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Dieting - Evidence-based Answers to Frequently Asked Questions

In this interesting post, TRUTH*COLA brings you Evidence-based Answers to some Frequently Asked Questions on the topic of Dieting.

Research-based Factoids on Dieting

From our research of information from trusted sources, we have assembled a few interesting factoids on dieting, based on research evidence. Check out research evidence based answers to some frequently asked questions on dieting.

How bad is obesity in America?

"More than two-thirds of Americans are overweight or obese, often as a result of unhealthy diets and a sedentary lifestyle."
(hhs.gov)

Have dietary recommendations changed in light of the high growth of obese and overweight people?

"The core recommendations for these healthy eating patterns are unchanged from previous editions of the Guidelines, and continue to encourage Americans to consume more healthy foods like vegetables, fruits, whole grains, fat-free and low-fat dairy products, lean meats, seafood, other protein foods, and oils. They also recommend limiting sodium, saturated and trans fats, and added sugars."
(hhs.gov)

What is a proven diet for reversing heart disease and other leading killers?

"Only one way of eating has ever been proven to reverse heart disease in the majority of patients: a diet centered around whole plant foods. If that's all a whole-food, plant-based diet could do reverse our number-one killer shouldn't that be the default diet until proven otherwise? The fact it may also be effective in preventing, treating, and arresting other leading killers seems to make the case for plant-based eating simply overwhelming."
(nutritionfacts.org)

Are plant-based diets a modern trend? Or have other cultures followed this before?

"Coronary artery disease is virtually absent in cultures that eat plant-based diets, such as the Tarahumara Indians of northern Mexico, the Papua highlanders of New Guinea, and the inhabitants of rural China and central Africa, wrote Dr. Esselstyn in Preventive Cardiology. Hundreds of thousands of rural Chinese go for years without a single documented myocardial infarction."
(doctorsthatdo.osteopathic.org)

Besides health, are there other reasons why people choose a plant-based diet?

"People choose a plant-based diet for a variety of reasons including concern about the treatment of animals, health reasons, environmental concerns or because of taste and social pressure."
(bda.uk.com)

What research evidence is there that plant-based diets can help with deadly diseases?

"In a 21-year Cleveland Clinic study led by Dr. Caldwell Esselstyn Jr., MD, advanced CAD was stopped and reversed in patients who complied with a plant-based diet and maintained a total cholesterol of less than 150 mg/dL and an LDL-cholesterol of less than 80 mg/dL. In a 2008 study led by Dean Ornish, MD, and colleagues, a plant-based diet combined with exercise and stress reduction was shown to delay the advancement of prostate cancer in some patients."
(doctorsthatdo.osteopathic.org)

Can a vegetarian diet help with weight loss?

A meta-analysis of adult vegetarian diet studies estimated a reduced weight difference of 7.6 kg for men and 3.3 kg for women, which resulted in a 2-point lower BMI.
(ncbi.nlm.nih.gov)

Can a protein-rich breakfast help with weight loss and fat loss?

"Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours as well as lose more weight and body fat (If you don't eat eggs, that's fine. Any source of quality protein for breakfast should do the trick)"
(healthline.com)

What diseases or medical conditions can a plant-based diet help with?

"Researchers have shown that a more plant-based diet may help prevent, treat, or reverse some of our leading causes of death, including heart disease type 2 diabetes , and high blood pressure . Interventional studies of plant-based diets have shown, for example, 90 percent reductions in angina attacks within just a few weeks. Plant-based diet intervention groups have reported greater diet satisfaction than control groups, as well as improved digestion, increased energy, and better sleep, and significant improvement in their physical functioning, general health, vitality, and mental health. Studies have shown plant-based eating can improve not only body weight, blood sugar levels, and ability to control cholesterol, but also emotional states, including depression, anxiety, fatigue, sense of well-being, and daily functioning."
(nutritionfacts.org)

Is there any natural extract that helps with reducing serum Leptin levels?

"... a proprietary extract of Irvingia gabonensis, IGOB131, reduces serum levels of leptin, a hormone that is positively correlated with body weight and percentage body fat."
(ods.od.nih.gov)

Can plant-based diets help with managing weight?

"Well balanced plant-based diets, that are also low in saturated fat, can help you manage your weight and may reduce your risk of type 2 diabetes, cardiovascular disease and some cancers. However, as with any diet, plant-based nutrition needs to be planned."
(bda.uk.com)

Can Chromium supplement help with weight loss or fat loss?

