SUMMARY AND INSIGHTS
Life is a constant search for the key to success, and health and fitness are essential parts of that process. People want the best lifestyle without sacrificing their well-being.
One way that people can live a healthy life is by eating more plants - vegetables, fruits, and whole grains. These foods contain nutrients such as vitamins C, B12, and E, lutein and zeaxanthin, potassium, magnesium, calcium, and iron (1), (2). They also provide fiber to help promote gut health and reduce the risk of developing chronic diseases, such as heart disease and type 2 diabetes (3). As well as providing these benefits, plant foods are low in calories but high in nutrients. Many types of them are packed with antioxidants, which help protect the body from free radicals and other harmful chemicals (4). People in Australia who eat a variety of plant foods have a lower risk of some cancers, including breast, prostate, colorectal, and lung cancers (5), (6). The Australian Institute of Health and Welfare recommends adults should aim for at least half a daily serving of fruit or vegetable while pregnant or breastfeeding (7).
Although everyone is different when it comes to what they eat, there are simple rules: It’s better to eat less processed meat (8), dairy products (9), and sugary drinks with added sugar (10). For example, if you drink soft drinks with soda and are careful about how much sugar and saturated fat you, it might be time to switch to green tea.
There’s no doubt that dieting has its drawbacks, as it doesn’t always give people enough to eat. However, many studies show that people who lose weight on a diet are better off than those who don’t (11, 12). If you take steps to make sure you get all the nutritional value out of every meal, you will see a difference not only in your well-being but also in what you eat and how you eat it. A small change in habits could help build muscle and increase energy, burn more calories, boost your mood and reduce stress (13). By improving your nutrition, you can become physically fit and healthier. When we add our efforts to making good choices about what we eat, we can enhance our quality of life.
THE SIDE EFFECTS OF FOOD EXTRACTION (F.E.E.)
Weight loss F.E.E. refers to having small amounts of food, such as plain pasta, cereal, and fruit, as well as higher quantities of other foods that provide similar nutrition with fewer calories, like beans and lean meats (14), (15). In other words, one may enjoy three bites of pizza and five small bowls of chips on a regular day, but have a maximum amount of pasta, rice, and bread in each meal. You would end up with six meals without any fruit. But because you ate six servings of low-calorie, nutrient-dense foods, it resulted in your feeling fuller longer and consuming fewer overall calories. This kind of dieting does not necessarily lead to weight loss. People often report gaining weight even though they were eating lower-calorie diets (16). One study found that women who followed the vegetarian diet lost slightly more weight than those who followed a standard Western diet (17). Meanwhile, another showed that in both male groups, those following vegan diets lost more weight than those adhering to carnivorous diets (18). Another study shows that after only four weeks of vegetarianism, participants lost more weight than nonvegetarians (19). Losing fat requires more calories burned rather than more food eaten. Because of this, individuals need to exercise to gain the same amount of weight. Exercise helps burn calories even if you aren’t burning calories by doing so yourself via fuel. Doing cardio exercises boosts metabolism while resistance training increases muscle mass. For most people, the recommended target heart rates are between 60%–80%. After doing 150 minutes of moderate aerobic activity per week for two years, moderate-intensity cardiovascular endurance (60%) improved significantly across the entire lifespan (20). Physical activity improves circulation, reduces the risk of type 2 diabetes, and may even slow down the aging process (21). Most importantly, exercise releases endorphins, a feel-good hormone, which gives us a sense of relief and helps maintain motivation. Although people do benefit from increasing physical activity, some choose not to. People often find themselves missing activities for reasons such as being too tired and lack of motivation. For example, children who don’t go to school and stay home during the summer simply can’t afford to pay for extracurricular classes. Being able to participate in sports means less screen time and better sleep. Weight regain
