an effect on weight loss.
Reducing the intake of high-fat dairy has been associated with lower weight and fat mass.
The study participants' behavior to cut back on meat, fish, and poultry also led to weight loss.
Reducing total consumption of meat, fish, and poultry has been associated with weight loss and lower fat mass.
Added fat and weight loss
Reducing the intake of added animal fats was associated with a decrease in weight and fat mass, and reducing the intake of added oils had an effect on reducing weight and fat mass.
The vegetarian group also experienced improvements in insulin sensitivity, an anti-diabetic risk factor.
Foods that help burn fat during the summer
The German magazine "Freuden" indicated that there are some foods that help burn body fat during the summer, as well as their wonderful taste.
What we mean by "fat burner" is to help lose weight by eating a healthy diet.
The foods themselves do not burn fat in the literal sense.
But it is done by eating fewer calories than the body needs, so the body is harmed to compensate for what it needs by consuming fats from fat stored in body tissues.
watermelon
Watermelon contains 90% of its components from water, and it is a great meal for hydrating the body and low in calories, while at the same time it benefits the health and freshness of the skin.
cherry
Cherries are rich in resveratrol, an antioxidant with multiple positive properties, such as converting excess white fat into brown fat, which in turn boosts metabolism and helps burn more calories.
pineapple
Pineapple is characterized by its anti-inflammatory effect and its high vitamin C content, which ensures good gut health and helps prevent the unpleasant feeling of flatulence.
kale
It is a low-calorie vegetable, rich in important fibers for the body, and ensures a feeling of satiety for a long time.
Pistachios are an important component of a vegetarian diet
We turn to the pistachios, which is one of the important nuts, and is distinguished by its delicious taste and benefits, according to a report in Deutsche Welle.
This substance is used in many meals and dishes, including chocolate, ice cream and oriental sweets.
The liqueur is not only eaten as a kind of pastime, but also for its many benefits, as it contains many nutrients beneficial to heart health.
Here are the main health benefits of pistachios:
Pistachios are a good source of many vitamins and minerals
Pistachios contain more than 30 kinds of vitamins, minerals and other nutrients.
It is also cholesterol free.
The substances contained in pistachios include copper, vitamin B6 (B6), thiamine B1 (B1), manganese and phosphorous.
Pistachio is a vegetable protein
Pistachios are a great choice for plant-based proteins compared to meat because these nuts are naturally cholesterol-free and the fiber adds another bonus when eaten.
Helps improve blood sugar control
Pistachios can be included as part of a healthy diet, as they help control blood sugar.
Pistachios may fight infections
Contains a unique combination of powerful antioxidant compounds.
Pistachios promote heart health
Since about 90% of the fat in pistachios is unsaturated, they are a very heart-healthy snack.
Side Effects or Risks of Eating Pistachios
Excessive consumption of pistachios may cause digestive problems such as diarrhea because they contain high levels of fiber.
It should also be noted that it contains a high percentage of potassium.
Hence, it is not recommended for those with kidney problems because too much potassium can harm them.
In addition, roasted pistachios are often high in salt, and consuming a large amount of salt may lead to risks of cardiovascular disease.
It may also cause high blood pressure.