"... daily doses of 137 to 1,000 mcg chromium for 8 to 26 weeks reduce body weight by 0.5 kg and percent body fat by 0.46%."
(ods.od.nih.gov)

Can Calcium Pyruvate supplement help with weight loss or fat loss?

"In this trial, supplementation with 5 g/day calcium pyruvate for 30 days did not significantly affect body weight, body fat, percent body fat, or lean body mass compared with placebo."
(ods.od.nih.gov)

Are dietary supplements with Yohimbe safe?

"According to an analysis of calls to the California Poison Control System in 2006, 18% of calls reporting an adverse effect or toxicity potentially caused by dietary supplements involved products containing yohimbe."
(ods.od.nih.gov)

Can plant-based diets prevent angina attacks?

"Interventional studies of plant-based diets have shown, for example, 90 percent reductions in angina attacks within just a few weeks."
(nutritionfacts.org)

Do non-vegetarians have higher risk of diabetes compared to vegetarians?

"In 2008, Vang et al reported that nonvegetarians were 74% more likely to develop diabetes over a 17-year period than vegetarians."
(ncbi.nlm.nih.gov)

How important is good nutrition in early childhood?

"In the first 2 years of a child's life, optimal nutrition fosters healthy growth and improves cognitive development. It also reduces the risk of becoming overweight or obese and developing NCDs later in life."
(who.int)

Is frying or grilling high-fat meats dangerous for health?

"When you expose animal-derived food that is high in fat and protein to high heat through frying or grilling, they form AGEs , or advanced glycation end products, which are toxins that accelerate the aging process causing oxidative stress and inflammation that contributes to cataracts, macular degeneration in the eye, Alzheimer's disease and damage to the bones, heart, kidney and liver, says Dr. Zhu. AGEs from this way of cooking can lead to reduced longevity."
(doctorsthatdo.osteopathic.org)

Are all carbs created equal?

"All carbs are not created equal, says Dr. Zhu. Mother Nature created things whole. They didn't just give us carbohydrates, but whole complex [or intact] carbohydrates which is what our bodies need for energy as well as vitamins, minerals and antioxidants. Whole, plant-based foods, such as fruits, vegetables and whole grains, are also high in protein and fiber, which helps slow the digestion of carbs so we don't experience a sudden spike in blood sugar followed by a crash."
(doctorsthatdo.osteopathic.org)

What is the importance of Calcium in daily diet? Can you get Calcium in plant-based diet?

"Calcium is essential for bone health, along with weightbearing exercise and a healthy diet. An adult requires approximately 700mg per day. Dairy foods are rich in calcium but if you are not eating these make sure you obtain calcium from other sources like fortified plantbased dairy alternatives, dried fruit e.g. figs, nuts such as almonds, leafy green vegetables, red kidney beans, sesame seeds, tahini and tofu to lower your risk of bone fractures."
(bda.uk.com)

What is the importance of Omega 3 in daily diet? Can you get Omega 3 in plant-based diet?

"These [Omega 3] fats have been shown to be important for health and are commonly found in oily fish. However if you are not eating fish, plant sources of omega 3 include walnuts, flax (linseed), hemp seeds, chia seeds and soya beans. Oils such as hemp, rapeseed and flaxseed oil provide essential omega 3 fats and are preferable to corn/sunflower oils."
(bda.uk.com)

What is the recommended safe level of Sodium in daily diet?

"Adults and children ages 14 years and over should limit sodium to less than 2,300 mg per day, and children younger than 14 years should consume even less. Use the Nutrition Facts label to check for sodium, especially in processed foods like pizza, pasta dishes, sauces, and soups."
(hhs.gov)

Does Beta-Alanine supplement help with muscle growth?

"... in one study of young, physically active but untrained adult men who took 4.8 g/day beta-alanine for 56 weeks, the percent increase in muscle carnosine content after 9 weeks of follow-up ranged from 2% to 69%.
(ods.od.nih.gov)

Other Ways You Might Look for this Information

You could have posed your question in any of these other ways too:

* Dieting FAQ

* Dieting Questions and Evidence-based Answers

* Dieting Questions and Research-based Answers

* Research answers dieting questions

* What does research reveal about dieting?

* What evidence is there for dieting related questions and claims?

No matter how you may have posed your question, we hope that this overview article has been helpful to you with a some select research evidence-based answers to dieting questions.