/ loss Weight loss is commonly associated with increased appetite and a decrease in calorie expenditure, a drop in bone mineral density, and the development of metabolic syndrome as well as high cholesterol levels (22). While weight loss may occur as a result of losing 1kg, the real goal of the exercise is to create a caloric deficit (23). There is currently little research showing whether exercise alone will cause weight loss in obese individuals. One Australian study found weight loss occurred regardless of whether participants lost weight before following a dietary intervention program (24). On the contrary, several smaller studies have shown that weight loss occurred within 3–5 months after beginning an effective weight management program (25, 26, 27). In addition, weight loss generally begins immediately after starting an exercise regimen and continues throughout the year. This is similar to a gradual reduction in carbohydrate intake or a slight diet without exercise (28). Even though calorie balance is not stable over time, maintaining a caloric deficit results in weight loss. Even when calorie balance stabilizes, it is still important to track your progress to continue developing healthy behavior patterns. Individuals who lose 1 to 2nd weight gradually lose 2 to 5th weight and then lose even more, whereas individuals who lose 3rd weight generally have a greater chance of regaining it over time. The percentage drop in weight is dependent on the individual characteristics of the person. The average response to weight loss programs is a 20% drop in weight. At first, weight loss is usually very difficult (29). But since this is based on previous data, weight loss is possible. Although exercise helps to prevent a weight drop in some cases, maintaining an elevated level of physical activity for long periods is necessary for achieving any significant changes (30).
Lowering blood pressure may prevent future heart attacks (31), (32). Some research suggests that reducing stress has a positive effect on blood pressure. Reducing stress by engaging in hobbies, exercising, practicing relaxation techniques, and getting regular checkups of blood pressure and vascular functions may reduce the risk of stroke (33, 34).
Blood sugar-lowering diabetics are at the highest risk of complications, mortality, hospitalization, and emergency room visits (35). Diets high in carbohydrates, saturated fats, salt, and alcohol are associated with increased blood sugar and insulin resistance. Insulin increases blood glucose levels through increased liver uptake of fructose (36). Eating a diverse range of foods containing natural sugars and fiber can help control blood sugar. Low glycaemic index foods include berries, dates, strawberries, honey, avocadoes, apples, berries, potatoes, bananas, pears, almonds, walnuts, and garlic. High glycaemic index foods have more complex carbs and starch, such as white bread, broccoli, cauliflower, sweet potatoes, yams, corn, oats, couscous, millet, oat bran, and brown rice. Foods that contain unsaturated fatty acids, especially omega-3 fatty acids, are known to promote normal blood sugar regulation (37). Omega-3 fatty acids found in fish oil, seafood, flaxseed, and chia seeds, contribute to the maintenance of healthy triglyceride levels (38). Omega-3 fatty acids are converted into eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), alpha-linolenic acid (ALA), and long-chain polyunsaturated fatty acids (39). EPA is an essential fatty acid that plays role in inflammation. DHA is the anti-inflammatory fatty acid in salmon, mackerel, and tuna, and ALA functions in brain function (40). Studies suggest that these fatty acids play a role in heart health, improving blood vessel function and reducing blood pressure (41). Regular consumption of these foods can improve blood vessel function.
Fibre supports cellular repair mechanisms, growth, metabolism, immune function, and tissue elasticity, and can be used to replace damaged cells or muscles (42). Dietary fibers are found in foods such as wheat bran, barley, and oats and can be broken down easily into polysaccharides called oligofructose and disaccharides called starches and simple sugars, such as maltose, sucrose, and dextrose (43, 44). Oligofructose is the main component of cereals and slices of bread. It appears naturally in grains, beans, and flaxseeds. Other sources include vegetables and fruits. Fiber is metabolized differently by different cell types. For the majority of the population, cells only break down oligofructose into monosaccharides (46). Polysaccharides are digested more slowly and more easily than monosaccharides, and therefore, their presence in the body affects a wide range of physiological processes (47). Researchers believe fiber can modulate and regulate metabolism in several ways, including the Regulation of intestinal bacteria through stimulation of certain bacterial enzymes in the intestine, and altering expression of certain genes such as bifidobacteria, lactobacillus, and enterococci that act as a community of microorganisms in the intestine
